empowerme

You can eat healthy and still have fun at lunch. Try these: fruit leather, squeezable low-fat yogurt, low-fat low-sugar pudding, sugar-free fruit gelatin, crispy rice treats, a square of chocolate. Just remember: no trans fats, keep the sugar to fewer than 12 grams per snack, and no more than 100 calories.

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.

Treat Yourself. Go for low-fat frozen yogurt, fruit popsicles, sorbets, and sherbets rather than ice cream or cookies. Sprinkles are also better than caramel or chocolate sauces.

Have the evening munchies? Satisfy it with air-popped popcorn, dried fruit, or a small handful of nuts.

Find ways to add healthy foods into foods you like. You can put blueberries in pancakes, chopped fruit on cereal, or small pieces of broccoli in macaroni and cheese.

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

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

The number one reason people volunteer for the first time is that someone directly asks them to - make a special effort to reach out to others and see how many say yes to help you!

When you're buying drinks and snacks in school at vending machines or the school store, make healthy choices such as fruit, water, low-fat (1%) or fat-free milk and 100% juice.

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.

Healthy service projects are most successful with detailed and early planning.

Get at least 9 hours of sleep every night.

Choose fruits and vegetables more often than juice since fiber is found mainly in the peel and pulp.

You might be thinking - sodas have water right? And flavor? But sodas don't add any vitamins or nutrients, and caffeine makes you pee more, meaning you lose more water than you put in.

Check your bread and cereal for the words 'whole grain' and try replacing the foods that don't list 'whole grain' as the first ingredient.

When helping out in the kitchen, suggest adding some chopped vegetables and legumes to soups, stews, and casseroles.

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! 

The average kid spends 4-5 hours a day in front of a screen. Cut it down to 1-2 hours each day. Shift that time to making your community healthier.

Look at fiber content! Choose whole-grain foods with at least 3 grams of fiber or more per serving and

Stuff your stuffing! With veggies that is - onions, celery, vegetables, or fruits like dried cranberries and less bread. Toss in whole wheat bread for an even healthier dish!