empowerme

Pass on the Soda. Opt for water, 100% juice, or low-fat milk instead of high-fat shakes and sugary soda.

Sometimes packaging can be misleading! Just because a product has a fruit image on the package does not mean it is healthy! Make sure to read the label and see what is really in the foods you are buying.

Try All-Fruit Spreads. Instead of butter or margarine on toast, try all-fruit spreads, fruit butters, or even sliced bananas or strawberries.

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

Show your loved ones you care by creating a heart healthy Valentine's Day snack out of unflavored gelatin and 100% fruit juice and then use a cookie cutter to make heart shapes. 
 

Popcorn is a whole-grain everyone loves! Use a hot-air popper or buy a light packaged brand and don't add extra butter and salt.

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.

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.

Roast Away. Try roasting vegetables like cauliflower, broccoli, Brussels sprouts, onions, carrots, tomatoes, or eggplant. Long exposure to high heat will cause the vegetables to caramelize, which both enhances their natural sweetness and reduces bitterness. That's sweet.

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! 

If you're being vigorously active for a long period of time, you'll need plenty of water while exercising to avoid dehydration. How can you tell if you are getting enough water? The color of your pee! If it's clear or light yellow you're fine, but darker yellow means trouble. Start chugging!

Shoot it. Put up an indoor basketball hoop or create one out of a trash can. Challenge a friend or sibling to a game of one-on-one.

Have your family add fruits and vegetables to your favorite cooked or baked dishes. Add veggies in pasta sauce, lasagna, casseroles, soups, and omelets. Mix fresh or frozen berries into pancakes, waffles or muffins.

You work hard at school... and you should have time to relax when you get home. But all that sitting... sitting in school, on the bus, in front of the TV... it adds up.  Spend some time doing fun things standing and moving.  Try jumping jacks or sit-ups during commercials or during game shows in the suspense-filled moments.

Swap out the Fries and Onion Rings. Order a side salad or baked potato. Large fries can be at least 500 calories a serving!

Try carrying around a water bottle to refill during the day. Keep a pitcher in the refrigerator so it’s cold and refreshing.

Make things fishier! Fish have omega-3s (healthy fats) and tons of vitamins to keep you healthy. Try the less fishy-tasting types if it's the flavor you don't like.

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.

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!

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