empowerme

When it comes to great flavor, mashed potatoes, sweet potatoes, and butternut squash have it all! Use low-fat milk or low-sodium stock instead of cream or whole milk, and it will be creamy without the extra fat and calories!

Share with others what you learn about healthy living, and you can make a difference in making an impact on childhood obesity!

Fresh fruit with some low-fat or fat-free yogurt is a great way to start the day. Mix up the fruits you use for variety.

Try something new. Eat more beans and tofu in place of meat at lunch and dinner.

Go Light on the Sauce. There are lots of hidden calories in mayo, sour cream, salad dressing and other sauces. Go easy on them.

Caffeine in cola drinks can make you pee more frequently and lose more body fluids than you are gaining.

Get at least 9 hours of sleep every night.

 Kids need one hour or more of physical activity each day to be healthy. Physical activity could be walking, dancing, playing sports or whatever is fun for you and gets you moving! Adults need exercise to be healthy too. So get your whole family moving together! 

Put your green thumb on. If the weather is nice, help out with the yard work. Mowing the grass and gardening can be fun exercise.

Mashed veggies instead of mashed potatoes?!? Mashing steamed cauliflower with low-fat milk is a great low-cal replacement for mashed potatoes.

Stretch it. Start your day off right with stretches or yoga to loosen up your muscles.

Twist it. Play games that get you moving, twisting and running. Organize the kids on your block to play a huge game of capture the flag!

Fish is an important food that offers many health benefits. For a healthy diet, it is recommended that you eat 2 servings of fish a week, such as shrimp, canned light tuna, salmon or catfish.

Soda and other sugar-sweetened beverages generally add a lot of calories but zero value to your diet. And drinking too much soda may not be good for your teeth.

Breakfast On-the-Go. Don't have time to eat breakfast at home? Try whole-grain mini bagels or muffins, nuts and dried and fresh fruits that can be taken in the car (apple slices and bananas are also easy and not too messy!).

Try a new fruit or vegetable every week. Here are a few to begin with: kiwi, squash, pumpkin, asparagus, and Asian pear.

Getting healthy is about making some changes in your life. Remember to start slow and pick one change to work on at a time.

Balance the food that you eat with physical activity to help your body grow

Pick your favorite music and dance away! Dancing is a great way to burn calories and have fun at the same time!

Sugar...not so sweet. Reduce extra sugars, including sodas and juices.