Tips for Eating Better! (for children and families)

Eating better (for children and families)

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

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

• Eat together as a family as often as possible.

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

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

• 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.

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

• Serve a variety of foods.

• Serve food in small portions.

Eating better (for parents)

• Reward children with praise, not food.

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

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

• Bake, broil, or grill foods to reduce

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

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

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