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!