Physical Activity and Nutrition

• Buy fewer unhealthy, tempting foods and keep them hidden or in hard-to-reach
places. People eat what’s easy and visible, so hide the “sometimes” foods!

• Fresh fruits and veggies are ideal, but canned fruits and vegetables
also pack in the nutrients. And of course, they last longer. Select low sodium
options and avoid heavy syrup.

•Get cooking! Homecooked meals taste better and help build a cozy home,
and they’re often healthier: you control the ingredients and portion sizes.
Many meals don’t take long to prepare, and by cooking in bulk and freezing/lunching
on leftovers, you’ll save even more time in the week ahead.

•Don’t eat while you’re watching TV. The foods you’re
mindlessly munching on are more likely to be high in fat, sugar or salt, and
you’re more likely to overeat.

•Be serving-savvy. The size of your bowls, plates, and cups can affect
how much you eat. If you’re eating popcorn out of a giant bowl, you’re
more likely to eat more than you would from a small bowl.

•Nuke it. Microwaveable or prepared meals can be nutritious, quick and
easy. Be sure to read the nutrition labels, paying special attention to calories,
fat, sodium, and how much a serving size is.

•Involve your family. Make healthy decisions together, and don’t
always allow finicky eaters to dictate the menu. With continued exposure, those
fussy kids (or parents) will come around!

• Pack your snacks. You’ll avoid unhealthy food options, and stave
off hunger and binge-eating.

•Be choosy. Most restaurants can be extremely flexible. Ask for sauces
to be served on the side, opt for baked and grilled entrees, and replace unhealthy
side dishes with a salad or vegetables.

•Even if a sandwich doesn’t seem that healthy, you can improve its
nutrition by adding colorful vegetables to it…at many sandwich shops, additional
toppings are available for free.

•It’s in the balance. If you eat a heavy meal, don’t think
about it too much! It’s ok…just eat lighter meals later on.

•Have fast food smarts. A sandwich or burger without sauce and cheese
will cut back on calories and fat. And avoid supersizing your meal… a regular
or kid-size portion is plenty for most people.