Sometimes the smallest changes make a huge difference. Try incorporating these simple tips into your daily routine!
Emphasis on Fruits & Veggies
- Mix vegetables into your go-to dishes. Try spinach with pasta or peppers in tacos.
- Use fresh, frozen, and canned fruits and vegetables. They all offer the same great nutrients. Just be sure to watch the sodium on canned vegetables and look for fruits packed in water or 100% juice (not syrup).
- Pack your child’s lunch bag with fruits and veggies: sliced apples, a banana, or carrot sticks are all healthy options.
- For a handy snack, keep cut-up fruits and vegetables like carrots, peppers, or orange slices in the refrigerator.
- Teach children the difference between everyday snacks, such as fruits and veggies, and occasional snacks, such as cookies or other sweets.
- Make water a staple of snack time. Try adding a slice of lemon, lime, cucumber, or a splash of 100% juice to your water for a little flavor.
- Swap out your cookie jar for a basket filled with fresh fruit.
Ways to Reduce Fat, Salt, and Sugar
- Choose baked or grilled food instead of fried when you’re eating out and try this at home, too.
- Make water and fat-free or low-fat milk your go-to drinks instead of soda or sweetened beverages.
- Serve fruits as everyday desserts—like baked apples and pears or a fruit salad.
- Read labels on packaged ingredients to find foods lower in sodium.
- Skip adding salt when cooking; instead use herbs and spices to add flavor.
Controlling Portion Size
- Use smaller plates to control portion sizes.
- Don’t clean your plate or bowl if you’re full, instead save leftovers for tomorrow’s lunch.
- Portion sizes depend on the age, gender, and activity level of the individual so you may need less than you think.
Healthy Eating in School
- Bring healthy snacks into your child’s classroom for birthday parties and celebrations, instead of providing sugary treats.
- Pack healthy lunches for your children including whole grains, fruits and vegetables, and fat-free or low-fat dairy products.
- Schools across the nation are making their lunch rooms healthier places. Learn more with the Chefs Move to Schools initiative—where chefs work with local schools to add flavorful, healthy meals to menus.