Eating Better
For Children and FamiliesStart the day with a healthy breakfast. It refuels your body and gives you energy for the day.
- Let kids help plan one meal each week and eat together as often as possible.
- Eat slowly. It takes 20 minutes for your brain to register 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 every day.
- Eat more whole grains (e.g., oats, brown rice, rye, crackers, whole-wheat pasta). Try to eat at least 3 ounces of whole grains every day.
- Drink plenty of fluids. Choose water, low-fat or nonfat milk and low calorie or diet beverages.
- Serve a variety of foods.
- Reward children with praise rather than with food.
- Serve food in smaller portions. Do not demand or reward “a clean plate.” Let your child ask for more if he or she is still hungry.
- Read nutrition labels for serving size and calorie information. The information on the labels can help you select foods that best fit into your family’s meal and snack plans.
- Bake, broil or grill foods to reduce fat. Rather than cooking with butter or vegetable oil, try healthier versions like olive, canola or sunflower oil.
- Snacks should provide nutrients and energy, which are essential for active, growing children.
- Do not give your child vitamin supplements unless they are recommended by your doctor
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