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Staying Healthy and Well

Eating better for Children

  • Start the day with a healthy breakfast. It refuels the body and provides energy for the day.
  • 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, low-fat or nonfat milk, and low-calorie beverages.
  • Serve a variety of foods.
  • Serve food in small portions.

Be more active!

  • Move more. Try to get between 30 and 60 minutes of physical activity each day. Short sessions of movement throughout the day add up.
  • Include physical activity in your daily routine – get your parents to go for a walk with you!
  • Be active in the home. For example, you can dust, vacuum, garden, or walk the dog. These activities are good ways to burn calories.
  • Include activities, such as hiking or biking, when you go on vacation.
  • Limit TV, computer, and video game time to less than 2 hours per day. Encourage physical activity instead.