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Make Healthy Changes Now

It's easy for eating habits to get stuck in a rut. Here are some ideas to change your kids preferences.


If You Normally

Try This Instead

Drink soda or juice Have water, fat-free, or
1% plain milk

Sodas and juices are loaded with sugar, lack nutrients and can cause tooth decay. Water and milk are lower in calories and provide much-needed vitamins and minerals, including calcium.



Have chips or pretzels with
your sandwich
Have veggies sliced like chips

Rich in fat and sugar, snack foods offer few vitamins. Cut veggies deliver the same crunch as chips and pretzels, are packed with nutrients and count as a vegetable serving for the day.



Load your plate with meat and starchy carbs  Fill half of your plate with fruits and veggies before adding meat

A plate of mostly vegetables is lower in calories and fat, fills you up and is nutrient-rich.



Have cakes, pies or cookies for dessert End your meal with fresh fruit

Sweets are high in sugar and calories, but offer little nutritional benefit. Fresh fruit will satisfy your sweet tooth while delivering vitamins and minerals and fulfilling one of the five fruit and vegetable servings recommended daily.



Eat dinner in front of TV Turn off the TV and eat dinner
as a family


Kids who dine with their families five or more times a week are more likely to 
eat more fruits, veggies and foods rich in calcium and fiber.



Buy fresh fruits and veggies Try frozen


Fresh fruits and vegetables are great, but sometimes they go bad before we can eat them. Try stocking up on frozen fruits and veggies–they’re just as healthy as fresh and many times are cheaper!



Learn more at Choose My Plate.