Choose healthy fats

• Add sliced avocado instead of cheese to a sandwich
• Try fish tacos instead of ground beef tacos for dinner
• Choose nuts as a great afternoon snack

Aim for at least 5 servings of fruits and vegetables per day

• Add berries to cereal in the morning
• Try adding frozen chopped spinach and sliced mushrooms to your spaghetti sauce
• Have pepper slices with hummus at lunch

Include lean protein at meals and snacks

• Combine a piece of low fat string cheese with a piece of fruit for snack
• Try low fat cottage cheese at breakfast instead of just cereal
• Grill extra chicken breast that can be used on salad or in burritos

Go for Whole Grains

• Think about oatmeal for breakfast
• Try quinoa or barley as a side dish at dinner instead of white rice or pasta
• Watch out for convenience snacks such as granola bars or crackers. Try air popped popcorn to get your crunchy fix

Try for one meatless meal per week

• Have stir fry with lots of vegetables and edamame or tofu
• Spaghetti with pasta sauce full of mushrooms and peppers
• Bean burritos

Be Active!

• Find something you and your family love to do and do it often!!!
• Kids play instead of exercise. Structure their day to include 30 minutes of playtime: throwing the Frisbee, dancing, playing with an indoor basketball hoop
• Have a family pedometer challenge!