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January Family Tips

  1. Help your child set one healthy goal
  2. Have your child track their progress.
  3. Encourage your child to track their goals with lots of enthusiasm.
  4. If you find a couple of vegetables that they do like, well, it is okay to repeatedly serve them. Just continue to introduce one new food at a time.
  5. Don’t nag, its okay if they refuse new foods initially, introduce the food again in a few weeks.
  6. Beans are now listed in the "meat group" because they are packed with protein.
  7. Try to limit overall TV and “screen” time to 2 hours a day.
  8. Be patient. It takes time to change habits.
  9. Serve water, low-fat milk or 100% fruit juice more often than sugar-sweetened sodas and fruit-flavored drinks
  10. Think small. You can reach any goal with one focused step at a time.
  11. Try to walk 10,000 steps a day!
  12. Set a regular time for family meals
  13. Make a shopping list of all the foods you need and have your kids help.
  14. Eat at least two 100% whole-wheat food today such as whole wheat pita bread or mini bagels.
  15. Use reduced fat or low fat ingredients such as low fat cheese or skim milk
  16. Making pasta tonight? Make it a healthy dinner by using whole-wheat pasta.
  17. Let the kids help plan their lunches for the week.
  18. Add low-fat or fat-free milk instead of water when cooking oatmeal and hot cereal.
  19. Dip fruits and vegetables into yogurt.
  20. Any puzzle that taps your child's language or math skills can leave you sharp and stimulated.
  21. Praise your child for trying to change habits. Be encouraging.
  22. When you are eating out, agree on at least 1 healthy substitution with your child
  23. Get rid of unhealthy snacks that can derail your child’s goals.
  24. Evaluate your family’s healthy goals.
  25. Be positive. Smiling is good for your health.
  26. Choose lean meats such as chicken breast, lean ham or roast beef.
  27. You can add lots vegetables in soups for a filling and delicious dinner meal. Let your child choose a new vegetable to add to the soup.
  28. Limit the amount of added sugar in your child’s diet.
  29. Set aside time everyday for daily activity. Make it part of your family's routine.
  30. All children age 3 and older need yearly blood pressure measurements.
  31. ¼ cup of dried cranberries is great with a salad for added taste and vitamins and counts as a serving of fruit.




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