or moreservings of fruits and vegetables...fruits and vegetables • vary your vegetables and fruits...

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

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

ormore servingsoffruitsandvegetables

• Varyyourvegetablesandfruits- eatingamixofcolorswillensurethatyouconsumeavarietyofhealthyantioxidants!

• Fuelupwithafruitandvegetablesmoothie!Smoothiesarequicktodrink,quicktodigest,andquicksourcesofcarbohydratesandothernutrientsthatwillhelpyouhaveagreatworkout!

• Replenishelectrolytesnaturally!Saltingyourfoodprovidessodiumandchloride,andthesefruitsandvegetablesaregoodsourcesofmagnesium(Mg),calcium(Ca),and/orpotassium(K):darkleafygreenslikespinachandkale(Mg,Ca,K),limabeans(Mg,K),bananas(Mg,K),okra(Mg),broccoli(Ca),andpotatoes(K).

Fruitsandvegetablesareimportantadditionstoahealthylifestyleandmakegreatworkoutsnacks!Theycontainwatertokeepyouhydrated,antioxidantstorepaircellulardamagefromstrenuousexercise,electrolytestohelpyournervesandmuscleswork,andbecausethey’relowinfatmostoftheircaloriescomefromreadily-availablecarbohydrates(nearly100%inapples)andproteins(24%incucumbers,38%inmushrooms,andawhopping49%inspinach!)

orfewerhoursofrecreationalscreentime++reviewguidelinesonparentingstrategiestoencouragequalityscreentime(AAP,2015)

• Turnofftelevisionsandputawaycellphonesduringmealsandenjoyspendingtimetogetherasafamily.

• Workwithyourchildrentoidentifyavarietyofactivitiestheyenjoythatdonotinvolvescreens.Encouragetheseactivitiesduringleisuretimeandserveasarolemodel.

• Maketelevisions,videogames,andtheInternetlessconvenienttouseduringfreetimesothathealthierchoicesareeasiertomake.

Recreationalscreen timeisfreetimespentinfrontofscreens– liketelevisions,videogames,andtheInternet.Itispossibletogetenoughphysicalactivityandstillengageinanunhealthyamountofscreentime– soencourageyourfamilytofindotherfunwaystospendtheirfreetime!

ormorehoursofphysical activity • Oneofthebestwaystopreventdiseaseistoengagein

aerobicactivities!Aimforatleast2½hoursofmoderate-intensityor1¼hoursofvigorous-intensityactivityperweek.

• Strength-trainatleasttwodaysperweek.

• Ifyou’renewtoexerciseorarereturningafterahiatusit’sfinetoworkyourwayuptotheserecommendations– anyincreaseinactivityisgoodforyou!

Participatinginregularexerciseisagreatwaytostrengthenyourentiremusculoskeletalsystem,burncalories,improveyourmood,boostyourenergy,preventcancerandcardiovasculardiseases,andhelpyousleepbetteratnight!

sweetenedbeverages

• Makewaterthenormforquenchingyourthirst.Tooboring?Addslicedfruitorherbalteabagsforflavor.

• Manysportsdrinkscontainaddedsugars.Watchoutforthefollowingingredients:sugar,honey,sweetener,syrup(e.g.,cornsyrup,brownricesyrup),and/oringredientsendingin“ose”(e.g.,glucose,dextrose).

• 100%fruitandvegetablejuicescontainbeneficialnutrientsandcalories,sothinkofthemasfoodsthatcontributetowardsyourdietratherthanasthirstquenchers.

Itisimportanttodrinkfluidstostayhealthyandhydrated,butsweetenedbeveragesaddextrasugarandcaloriestoyourdiet.Maintainallthegoodyou’vedoneatthegymandskipthesweeteners!

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