Vegas PBS

Daily Health Tips

  • Make sure to eat a lot of fresh fruits and vegetables - at least 5 a day! Eat your vegetables at dinner time.*10 

  • Try to listen to your body signals - eat when you're hungry; stop eating when you're full.*10

  • Sleep when you're tired, exercise when you lack energy.*10

  • Breathe deeply when you're stressed and get involved in fun activities if you're bored.*10

  • Be a fat finder - choose foods by reading labels and choosing the lower fat choice.*10

  • You can eat four apples for the number of calories in a fast food apple pie.*10

  • You can have five cups of unbuttered popcorn for the same calories as in one serving of potato chips. (15 chips)*10

  • Try not to mix eating with other activities, especially watching TV- Often you wind up eating more without even being conscious of it.*10

  • If you have to snack while watching TV, chew on lower-fat stuff like plain popcorn, pretzels, fruit salad or fresh veggies with a yogurt dip.*10

  • Don't say never - especially to your favorite foods. Just enjoy them a little at a time.  The minute you deny yourself of something you want to eat, you end up spending more time and energy thinking about wanting it.*10

  • Don't say never - especially to your favorite foods, otherwise when you finally give into temptation and do go for it, you often end up eating more than you would have if you had just enjoyed a little of it in the first place.*10

  • Moderation is always the best way to go when it comes to enjoying your favorite foods.*10

  • Have a great time moving your body.  Being active - whether in sports, dancing in your room, or taking a brisk walk - is the best way to feel good, look good, and give your body what it needs.  Exercise is also a great stress reducer.*10

  • Try to appreciate your body for all that it does for you...and discover your own unique beauty, inside and out!*10 

  • To maintain body weight in a healthy range, balance calories from foods and beverages with calories expended.*11   


  • Let your child help decide what snack foods are kept in the house. Work together to come up with a healthy snack list and then post it on the refrigerator.*5
  • Limit the amount of "liquid calories" available, such as soda pop, fruit drinks and other sweetened beverages. Instead, encourage kids to drink water, milk and 100% fruit juice. *5
  • When making sandwiches, use whole grain breads, wraps and pita instead of bread made from refined flour.*5
  • Encourage your child to "make faces" with their food by arranging cut-up fruits and vegetables (e.g., shredded carrots for hair and raisins for eyes) on open-faced peanut butter sandwiches, burritos or mini-pizzas. *5
  • For strong bones and teeth, make sure your child gets three cups of milk or other dairy foods each day. After the age of two, switch to non-fat or 1% milk. Reduced-fat dairy products have just as many nutrients and fewer calories. *5
  • Include raw nuts, fresh guacamole or olives as a side snack in your child's lunch box to provide healthy oils. *5
  • Make smoothies and freezer pops by blending fruits such as bananas, berries or "lite" canned fruits with ice and low-fat yogurt. Because you're using whole fruit (not juice), you are providing a fiber boost for your child. *5
  • Challenge your child to 'eat a rainbow' of fruits and vegetables. When shopping with your child, make it a game to find produce that is red, green, blue/purple, orange, brown and white. *5
  • Be the sports parent who speaks up about the "treats" typically served after games and practice. Offer to put together a list of nutritious snack and beverage choices. *5
  • Give your child a fruit-filled breakfast to jump-start the brain after a night of rest. Fresh fruit provides water, fiber, vitamins and minerals, and complex sugars that provide sustained energy to support thinking and learning. *5
  • Can you look around your kitchen and easily find the ingredients for four or five healthy meals? Do a visual inventory, and then make a list of staple ingredients needed to stock a healthful kitchen. *5
  • Make better choices when eating out. Even fast-food restaurants now offer healthy alternatives such as salads. Teach your kids to say "no" to super-sized portions. *5
  • Eating on the run? Keep a stash of whole grain mini-bagel sandwiches with nut butter in the refrigerator. Have a bowl of easy-to-eat whole fruit on the counter to grab-and-go. This will minimize reliance on fast food fare.*5
  • If your child is resistant to trying new foods, introduce them a little at a time. Make healthy changes a normal part of family life by including new ingredients in meals and snacks during the week.*5
  • Start each day with a nutritious breakfast. Not only will your child perform better at school, breakfast plays a role in healthy weight regulation.*5
  • Vary your veggies. Go dark green and orange with your vegetables — eat spinach, broccoli, carrots, and sweet potatoes. *3
  • In addition to being fun for children, regular physical activity has many health benefits including increasing self-esteem. *3
  • Make half your grains whole. Choose whole-grain foods, such as whole-wheat bread, oatmeal, brown rice, and lowfat popcorn, more often. *3
  • Help children avoid too much sedentary time. Although quiet time for reading and homework is fine, limit the time your children watch television, play video games, or surf the web. *2
  • Eating fruits and vegetables is part of a healthy diet for both children and adults. Finding creative ways to encourage fruits and vegetables in your child’s diet can be fun for the entire family. *2
  • There are more fruits and vegetables available in fresh, frozen, canned, and dried forms than ever before. Taking the time to introduce a variety of fruits and vegetables to kids can help develop a lifetime of healthy habits. *2
  • Kids are turned off to trying new foods if the smell, flavor, or color is not appealing to them. It may be more appealing to a child if the fruits or vegetables are served raw. *2
  • Try feeding different textures of fruits and vegetables to your child. Some children prefer smooth food, where as others like lumpy, and some children like crisp foods, but others like soft. *2
  • Keep trying. For some foods, it may take multiple times before a child acquires a taste for it. *2
  • Challenge family members to reach their daily fruits and vegetables goal. Reward the winner with a prize of his or her choice. *2
  • Offer new fruits and vegetables in combination with old favorites to show your child a variety of smells, textures, and colors. *2
  • Various vegetables can be added to any whole grain pasta dish or pizza, and fruit is a great topping for low-fat or fat-free yogurt. *2
  • Ask that fruits and vegetables be offered at school functions, after school programs, and in vending machines. *2
  • Make fruits and vegetables fun. Try dressing up sandwiches with faces and smiles made from fruits and vegetables. *2
  • Set a good example. Snack on fruit and order low-sodium, low-fat salads, soups, or vegetable sides when at restaurants. *2
 
  • Go lean with protein. Eat lean or low fat meat, chicken, turkey, and fish. Also, change your tune with more dry beans and peas.*8
  • Get your calcium-rich foods. To build strong bones serve lowfat and fat-free milk and other milk products several times a day.*8
  • Focus on fruits. Eat them at meals, and at snack time, too. Choose fresh, frozen, canned, or dried, and go easy on the fruit juice.*8
  • It is important not present certain foods as "good" or "bad" but that certain foods should be eaten as "everyday foods," while others are "sometimes" foods. *5
  • Ask your child to help you pick foods that come in their own natural wrapper – like bananas and oranges! *5
  • Play the Ingredient Game. Ask your child to listen for a particular ingredient, like “whole grain.” Then, talk about how certain ingredients help the body stay healthy and strong. *5
  • Make healthy choices at the market! Encourage your child to pick brightly colored fruits to make a fruit salad! *5
  • Involving your child in the selection of healthy options will allow them to be actively engaged while learning skills needed to be a healthy consumer. *5
  • Redirect children from a sugary snack by asking them to find a snack that will help make their bones grow strong, like low-fat yogurt, chocolate milk or string cheese. *5
  • Enjoy safe fun in the sun by protecting your eyes and skin! Whether playing outside, swimming in the pool, or skiing the slopes, put on sunscreen, wear a hat and those cool sunglasses with 100% UV protection! *5
  • Play “Follow the Leader” with your child. Perform a simple movement such as jumping up and down or turning around. Have your child imitate what you do. Then let your child be the leader and follow what he or she does. *5
  • The brain controls all you do so take good care of your brain! Protect your brain and don’t forget to wear that helmet! Boost your brainpower by eating lots of healthy foods and getting a good night’s sleep. *5
  • Skip the elevator and take the stairs! Small steps like this can make a BIG difference in helping your body stay strong and healthy. *5
  • Encourage children to try new healthy foods. Don’t be discouraged if they don’t immediately like them. Research shows that children have to taste a new food several times before deciding if they like it. *5
  • Fuel up on a healthy breakfast! Studies have found that children who eat breakfast everyday perform better in school, have improved attention and memory, and are healthier overall. *5
  • Grab fresh or dried fruit, a bagel, a hard-cooked egg, or low-fat yogurt to eat on the way to school or play.*6
  • Play harder on days when you eat more than usual.*6
  • Chicken, fish and other lean meats are filled with protein and can help keep your muscles strong! Other good sources of protein are beans and nuts.*9
  • Low-fat milk and other milk products that are crammed with calcium can help make your bones strong so you can skateboard or bike better. *9
  • Melons like mango and watermelon and other fruits filled with Vitamin A can help you see better which can help you spit watermelon seeds right on target! *9
  • Blueberries, strawberries and other colorful fruits can help you stay healthy and strong and are also good for turning your tongue all the colors of the rainbow! *9
  • Tomatoes and other healthy foods, together with exercise, can help keep you healthy and powerful so you can blow up balloons faster for a party! *9
  • Bananas and other fruits packed with potassium can help your muscles work their best so you can "monkey" around for hours. *9
  • Take the President’s Challenge as a family. Track your individual physical activities together and earn awards for active lifestyles at www.presidentschallenge.org. *8
  • Don’t sugarcoat it. Choose foods and beverages that do not have sugar and caloric sweeteners as one of the first ingredients. Added sugars contribute calories with few, if any, nutrients. *8
  • Set aside time each day as activity time—walk, jog, skate, cycle, or swim. Adults need at least 30 min. of physical activity most days of the week; children need 60 min. everyday or most days.*8
  • Set a good example. Be active and get your family to join you. Have fun together. Play with the kids or pets. Go for a walk, tumble in the leaves, or play catch.*8
  • Move it! Instead of sitting through TV commercials, get up and move. When you talk on the phone, lift weights or walk around. Remember to limit TV watching and computer time.*8
  • Change your oil. We all need oil. Get yours from fish, nuts, and liquid oils such as corn, soybean, canola and olive oil.*8
  • Give activity gifts. Give gifts that encourage physical activity - active games or sporting equipment.*8

 

 

  • Read the Nutrition Facts Label on foods in the grocery store so you can choose whole grain products. For example, look for whole wheat, whole oats, whole rye, brown rice, or oatmeal.*8
  • Eating a variety of foods is the best way to be sure that your child gets the nutrients needed for good health. Children are more likely to try an unfamiliar food when they have been involved in preparing it.*8
  • Take one step at a time. Children do not need to change overnight what they eat. They can start with one new, good thing, and add a new one every day.*8
  • Success breeds success. Encourage children to set goals they can accomplish. A child who usually chooses only corn and apple juice might set a goal of trying one new fruit this week.*8
  • Look at all the kinds of foods in the meat and beans group. Then find some different types of dry beans. These are good sources of protein.*8
  • Kids need calcium every day to build strong bones. Help your child choose a calcium-rich food to eat for a snack such as fat-free yogurt, lowfat cheese and cottage cheese, or 1% or fat-free milk.*8
  • Choose one fruit you’ve never tried but would like to try. When buying fruit drinks, find one that is 100% fruit juice. It’s a good idea to offer your child whole fruits more often than 100% fruit juice.*8
  • Look for some dark green or orange vegetables such as broccoli, spinach, romaine lettuce, carrots, sweet potatoes, and pumpkin. Most kids (and adults) don’t get enough of these.*8
  • Breakfast cereals are an easy way to add whole grains to your diet. Look for some cereals that have one of these words as the first ingredient: oatmeal, whole-grain corn or whole wheat. *8
  • Take one step at a time. You do not need to change overnight what you eat and how you exercise. Just start with one new, good thing, and add a new one every day.*6
  • Walk or bike to school or work for a week. It will encourage others to do the same.*6
  • Get your family moving! Take a walk with a family member. Even offer to walk a neighbor’s dog.*6
  • Participate in a charitable event that features a physical activity. There are many walks/runs/rides for great causes.*6
  • Encourage Physical Activity! Go bowling or hit your local skating rink or pool during the “open or public” session.*6
  • Get Moving! Play a physical game such as “Twister,” or the limbo.*6
  • Family meals are important. Make it simple, make it quick! Spend less time in the kitchen and more time at the family table.*8
  • Limit the use of sweet snacks and sweet breakfast foods. Use cereals that are not sugar-coated.*8
  • Serve more pasta, rice, breads, and cereals without fats and sugars added in preparation or added at the table.*8
  • Introduce whole grains to your family. Substitute whole-wheat flour for part of the white flour in recipes.*8
  • Aim for at least 60 minutes of physical activity for children daily: be spontaneously active, play tag, jump rope, ride a bicycle or tricycle, or walk, skip, or run.*8
  • Serve sandwiches with one slice of whole wheat bread and once slice of white bread.*8
  • To introduce children to new foods, read stories about food, have simple cooking experiences, talk about where food comes from, and how it grows.
  • Serve fresh fruits higher in fiber, such as those with edible skins — like apples, pears, nectarines, peaches — and those with edible seeds, such as berries and bananas.*8
  • Buy fruit and vegetables in season for better prices and taste.*8
  • Serve vegetables higher in fiber such as cooked dry beans, broccoli, tomatoes, leafy greens, potatoes with skin, and carrots.*8
  • Pack the refrigerator, freezer and cupboard with pre-cut, frozen and canned vegetables so that it is easier for you to prepare meals and snacks that include vegetables. *2
  • Seeing Is Believing. Model healthy eating habits to kids by eating fruits and vegetables often. Kids tend to follow the actions of older family members.*2
  • Serve fruits and vegetables at every meal. Add grated or cut vegetables into entrees, side dishes, and soups. Top off cereal with fruits or add frozen fruits to smoothies. *2
  • Get up and move! It’s fun and it’s good for you! Here are some ideas to get you started: Put on music and dance around your living room. Go for a walk or play follow the leader. *1
  • Invite your child to plan the menu for one family meal. Encourage your child to go shopping with you to buy the foods. Then, let your child help prepare and serve the meal.*5
  • Serve vegetables in a variety of ways. Some kids like them fresh and crunchy, while others prefer them lightly steamed. Mixed dishes such as vegetable soup, spinach lasagna and burritos are more appealing to some children. *6
  • Keep a bowl of fresh fruits on the counter. Refrigerate cut up fruits and vegetables in small bags for easy snacks on the run. *1
  • Add strawberries, blueberries, or bananas to waffles, cereal or oatmeal. Canned, dried, and frozen fruits are also good options. Look for fruit without added sugar or syrups. *1
  • Beans are loaded with fiber and other nutrients. Toss beans into foods such as salads, soups, wraps, and other mixed dishes. Kids also enjoy dipping vegetables and baked tortilla chips in hummus or other bean dips. *5
  • Ask your child to move like different animals: “Jump like a kangaroo”, “Slither like a snake”, or their favorite sports stars, “move like a basketball player”, or “balance like your favorite gymnast”. *5
  • When packing a beverage in your child's lunch box use 100% fruit juice with fiber (4-6 ounces) or water. *5
  • Help your child make a healthy foods alphabet book. Encourage your child to think of healthy foods that begin with different letters. Feature one letter and food on each page. For example: A is for apple. B is for broccoli. C is for carrots. When your alphabet book is finished, have fun reading it together. *5
  • Do a taste test or a crunch test. Dip a vegetable into three different flavors of low-fat dressing or try a crunch test with three different kinds of vegetables to see which vegetable crunches the loudest. *5
  • Visit a supermarket or farm to help your child learn where foods come from. Encourage your child to pick one food and discuss how it is packaged and the different ways the food could be prepared and served. *5
  • Kids are often hungry after school, before bed or following sports practice. Be sure to set out nutritious "grab foods" like cut-up veggies and fruit, baked tortilla chips with bean dip, or string cheese and whole-grain crackers. *7

 

 


 

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