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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.