or more servingsof fruits and vegetables · learn how to make healthy foods. • eattogether as a...

ormoreservings offruitsandvegetables

• Prepare mealsandsnacksathomeusingfruitsandvegetables,andletchildrenhelpinthekitchensotheylearnhowtomakehealthyfoods.

• Eat togetherasafamilyandmodelhealthyeatingtoyourchildren.

• Offeravarietyoffruits andvegetablesandotherhealthyfoodsatplannedtimesthroughouttheday.Letchildrenchoosewhetherandhowmuchtheyeat.

Fruitsandvegetablesprovidealotofnutrientsandwaterwithoutalotofcalories.Theyalsocontainfiberandavarietyofphytochemicalsthathelppreventcancer,heartdisease,andotherdiseases.Youngchildrenoftenrejectnewfoodsatfirst– itmaytakeseveralexposurestoanewfoodbeforeitisaccepted,sokeeptrying!

orfewerhoursofrecreationalscreentime++reviewguidelinesonparentingstrategiestoencouragequalityscreentime(AAP,2015)

• Turnofftelevisions andputawaycellphonesduringmealsandenjoyspendingtimetogetherasafamily.

• Work withyourchildrentoidentifyavarietyofactivitiestheyenjoythatdonotinvolvescreens.Encouragetheseactivitiesduringleisuretimeandserveasarolemodel.

• Maketelevisions,videogames,andtheInternetlessconvenienttouseduring freetimesothathealthierchoicesareeasiertomake.

Recreationalscreentimeisfreetimespentinfrontofscreens– liketelevisions,videogames,andtheInternet.Itispossibletogetenoughphysicalactivityandstillengageinanunhealthyamountofscreentime– soencourageyourfamilytofindotherfunwaystospendtheirfreetime!

ormorehoursofphysicalactivity

• Useactivitiesinsteadoffoodsasincentives– a triptothepark,sleddinghill,lasertagarena,skatingrink,battingcage,orcommunitypoolcanbeagreatalternativetotheicecreamshoptocelebrateajobwelldone.

• Walk orbikeasafamilytogetwhereyou’regoing.

• Set upactivitydateswithlike-mindedfamiliesorsignupyourfamilyforacharitywalk– ifyou’reaccountabletosomeoneelseyoumaybemorelikelytostayactive.

Movingyourbodyisagreatwaytoburncalories,improveyourmood,boostyourenergy,preventcancerandcardiovasculardiseases,andhelpyousleepbetteratnight– plus,itcanbealotoffun!Lookforactivitiesyourfamilycanenjoytogethersoeveryonecanreapthebenefitsandhelpkeeponeanotherontrack!

sweetenedbeverages • Makewaterthenormforquenchingthirst– drinkwater

whenyouarethirstyandofferwatertothirstychildren.

• Sparkling water,stillwaterwithslicesoflemon,andfruityherbalicedteasarefunalternativestoplainwater.

• Nonfat and1%milkand100%fruitandvegetablesjuicescontainbeneficialnutrientsandalsocalories,sothinkofthemasfoodscontributingtowardsyourfamily’sdiet.

Itisimportanttodrinkfluidstostayhealthy,butsweetenedbeveragesaddextrasugarandcaloriestothediet.Watchoutfordrinkswiththefollowingingredients:sugar,honey,sweetener,syrup(e.g.,cornsyrup,brownricesyrup),and/oringredientsendingin“ose”(e.g.,glucose,dextrose).

ContacttheClearinghouseforMilitaryFamilyReadinessat1-877-382-9185orwww.militaryfamilies.psu.edu forhelpidentifyingprogramsandresourcestargetingnutrition,physicalactivity,andscreentime!

ThismaterialisbaseduponworksupportedbytheNationalInstituteofFoodandAgriculture,U.S.DepartmentofAgriculture,andtheOfficeofFamilyPolicy,ChildrenandYouth,U.S.DepartmentofDefenseunderAwardNo.2010-48709-21867

developedincollaborationwithTheClearinghouseforMilitaryFamilyReadinessatPennStateUniversity.5210HealthyChildrenisadaptedfromLet’sGo!www.letsgo.org.