on Choose My Plate there is a nutrition education series called 10 tips. It is a whole bunch of posters that you can print out in black and white or color / english or spanish and it has ways to change your health in just 10 steps. There are over 30 posters with 10 tips on them each. I have picked a few of my favorite to put on our fridge and use a little bit more.
Here are MY favorite 10 Tips from the whole nutrition education series.
My Plate Snack Tips for Parents - My favorite tip is : save time by slicing veggies
Store sliced vegetables in the refrigerator and serve
with dips like hummus or low-fat dressing. Top half a
whole-wheat English muffin with spaghetti sauce, chopped
vegetables, and low-fat shredded mozzarella and melt in
the microwave.
Add More Veggies to Your Day - I like tip #6: make your garden salad glow with color
Brighten your salad by using colorful
vegetables such as black beans,
sliced red bell peppers, shredded
radishes, chopped red cabbage, or
watercress. Your salad will not only
look good but taste good, too.
Build a Healthy Meal - is also tip #6: take your time
Savor your food. Eat slowly, enjoy the taste and textures,
and pay attention to how you feel. Be mindful. Eating
very quickly may cause you to eat too much.
Smart Shopping - stick to your list
Plan out your meals ahead of time and make a
grocery list. You will save money by buying only what
you need. Don’t shop when you’re hungry. Shopping after
eating will make it easier to pass on the tempting snack
foods. You’ll have more of your food budget for vegetables
and fruits.
Eating Better on a Budget - my favorite is the first tip : plan, plan, plan!
Before you head to the grocery store, plan your meals
for the week. Include meals like stews, casseroles, or
stir-fries, which “stretch” expensive items into more portions.
Check to see what foods you already have and make a list
for what you need to buy.
Make Celebrations Fun, Healthy and Active - make moving part of every event
Being physically active makes everyone feel good.
Dancing, moving, playing active games, wiggling,
and giggling add fun to any gathering.
Mini-Fridge Makeover - hummus
Hummus can be paired with almost anything! Enjoy
dipping red pepper slices, carrots, or other raw veggies
into this delicious dip. Spread hummus onto a whole-wheat pita
with tomatoes and cucumbers for an easy, nutritious lunch.
Enjoy Your Food - sip smarter
Drink water or other calorie-free
beverages, 100% juice, or fat-free
milk when you are thirsty. Soda and other
sweet drinks contain a lot of sugar and
are high in calories.
My Plate Snack Tip for Parents : nibble on lean protein
Choose lean protein foods such as low-sodium deli
meats, unsalted nuts, or eggs. Wrap sliced, lowsodium deli turkey or ham around an apple wedge. Store
unsalted nuts in the pantry or peeled, hard-cooked (boiled)
eggs in the refrigerator for kids to enjoy any time.
Choose My Plate - foods to eat more often
Eat more vegetables, fruits, whole grains, and fat-free
or 1% milk and dairy products. These foods have the
nutrients you need for health—including potassium, calcium,
vitamin D, and fiber. Make them the
basis for meals and snacks.
These are some of my favorite changes that I have learned and my family has made. Read through the posters and perhaps pick a few of your favorite for your family to try. Maybe print out a poster each week and try to make better choices with the tips that are suggested. All big changes start with knowledge and these are some easy little bits of knowledge that are shared in an awesome way. 10 Tips!!
