ormoreservings offruitsandvegetables

• Trytofillhalfyourplatewithfruitsandvegetablesateachmeal,andconsidergettinganextrapieceoffruitthatyoucantakewithyouforasnacklaterintheday.

• Forflavorfulvegetableswithoutalotofaddedfat,lookforofferingsthatareraw,steamed,baked,orroasted.Askforsaucesordressingsonthesideandusethemsparingly.

• Varyyourvegetablesandfruits- eatingamixofcolorswillensurethatyouconsumeavarietyofhealthyantioxidants!

Fruitsandvegetablesareimportantadditionstoahealthylifestyle!Theyprovidealotofnutrients,water,fiber,andphytochemicalsthatkeepyourbodyhealthyandhelppreventcancer,heartdisease,andotherdiseases.Plus,they’reatastywaytofillupwithoutaddingalotofcaloriestoyourdiet– sodigin!

orfewerhoursofrecreationalscreentime++reviewguidelinesonparentingstrategiestoencouragequalityscreentime(AAP,2015)

• Turnofftelevisionsandputawaycellphonesduringmealsandenjoyspendingtimewithothers.

• Trytoidentifyavarietyofactivitiesthatyouenjoythatdonotinvolvescreens.Inviteotherstojoinyou!

• Maketelevisions,videogames,andtheInternetlessconvenienttouseduringfreetimesothathealthierchoicesareeasiertomake.

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

ormorehoursofphysicalactivity

• Socializewithothersoveractivitiesinsteadofoverfood– walkinginthepark,competingatthelasertagarena,orhittingsomeballsatthedrivingrangemakefunalternativestochattingatthecoffeeshop.

• Walkorbiketogetwhereyou’regoing.

• Exercisewithlike-mindedfriendsorsignupforacharitywalk– ifyou’reaccountabletosomeoneelseyoumaybemorelikelytostayactive.

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

sweetenedbeverages

• Makewaterthenormforquenchingthirst– drinkwaterwhenyouarethirsty,andencourageotherstodothesame!

• Nonfatand1%milkand100%fruitandvegetablejuicescontainbeneficialnutrientsaswellascalories,sothinkofthemasfoodsthatcancontributetowardsahealthydietratherthanbeveragestodrinkwhenthirsty.

• Considerlimitingyourconsumptionofartificially-sweetenedbeverageslikedietsodas.

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.