Tips for Eating Healthy


Eat Better:

  • Try new things. Talk up fruits and veggies from around the world and sample them with your kids.
  • Make a fun veggie bowl. Hollow out half a red pepper and fill it with carrots, celery, pepper slices and a dab of ranch dressing.
  • Make fruit your dessert—each and every day.
  • Strawberries, ice, and low-fat milk blended together make a milkshake any kid will love.
  • Cut up bell peppers, carrots and broccoli and put them in the fridge. Then just grab and go for snacking or quick meals ingredients.
  • Make your kid “the chef.” Children are more likely to try a new food if they help prepare it, so let them help out in the kitchen
  • The “3 bite” rule rules. Offer new fruits and veggies different ways, and have your kids try three bites each time. After 10 tries, most children start liking new food.
  • It may take 10 tries before your child likes a new food, so don’t get discouraged.
  • Wash and chop fruits and veggies so they are ready to grab and go.
  • Fill half the plate with colorful fruits and veggies each and every meal.
  • Frozen and (unsweetened) canned fruits and veggies are as nutritious as fresh. Add veggies to chili, soups, spaghetti sauce, and stir-fry. Add fruits to smoothies and yogurt parfaits.
  • Be a role model, mom and dad. Snack on fruits and veggies yourself and show kids the way to go.
  • Make meals a family affair. Kids who eat with their families are more likely to eat fruits and veggies. 

Smart Sips:

  • Don’t stock the fridge with sugar-sweetened drinks. Keep a jug of water and delicious plain low-fat milk on hand. Then drink up!
  • Low-fat plain milk has all the nutrients of whole with way less fat and calories.
  • Switch gradually. Start by using reduced fat 2% milk.Then, change to low-fat 1% milk.
  • Make drinking water a habit at your house. Serve water with snacks and meals. 
  • Put limits on juice. Choose whole fruits over juice and bite into something delicious.
  • Eating fruit fills kids up more than just drinking juice.
  • Water rocks! It really is the number one thirst quencher. Add fresh lemon, lime, orange or watermelon wedges to cold water for more taste and fun.
  • Read the label.  Juice products labeled “-ade,” “drink,” or “punch” often have only 5 percent juice, plus lots of added sugar.
  • Take a water bottle when you’re out and about. Kids will quickly see that it’s a great way stay quenched all day long.
  • A 20 oz soda has 16 teaspoons of sugar, 16! Please give the kids water instead.
  • If “fruit juice concentrate, dextrose, or sucrose” is in your child’s drink, you’re giving them too much sugar.
  • Set a great example. Choose water or plain low-fat milk for yourself.
  • Tell your kids why sugary drinks are bad for them.
  • Water is free! Keep a pitcher in the fridge and a water bottle always handy.