Tips for Eating Better! (for children and families)

Eating better (for children and families)

1. Start the day with a healthy breakfast. It refuels the body and provides energy for the day.

2. Let kids help plan and prepare 1 meal each week.

3. Eat together as a family as often as possible.

4. Take time eating, and chew slowly. It takes 20 minutes for the brain to tell the body that you are full.

5. Eat more vegetables and fresh fruits. Aim for a total of 2 cups of fruit and 2 1/2 cups of vegetables each day.

6. Eat more whole grains. Examples include oats, brown rice, rye, and whole-wheat pasta. Try to eat at least 3 ounces of whole grains each day.

7. Drink plenty of fluids. Choose water, and low-calorie beverages.

8. Serve a variety of foods.

9. Serve food in small portions.

Eating better (for parents)

1. Reward children with praise, not food.

2. Do not demand or reward “a clean plate.” Let your children ask for more if they are still hungry.

3. Read nutrition labels for serving size and  This information can help you select foods that fit your family’s needs.

4. Bake, broil, or grill foods to reduce

5. Avoid cooking with butter or vegetable oil. Use healthier versions like olive, canola, or sunflower oil.

6. Choose snacks that provide nutrients and energy. These are essential for active, growing children.

7. Ask your doctor about vitamin supplements for you and your children.