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Strategies to Increase Healthy Eating
• Try a new vegetable or healthy food each week.
• Encourage “three bite” rule (i.e. parents encourage child to try at least 3 bites of new foods or vegetables).
• Consider using “grade the vegetables” approach
• A = excellent, let's have this again
• C = OK, we'll try again
• F = No Way! (wait at least 3 months before trying again)
• Eat only at the kitchen or dining room table instead of nibbling while doing other things.
• Teach children that all foods are OK. Some, such as vegetables, are “grow tall” foods and others, like candy, are not.
• Drink a glass of water before and after each meal.
• Plan your meals and snacks ahead of time. Unplanned eating is often high-calorie eating.
• Start your meal with a salad or vegetables.
• Allow yourself only one serving. Try portioning out your food before bringing it to the table.
• Use a smaller dinner plate than usual to make the portion look larger.
• Eat slowly so you'll feel full. Try putting your fork down between bites if that helps you slow down. Sip rather than gulp your beverage.
• Choose foods that you'll have to work at eating. For example: it takes longer to eat an orange than to drink a glass of orange juice.
• Be wise about dessert. Fresh fruit will fill you up and satisfy a sweet tooth.
• Choose healthy snacks such as fresh fruit, low-fat popcorn, or pretzels.
Strategies to Increase Physical Activity
• Encourage “30 minute” rule for inactivity – i.e. don't allow kids to sit for more than 30 minutes without moving.
• Encourage kids and adults to be active after prolonged periods of inactivity – i.e. encourage them to be active for 30 minutes after school (or work) before sitting to begin homework.
• Walk while talking on your cell phone.
• Encourage “weekend rule” – i.e. encourage some type of physical activity for at least 30 minutes of each day of the weekend.
• Increase daily activity levels (park further from door, if 2 flights or less, take the stairs).
• Keep physical activity fun!
• Remember to fit physical activity/play into your schedule every day.
