empowerme

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! 

Add flavor and nutrients to your chicken or turkey salad by adding some dried fruit and nuts.

Add more fiber to your diet - eat whole grain breads and yummy beans.

Go for Whole-Wheat. Whole wheat buns have more fiber than regular white bread. Some restaurants offer wheat buns as an alternative - all you have to do is ask.

Think of and try the three main snack types: Crunchy snacks - raw fruits and veggies.   Munchy snacks - whole wheat bread or crackers.  Sweet snacks - roasted veggies or fruit.

Lunch or dinner at home? Whether people know it or not fruits AND vegetables are naturally sweet. Roasting vegetables brings out their sweetness - even peppers! Great desert idea: roasted apples with cinnamon. Yum!

Stay active during TV time. Use commercial breaks as a time to do jumping jacks, push-ups, or crunches. If you love your TV, you'll have a six-pack in no time.

Toaster Treats. Frozen whole-grain waffles take almost no time to make. Top them with berries, low-sugar apple sauce or sliced bananas instead of syrup.

Add it On. Add fruits and vegetables to foods you already love. Try adding frozen peas to mac'n'cheese, veggies on top of pizza, and slices of fruit on top of breakfast cereals or low-fat ice-cream.

Improve your coordination and balance by lifting one leg to the side or back while balancing on the other leg.

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

Go fishing, and eat more broiled or baked fish. Fish that contain healthy oils like salmon, trout, and herring can make going fishy a way to go healthy.

Serve fresh, frozen or canned vegetables and fruits with every meal! If you are having a salad, watch out for high fat dressings.

Don't get too saucy. Try to use sauces like marinara and oils instead of thick sauces like Alfredo, cream sauces, cheese sauces, and hollandaise.

Save some money by signing up for yoga or dance classes through your local recreation department.

Avoid Double Meat and Bacon. A serving size of meat is 2-3 ounces - about the size of a deck of cards.  You're probably getting well over that with a single meat patty.  Bacon is also high in calories and fat.

When ordering in, watch your portion sizes! Rather than eating straight from the container, separate out what you will eat and put the rest away. That way you will be aware of how much you consume.

It’s all about balancing the food that you eat (energy in) with physical activity (energy out) to help your body grow.

Create a cookbook with all of your favorite healthy recipes and make copies for your family and friends. Then make a potluck dinner and have everyone bring the recipe they gave for the cookbook.

Need a satisfyIng snack! Reach for crunchy vegetables like carrot sticks, broccoli florets, or red pepper strips.