Eat Well, Live Well….It’s Just That Simple!

If changing eating habits were easy, everyone would be fit and healthy. One key to making lasting improvements is to make changes in stages. Start with something simple and stick to it for a week. After your family has mastered one change, add another.

Some Ideas to Get You Started

• Eat breakfast.

• Substitute water for one sugary drink each day.

• Eat one to two more fruits or vegetables each day.

• Plan a healthy snack for each day of the week. Click here for a quick video tip.

• Switch to a low-fat version of a favorite food.

• Plan three meals and two snacks every day.

• Plan a home-cooked meal, which usually has fewer calories, more reasonable portions and costs less than typical meals eaten at restaurants. 

Set the Example

Parents play a big role in guiding their children’s eating habits by the examples they set, the foods they make available in the home and the mealtime experiences they create for their families.

Offer healthy snacks such as fruit, low-fat cottage cheese or yogurt, frozen juice bars, applesauce, celery or apples and peanut butter, raw vegetables, graham crackers, fig bars or whole wheat crackers and low-fat cheese. Large portions mean too many calories. A snack for a typical adult may be a container of yogurt, but for a preschooler, two or three tablespoons of yogurt is about right.

Make Eating an Enjoyable Activity for the Whole Family

Family meals can be a time to monitor what children are eating and reconnect with each other. Involve children in food preparation and clean-up, and sit down with children when they eat. The idea is to build healthy lifelong eating habits.

Some healthy eating tips include the following:

• Eat plenty of fruit and vegetables – half your plate at each meal should be vegetables or fruit.

• Beware of sweetened drinks – sodas and sports drinks are high in calories. Keep in mind that too much juice can also quickly add calories to a child’s diet.

• Choose food sensibly when eating out.

More Healthy Food Tips When Eating Out

• Ask if you don’t know what is in a dish or the serving size.

• Eat the same portion size you would at home.

• Ask for sauces, gravy and dressings on the side – or avoid them altogether.

• Order foods that are not breaded or fried.

• Order fruit for dessert.

• Ask for substitutions: A vegetable instead of fries, or for the high-fat food to be left off the plate.

• Ask for low-calorie versions of food. Vinegar and oil or a squeeze of lemon is better than high-fat dressings or sauces.

Did You Know...?

Americans eat an average of 4.2 commercially prepared meals each week. Processed foods are likely to be higher in calories, fat, and salt and lower in fiber than meals prepared at home.

Creamy Low Fat Tuna Salad

Most recipes for tuna salad call for fat-filled mayonnaise, but this recipe uses fat free Greek yogurt instead. You get all the creaminess without added calories to set back your results.
Servings: 5 

Here's what you need...

• 2 (5oz) cans wild albacore tuna, packed in water
• 1 cup fat-free Greek yogurt
• 2 Tablespoons champagne mustard
• 1 teaspoon dried dill weed, plus more for garnish
• dash of freshly ground pepper
• 1 green apple, shredded
• 2 cups green cabbage, shredded
• 4 cups organic mixed greens

1. Drain the tuna and flake in a medium bowl. Add the yogurt, mustard, dill and pepper. Mix until creamy and well combined.
2. Add the shredded apple and cabbage. Mix well.
3. Arrange mixed greens on plates, then use an ice cream scooper to place the tuna mixture. Sprinkle with dill weed.

Nutritional Analysis: One serving equals: 140 calories, 1 fat, 210mg sodium, 13g carbohydrate, 2g fiber, and 20g protein. 

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