Eat me!!!

No! Pick ME!

Guys… I said it first!

Clearly, I am the obvious

choice…

I’m holding my breath ‘til

someone eats me.

Don’t leave anybody out… Choose them all! Eat 3 vegetables and 2 fruits every day!

STARCHES OR GRAINS

9 inch plate for adults and teens

¼ of plate protein ¼ of plate starches

or grains ½ of plate fruits &

vegetables

LOW FAT DAIRY

PROTEIN

FRUITS AND VEGETABLES

The Healthy Plate

Did You Know?

If you have 100 calories more than you need every day, you can gain 10 pounds a year. The average sugary drink has about 150 calories. By having one of these drinks every day that you do not burn off, you could gain 15 pounds in one year!

Drinking one 12-pack of sodas a week without burning off the calories would lead to a weight gain of 1 pound in two weeks. In one year, that would add up to 28 pounds!

How much sugar is in your drink? What do you usually drink throughout the day?

Use this space to make a list of your favorite beverages:

Find out how much sugar is in each of these drinks by checking the labels.

Each sugar cube equals 1 teaspoon of sugar.

* Fruit Juice mixed with Club Soda

Mix ¼ cup of fruit juice with ¾ cup club soda.

* Flavored Fruit Tea Brew your own tea at home. Use 2 fruit flavored tea bags to brew a double strength tea, add ice.

* Low-Fat or Skim Milk

Low-fat and skim milk make a great alternative for sugary drinks. Milk is a great source of calcium and protein.

* Fruit Juice Ice Cubes Pour your favorite fruit juice into ice cube trays, then pop them into the freezer to make fruity ice cubes to flavor your water.

* Homemade Flavored Water

Add a combination of cut up fruits to a pitcher of water.

* Water Always the best choice for your body!

* Diet or Sugar-Free Drinks

A better choice than regular sugary drinks

Better Drink Choices

Build Strong Muscles By: Sit Ups Gymnastics Resistance Bands Push Ups Cheerleading Lifting Weights or Cans Crunches Rope Climbing Climbing on Playground Equipment

Build Strong Bones By: Hopping Skipping Tennis Basketball Running Jumping Jumping Rope Gymnastics Volleyball

Get Moving! Exercise is important for everyone to do! But what’s the best kind?

Answer: ALL KINDS! Just get moving!

Burn Calories By: Biking Soccer Skipping Basketball Dancing Running Hula Hoop Marching in Place Swimming Hopping Brisk Walking Jumping Jacks Hop Scotch Playing Frisbee Jumping Rope Playing Tag

Limit Screen Time: Under 2 years old: None 2 years old: No more than 1-2 hours of quality screen time daily 3-4 years old: No more than 1-2 hours daily but not in the bedroom 5-21 years old: No more than 2 hours non-academic daily

What did you do?

How long did you do

it?

How intense was it? (easy,

moderate, hard)

Notes

Example walk 30 minutes hard bring water

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Track It! Record you activity in the journal below to be able to track all that

you do!

Tips and Planning For Exercise:

* Plan out how you’re going to be active for the week. Mix it up so you don’t get bored.

* Find an exercise partner for support. * Place your tennis shoes by the door to remind you to get going. * Have FUN!

What do you usually order from your favorite fast food restaurant? Use this space to make a list of your choices:

What changes can you make to your order to create a healthier meal? Use this space to make a list of your new choices:

Smart Eating on the Go

* Order wisely – Limit fried choices. Choose items that are grilled. * Beware of large portions – Choose the smallest option. * Be smart with salads – Watch the dressing, crispy chicken, bacon &

cheese. * Add on carefully – Limit extras like mayonnaise, sour cream, butter,

cheese, bacon and sandwich sauces. * Be smart with sides – Select fresh fruit, salad or baked chips. * Don’t drink your meals – Order water, diet drinks, unsweetened tea or

low fat milk. Beware of frappes and smoothies. * Look for healthy icons – Check for low fat options at fast food

restaurants. * Power your pizza – Limit meat, order with lots of veggies and thin crust.

6-Inch Fresh Fit Subway Club 12-Inch Spicy Italian

Cajun Filet Biscuit

Medium Seasoned Fries

Regular Cheeseburger with Apple Dippers

4-Piece Chicken Nuggets

Double Quarter Pounder with Cheese with Large Fries

10-Piece Chicken Nuggets

Grilled Chicken Sandwich

Pinto Beans, Mashed Potatoes, or Green Beans

Chicken Strips Salad with Ranch Dressing

Chargrilled Chicken Garden Salad with Fat-Free Honey Mustard

INSTEAD OF THIS… TRY THIS!

740 calories 500 calories 300 calories 105 calories

470 calories 190 calories

520 calories 365 calories

301 calories 113 calories 129 calories 43 calories

460 calories 160 calories 180 calories 60 calories

960 calories 242 calories

Food Groups GO SLOW WHOA FRUITS Whole fruits (fresh, frozen, canned, or dried) are smart choices.

VEGETABLES Adding fat (butter, oils, and sauces) to vegetables turns them from Go foods to Slow foods or Whoa foods. Dark green and orange veggies are Go choices.

GRAINS Try to make at least half your servings whole grain choices and low in sugar.

MILK Milk is high in vitamins and minerals. Fat-free and low-fat milk are smart choices.

MEATS & BEANS Limit meats with added fat. Smart choices include beans, nuts, and lean meats that are baked or broiled.

GO, SLOW, WHOA

Our bodies need food to function and stay healthy, but we need to make sure we are eating the right foods to do this properly. Go, Slow, Whoa is a simple way to pick out which foods are the smartest choices and which ones we should try to avoid.

GO Foods: Eat almost any time (most often)- they are lowest in fat, added sugar, and calories

SLOW Foods- Eat sometimes (less often)- they are higher in fat, added sugar, and/or calories

WHOA Foods- Eat once in a while (least often)- they are very high in fat and/or added sugar, and much higher in calories

GO, SLOW, WHOA

Our bodies need food to function and stay healthy, but we need to make sure we are eating the right foods to do this properly. Go, Slow, Whoa is a simple way to pick out which foods are the smartest choices and which ones we should try to avoid.

GO Foods: Eat almost any time (most often)- they are lowest in fat, added sugar, and calories

SLOW Foods- Eat sometimes (less often)- they are higher in fat, added sugar, and/or calories

WHOA Foods- Eat once in a while (least often)- they are very high in fat and/or added sugar, and much higher in calories

GO, SLOW, WHOA

Our bodies need food to function and stay healthy, but we need to make sure we are eating the right foods to do this properly. Go, Slow, Whoa is a simple way to pick out which foods are the smartest choices and which ones we should try to avoid.

GO Foods: Eat almost any time (most often)- they are lowest in fat, added sugar, and calories

SLOW Foods- Eat sometimes (less often)- they are higher in fat, added sugar, and/or calories

WHOA Foods- Eat once in a while (least often)- they are very high in fat and/or added sugar, and much higher in calories

GO, SLOW, WHOA

GO, SLOW, WHOA

GO, SLOW, WHOA

GO Foods: Eat almost any time (most often)- they are lowest in fat, added sugar, and calories

SLOW Foods: Eat sometimes (less often)- they are higher in fat, added sugar, and/or calories

WHOA Foods: Eat once in a while (least often)- they are very high in fat and/or added sugar, and much higher in calories

GO SLOW WHOA Write some of the foods you

commonly eat into the

correct “GO,” “SLOW,” or

“WHOA” circle.

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Here is a suggested list to help choose healthy items for your family at the grocery store:

Fruits and Vegetables

Fresh fruits Fresh vegetables Frozen vegetables (no sauce) Frozen fruits (no sugar) Breads, Grains, and Starches Whole wheat bread Whole wheat bagel thins Whole wheat English muffins Whole wheat noodles Whole wheat tortilla Whole wheat pitas Whole grain cereals (low sugar) Oatmeal (not instant) Grits Brown rice Protein Dried beans Peanut butter Skinless and boneless chicken thighs Chicken (remove skin) or turkey Loin or round cuts of meat Eggs Egg substitute Fish Tuna in water Low-fat lunch meats (low sodium even better) Turkey or chicken sausage Ground turkey Vegetarian burgers Low-Fat Dairy Skim or 1% milk Low-fat yogurt Low-fat mozzarella 2% cheese Low-fat cream cheese Low-fat or fat-free sour cream Low-fat creamer

Low-fat cottage cheese or ricotta cheese Parmesan cheese Diet or fat-free pudding Low-sugar and low-fat ice cream Soups and Canned Goods

Low-sodium vegetables Low-sodium soups Canned fruit in own juice Unsweetened applesauce Canned beans (rinsed) No-salt-added tomatoes Snack Foods (try to get low sodium) Low-fat popcorn Baked chips and pretzels Whole grain crackers Fig bars Vanilla wafers and graham crackers Unsalted nuts Dried fruits (watch your portions) Rice cakes Fat-free, sugar-free pudding Low-fat fudge pops 100% fruit popsicles Drinks 100% fruit juice (no added sugar) Club soda Flavored seltzer water Diet drinks Crystal Light Tea bags Unsweetened tea Coffee Water No-calorie flavored water Milk alternatives like rice milk or almond milk

What’s in Your Cart?

Here is a suggested list to help choose healthy items for your family at the grocery store:

Fruits and Vegetables

Fresh fruits Fresh vegetables Frozen vegetables (no sauce) Frozen fruits (no sugar) Breads, Grains, and Starches Whole wheat bread Whole wheat bagel thins Whole wheat English muffins Whole wheat noodles Whole wheat tortilla Whole wheat pitas Whole grain cereals (low sugar) Oatmeal (not instant) Grits Brown rice Protein Dried beans Peanut butter Skinless and boneless chicken thighs Chicken (remove skin) or turkey Loin or round cuts of meat Eggs Egg substitute Fish Tuna in water Low-fat lunch meats (low sodium even better) Turkey or chicken sausage Ground turkey Vegetarian burgers Low-Fat Dairy Skim or 1% milk Low-fat yogurt Low-fat mozzarella 2% cheese Low-fat cream cheese Low-fat or fat-free sour cream Low-fat creamer

Low-fat cottage cheese or ricotta cheese Parmesan cheese Diet or fat-free pudding Low-sugar and low-fat ice cream Soups and Canned Goods

Low-sodium vegetables Low-sodium soups Canned fruit in own juice Unsweetened applesauce Canned beans (rinsed) No-salt-added tomatoes Snack Foods (try to get low sodium) Low-fat popcorn Baked chips and pretzels Whole grain crackers Fig bars Vanilla wafers and graham crackers Unsalted nuts Dried fruits (watch your portions) Rice cakes Fat-free, sugar-free pudding Low-fat fudge pops 100% fruit popsicles Drinks 100% fruit juice (no added sugar) Club soda Flavored seltzer water Diet drinks Crystal Light Tea bags Unsweetened tea Coffee Water No-calorie flavored water Milk alternatives like rice milk or almond milk

What’s in Your Cart?

Portion Sizes are Easy

Aim for half a plate of fruits and vegetables. Meat portions

should look like a deck of cards.

Toddlers and Preschool Age: * A serving size is generally 1

tablespoon for each year of age.

School Age Kids and Teens: * Use a 7 inch plate for kids and follow

the healthy plate. * Use a 9 inch plate for teens and

follow the healthy plate.

Meal Time Moments

* Eat breakfast, lunch, and dinner for an energy packed day!

* Don’t wait until it’s too late. Have a healthy snack during the day to avoid overeating later.

* Cook more at home for healthier meals!

* Sit at the dinner table together to promote healthy eating habits and find out what has happened in each other’s day.

Tips for Getting Kids to Eat Fruits and Vegetables:

* It’s OK to let them “play” with their foods. Let your younger kids make animals, faces and designs with their fruits and vegetables.

* For young kids, keep a sticker chart- when they try a new color fruit or vegetable, give them a sticker.

* Don’t give up. Keep serving vegetables and kids will learn to like them. * Have them help choose and prepare fruits and vegetables. * Try preparing fruits and vegetables different ways so that if your kids do not like them one

way, they can try them a different way that tastes totally different. * Fresh and frozen fruits and vegetables are often accepted better than canned. You can

prepare them so many different ways! * Have older kids and teens help peel, chop, and season vegetables for dinner.

Bargain Produce

Write down the fruits and vegetables you have in your kitchen. Do you have fresh and frozen fruits and vegetables or are they mostly canned?

Canned fruits and vegetables can be high in sugar and salt.

Greens Broccoli Sweet potatoes Onions Carrots Cabbage Frozen vegetables

Bananas Apples Oranges Raisins Unsweetened applesauce Canned fruit in 100% juice Frozen fruits

These Fresh Foods are Usually Low Cost and Budget Friendly:

FRUIT VEGETABLES DAIRY STARCHES MEATS/PROTEIN Apples/Applesauce Apricots Bananas Berries (fresh or frozen) Canned fruit (in it’s own juices) Cantaloupe Cherries Dried fruit Grapefruit Grapes Honeydew Kiwi Mandarin oranges Mango Nectarine Orange Peach Pear Pineapple Plum Tangerine Watermelon

Broccoli Carrot Cauliflower Celery Cucumber Green beans Lettuce Peppers (green, red, yellow) Salad Salsa Tomatoes (sliced or grape/ cherry) Yellow squash Zucchini

Cheese (sliced, cubed or shredded) Low-fat or fat- free cottage cheese Low-fat cream cheese Low-fat or fat- free ice cream Low-fat or fat- free milk Low-fat or fat- free yogurt String cheese Fat-free, sugar- free pudding

Baked tortilla chips Graham crackers Low-fat popcorn Rice cakes Baked sweet potato chips Whole grain cereal Whole wheat bread & crackers Whole wheat English Muffins Whole wheat mini bagels Whole wheat tortillas Baked potato fries

Canned tuna Hard-boiled egg Lunch meat (turkey, roast beef, ham) Grilled chicken strips Nuts (1/4 cup) Peanut butter Pumpkin seeds Trail Mix Hummus Ground turkey sausage patty

Snack Smart Make your own snack combination with some of the choices below!

* Stuff celery slices with low-fat cream cheese or

peanut butter * Serve baked tortilla chips with salsa * Have fresh cut up veggies with low fat salad

dressing/dip * Make your own trail mix with whole grain cereal (Cheerios,

Raisin Bran, Grape nuts, Wheaties), dried fruit like raisins and nuts * Enjoy low fat or fat free yogurt or ice cream with fresh chopped up fruit * Make a mini pizza with a whole wheat English muffin, a layer of spaghetti

sauce and mozzarella cheese * Make a quesadilla with low fat cheese, salsa and a whole wheat tortilla * Try freezing fruit (grapes, bananas, berries) for a refreshing snack that can be

used all year long * Pop a bag of low fat popcorn and add a sprinkle of Parmesan cheese while hot

What snacks do you typically choose? Use this space to make a list of your choices.

What changes can you make to create healthier snacks? Use this space to make a list of your new choices.

Great Snack Combinations

Goal worked on: ________________________________________

Start Date: ___________________

Mark the days on this calendar that your family meets the goal you are trying to achieve.

Week SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

1

2

3

4

5

6

7

8

Tracking Your Family’s Change to Good Health

Week SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

9

10

11

12

13

14

15

16

Congratulations! You are on your way to sending your family on the road to health!

Patient name: ___________________________ Patient date of birth: ____________________

Bring or send this in to your doctor’s office after you fill it out to let them know how you are doing!