empowerme

Try eating sweet potato instead of plain white potato. You can also add cinnamon to sweet potato to spice it up and make it yummy.

To gain the maximum benefits from play time, engage in moderate to vigorous activity at least half the time.

Help Shop. Shop 'till you drop! Choose the fruits and vegetables at the supermarket and then help prepare the dinner that you love.

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!

Put 100% fruit juice in an ice tray and freeze it overnight. You can eat the fruit cubes as mini- popsicles or put them in other juices. Frozen seedless grapes, banana, and strawberries make natural mini-popsicles and are a great summer treat.

 Look at newspapers and flyers for activities that your whole family can do together, like a community fun run, walk or a car wash.    

Spend Valentine's Day with your family and friends, bonding, having fun and playing. This can reduce stress and is great for the heart.

When you cook, use vegetable oils and soft margarines low in the bad fats, like saturated and trans fats, which can be found in fried foods, chips, cookies, and crackers.

Fruits and vegetables are the best way to get important vitamins and nutrients, like vitamin A, vitamin C, potassium and fiber, into your body. It is hard to understand the importance of fruits and vegetables, and it is sometimes even harder to learn to like how they taste. But fruits and vegetables can be fun to explore, prepare and eat! Give them a try--you may even find a new favorite food! 

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

Get your vitamin A, vitamin C and potassium from Pumpkin Pie! Make it even healthier with canned, evaporated fat-free milk, half the sugar in the recipe, a graham cracker crust, and a delicious fat free whipped topping! Voila!

Take your veggies for a dip! Try carrots, cucumbers, broccoli, cauliflower or celery, and dip your favorites into low-fat or fat-free dressing.

Different foods provide different nutrients so remember to explore all the types of food out there!

Turn that baked potato from a dud to stud by adding veggies or salsa and eat the skin too!

How can you tell if you drink enough water? The color of your pee! If it’s clear or light yellow you’re fine, but darker yellow means trouble. Time for some water.

One way to make a healthier choice is to choose the chicken that is grilled, baked or broiled - not fried or breaded.

Save a half: When you get your meal at a restaurant, visually cut the plate down the middle. Eat one half, and then ask for the rest to go. You'll control your portion and have a ready to-go lunch for the next day!

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!

Skip the Sides. Eating a burger or sandwich by itself is often filling enough. If you do want a side, consider ordering a fruit cup or side salad. Most fast food restaurants now offer them.

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.