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Try a different tip each week or come up with your own.
Identifying foods as "Go, Slow, or Whoa" is a simple way to recognize foods that are the healthier choices.
Check out the colorful U R What U Eat guide to these foods; it's an ideal tip sheet for children.
Click here for download >>
Click here for download >>
Check out this smart shopping list to get started.
Click here for download >>
Click here for download >>
Easy Summertime Recipes
Make-Your-Own Snack Mix
Making your own snack mix can be healthier and less expensive than buying it.
1 C toasted oat cereal
1/4 C unsalted dry roasted peanuts (or other unsalted nut)
1/4 C raisins
1/4 C dried cranberries
1. Combine all ingredients, and toss well.
2. Serve immediately, or store for later snacking.
Staying healthy and active starts with healthy habits. Clear Channel Communities™ has teamed up with the Ad Council and
We Can!® (Ways to Enhance Children's Activity & Nutrition), a national education program from the National Institutes of Health,
to help you and your children take small steps to maintain a healthy weight.
Check out the We Can! tips and resources below to help you and your family make healthy choices.
We Can!® (Ways to Enhance Children's Activity & Nutrition), a national education program from the National Institutes of Health,
to help you and your children take small steps to maintain a healthy weight.
Check out the We Can! tips and resources below to help you and your family make healthy choices.
Take Small Steps to Get Healthy
There are hundreds of small steps that can help you and your family to move more and eat better.Try a different tip each week or come up with your own.
Small steps that get your family to move more can help all of you maintain a healthy weight. Here are a few to help you get started and for many more visit www.nih.gov/wecan:
- Walk your children to school
- Take the stairs instead of the escalator or elevator
- Replace a Sunday drive with a Sunday walk
- Get off the bus a stop early, and walk
- Park farther from the store and walk
- Walk or bike up hills instead of around them
- Do yard work. Get your children to help rake, weed, or plant
- Clean the house. Ask your children to help with active chores
- Wash the car by hand
- Do sit-ups in front of the TV. Have a sit-up
competition with your kids - Pace the sidelines at kids' athletic games
- Use an exercise video if the weather is bad
- Dance to music... with your kids
- Swim with your kids
Choose a different small step tip each week for you and your family to try. Start with the list provided below and for more ideas, please visit www.nih.gov/wecan:
- Eat off smaller plates
- Provide fruits and vegetables for snacks
- Grill, steam, or bake instead of frying
- Use fat-free or low-fat sour cream, mayo,
sauces, dressings, & condiments - Top off unsweetened cereal with sliced apples or bananas
- Eat together as a family most days of the week
- Be sure that children have breakfast every day
- Eat before grocery shopping
- Make a grocery list before you shop
- Share an entree with someone
- Share dessert, or choose fruit instead
- Drink water before a meal
- Ask for salad dressing "on the side"
- Ask your sweetie to bring you fruit or flowers instead of chocolate
U R What You Eat
Food supplies the nutrients needed to fuel your body so you can perform your best.Identifying foods as "Go, Slow, or Whoa" is a simple way to recognize foods that are the healthier choices.
Check out the colorful U R What U Eat guide to these foods; it's an ideal tip sheet for children.
Click here for download >>
Get Moving as a Family
You can make family time, healthy time. Think of ways to have fun and be physically active at the same time. Encourage everyone in the family to take part and keep up the good work by posting this daily physical activity log on the refrigerator.Click here for download >>
Smarter Shopping
Bringing balanced nutrition home to your family is easier when you know what to shop for.Check out this smart shopping list to get started.
Click here for download >>
Walk the Walk
As parents and caregivers, you make a big difference in what your children and the children you care for think and do. You are role models for your family. When your children see you making healthy choices, there's a good chance that they will do the same. Here are a few ideas to help you get started and for many more visit www.nih.gov/wecan:- Research shows that children and teens really do listen to their parents, and follow their lead. It's likely if you eat well, move more, and spend less time in front of the TV or computer, so will your kids.
- Younger children love to try new things, including new foods and activities. Talk to them about making smarter choices when it comes to food and physical activity, and ask for their ideas. For example, have them pick a physical activity for the whole family. Have them come with you to the grocery store to pick out healthy foods they want to try. Let them choose a fun activity to do instead of watching TV. That way you can support each other.
- Unlike younger children, pre-teens and teens might not be open to you telling them what to do. So make sure to recognize the approach that works best with your child. For example, teens with an independent streak might respond better to questions about what they want to do, rather than being told what they should do. You could make some suggestions about physical activities. For better nutrition, you can let them know you bought some healthier snacks for them to try and tell them you trust them to make something themselves when they're hungry.
Fun Family Recipes
You can create a healthy meal that is both delicious and appealing to the whole family. Start by getting your family involved in slicing and dicing and learning how to put fat and calories on the kitchen chopping block. Check out some kid-friendly meals made delicious and healthy in this family cookbook.Click here for download >>
Easy Summertime Recipes
Make-Your-Own Snack Mix
Making your own snack mix can be healthier and less expensive than buying it.
1 C toasted oat cereal
1/4 C unsalted dry roasted peanuts (or other unsalted nut)
1/4 C raisins
1/4 C dried cranberries
1. Combine all ingredients, and toss well.
2. Serve immediately, or store for later snacking.
Grapesicles
Try this healthy snack on a hot summer day-frozen grapes will pop in your mouth!
48 green seedless grapes, rinsed
48 red seedless grapes, rinsed
16 6-inch wooden skewers
1. Thread six grapes, alternating grape colors, onto each wooden skewer.
2. Place skewers into the freezer for 30 minutes, or until frozen.
3. Serve immediately.
Try this healthy snack on a hot summer day-frozen grapes will pop in your mouth!
48 green seedless grapes, rinsed
48 red seedless grapes, rinsed
16 6-inch wooden skewers
1. Thread six grapes, alternating grape colors, onto each wooden skewer.
2. Place skewers into the freezer for 30 minutes, or until frozen.
3. Serve immediately.
CHEFS IN TRAINING: GETTING CHILDREN INVOLVED IN THE KITCHEN
There are different ways to engage children in the kitchen. All children can help with menu planning and grocery shopping. Younger children can assist with a variety of simple tasks, from setting the table to mixing ingredients. Older children can prepare simple snacks and dishes themselves. No matter what age your children are, working with them in the kitchen can motivate them to try new and healthier foods. Invite your child to:- Pick out at least one new fruit or vegetable to try, when shopping.
- Wash fruits and vegetables
- Measure dried pasta, beans, vegetables, etc.
- Add premeasured ingredients to recipes
- Stir ingredients
- Mash potatoes with a masher
- Stuff ingredients into a pita pocket
- Crumble cheese
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Cut the Sweets
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