Resolve to Eat Good Foods
Simple changes to meals can make it easy for your family to eat more whole grains, fruits, and vegetables every day.
____ Cook with canned or frozen vegetables. On busy weeknights, pull out frozen or canned produce to make healthy meals quickly. Look for frozen vegetables without sauce, or low-sodium canned vegetables.
____ Look for alternatives to red meat. Get the benefits of protein with limited amounts of fat by serving your family skinless chicken or turkey breasts and other proteins such as beans, soy, and nuts.
____ Let kids play with their healthy food. Set up a pizza bar using whole wheat muffins as the ‘crust,’ with low-fat mozzarella, sliced mushrooms or bell pepper, and olives on top. Or let the kids make faces or other pictures out of carrot sticks and raisins – and then eat them.
____ Prepare healthy snacks in advance. Bring home a melon, cut it up, and keep it in a bowl in the front of the fridge for snack time. Or slice cucumbers, celery, and carrot sticks to put in small bags. When the mood strikes, the kids can grab and go.
___Keep chilled water and calcium-fortified drinks in the fridge. Leave the sodas and sugary juices at the store. Kids will grab cold water if it’s handy.
____Serve fresh fruit as a dessert. Leave the cookies and cakes at the store. Even a dollop of whipped cream on fruit is healthier than baked goods.
Resolve to Make New Moves
____ Play active games. Whether it's tickle monster, jump rope, or dancing with your kids to their favorite music, you can play and exercise at the same time.
____ Plan active family outings. Depending on your kids' ages and interests, you might plan family outings at the park, ice-skating, or hiking on a nearby trail.
____ Walk it out. Make regular walks a part of your day. Plan treks around the neighborhood. Or make a habit of parking farther away from your destination and walking to it.