Eating better (for children and families)

• Start the day with a healthy breakfast. It refuels the body and provides energy for the day.
• Let kids help plan and prepare 1 meal each week.
• Eat together as a family as often as possible.
• Take time eating, and chew slowly. It takes 20 minutes for the brain to tell the body that you are full.
• Eat more vegetables and fresh fruits. Aim for a total of 2 cups of fruit and 2 1/2 cups of vegetables each day.
• Eat more whole grains. Examples include oats, brown rice, rye, and whole-wheat pasta. Try to eat at least 3 ounces of whole grains each day.
• Drink plenty of fluids. Choose water, low-fat or nonfat milk, and low-calorie beverages.
• Serve a variety of foods in small portions.

Being more active (for children and families)

• Move more. Try to get between 30 and 60 minutes of physical activity each day. Short sessions of movement throughout the day add up.
• Include physical activity in your daily routine. Walk as a family before or after meals.
• Make playtime with your family fun. Be active by shooting hoops or playing tag.
• Be active in the home. For example, you can dust, vacuum, garden, or walk the dog. These activities are good ways to burn calories.
• Include activities, such as hiking or biking, when you go on vacation.
• Know your daily calorie needs. Balance calories you consume with calories you burn.
• Limit TV, computer, and video game time to less than 2 hours per day. Encourage physical activity instead.