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Healthy Eating Tips
Stamp by JennaMOTIVATION
-Teachers: Design a motivational bulletin board to encourage kids to bring healthy snacks to school. Make a "Path to Health" with 100 outlines of fruits and veggies or use our footprint outline. Have kids color one in each time they bring a healthy snack to school. Set a class goal of 100 healthy snacks, then reward your class with a running game outdoors or in the gym.
Make sure to work as a group in defining healthy snack. Make a list. Post it and send it home. Be a role model. Eat healthy snacks in front of your kids.
GENERAL TIPS
-Keep plenty of snackable veggies in the fridge to satisfy the munchies. Get packs of baby carrots, broccoli, and other veggies already prepared at the grocery store, or ask Mom or Dad cut up lots of veggies, so that they are always ready for you to munch.
-Write down everything you eat for one week. Then make a goal to change something about your eating habits. Write down everything you eat the next week. See if you have kept your goal.
-Control your portion size. Don't keep eating after you are full to 'clear your plate'.
On the other hand, if you have eaten all of your food and you are still hungry, have more veggies, or fruit.
-Be careful with portion size. Buy packages with single servings instead of buying by bulk. This will help you control the amount of food that you eat.
Don't entirely eliminate red meat from your diet. Just eat it sparingly.
DRINKS
-Fruit Milkshake: 1 cup milk 1 sliced banana 1 cup sliced strawberries Mix in blender.
From a 12 Year-old Visitor from GA
-Choose 100% fruit juice instead of fruit drinks, but dilute with water if drinking during exercise.
BREAKFAST TIPS
-Start your day off with V8 juice. It's full of vitamins and has a hearty taste.
-Try old fashioned oatmeal for breakfast. Sprinkle with cinnamon. Top with slices of bananas and strawberries.
LUNCHBOX TIPS
-Always include a fruit, veggie, dairy, protein, and carb in the lunchbox, along with a note that says, "This lunchbox was packed with 5 kinds of love."
- Choose a healthy carb. Use whole wheat bread instead of white bread for P.B.J. sandwiches, but make them kid-friendly. Cut off the crust and quarter the sandwiches.
-For different twist on the P.B.J., substitute thinly sliced fruit for the jelly.
- Low fat for the dairy too: substitute a low-fat type of American cheese, low-fat milk for whole milk, same with yogurt or cottage cheese.
- Make your chicken salad from left-over chicken cooked without the skin. Mix with a very small amount of mayonaise, chopped celery, chopped apples (without the peel), and season with a dash of salt.
- Replace canned peaches with fresh peaches. Cut into wedges. Sprinkle with cinnamon.
- Put a healthy homemade oatmeal cookie in for dessert: oatmeal, raisins, light on the brown sugar and butter.
DINNER TIPS
-Next time you're out for pizza, order pesto pizza. It has a lot less fat and often more veggies.
See CSPI on Pizza
- Make your own pizza. Easy on the cheese. Add lots of veggies; all different kinds.
-Put all sorts of nutritious morsels into your pasta sauce: crumbled low-fat turkey sausage, bits of peppers (all colors), onions, mushrooms, zucchini and more.
-Have a salad bar for supper. Everyone makes their own. Make sure to have very green choices for the leafy greens (Romaine, bibb, baby spinach), green, orange, yellow, and red peppers, olives, feta, and parmesan cheese, olive oil, Balsamic vinegar, cottage cheese, pineapple chunks, cucumbers, broccoli, cauliflower, beans, sprouts and other healthy choices.
Try some new sources of protein. Add black beans to your vegetable soup
DESSERT TIPS
-READ Robert McCloskey's Blueberries for Sal. Hike, cycle, or RUN to a fruit farm. Pick fruit for a pie. Use half the sugar for the filling and cut the recipe for the crust in half. Roll the crust very thin. It will be even more delicious and much better for you. Send us a note and let us know all about it! Watch out for bears!
- Have a backwards upside down sundae. Put a cherry at the bottom of the bowl, top with a teaspoon of whipped cream, then put lots of fruit: banana slices, fresh strawberries, and orange wedges. Top with 2 tablespoons of vanilla ice cream.
LINKS
KR's Health and Nutrition Page
Lunchbox Makeovers
CSPI Press release
Nutrition Scientists tell Smithsonian, Say 'NO' to McDonald's Junk Food
CSPI Press Release
Global Campaign Protests Coca-Cola's
Use of 'Harry Potter' to Market Junk Food
CSPI Press Release
Don't Say Cheese
