Research shows that if you eat together as a family, it helps children eat less junk food and more fruits and vegetables.
Replace white stuff with the brown stuff…brown rice, whole wheat bread (without corn syrup as an ingredient), whole wheat pasta.
Read the ingredient labels on food packages and choose foods with “whole” in the grain or flour name of the first 3 ingredients.
Add a green vegetable to dinner every night.
Snack right by eating an apple, banana, or strawberries at snack time
|Reading Food Label|
1. The Serving Size
The first place to start when you look at the Nutrition Facts label is the serving size and the number of servings in the package. They are usually written as cups or pieces.
The serving size tells you the number of calories that will be in the food. Pay attention to the serving size, especially how many servings there are in the food package. Then ask yourself, "How many servings am I consuming"?
2. Calories and Calories from Fat
Calories tell you how much energy you are going to get from this food. Too many calories can make you gain weight and not enough calories will make you lose weight
General Guide to Calories (Based on 2,000 Calorie Diet)
3. Limited Nutrients (Yellow)
The nutrients listed first are the ones we usually don’t need that much of but that we tend to overeat. Eating too much fat, saturated fat, trans fat, cholesterol, or sodium can cause diseases, like heart disease, some cancers, or high blood pressure.
4. Good Nutrients (Blue)
These are the nutrients that we need most! These nutrients are important for our bodies to be healthy and fight off certain diseases, so we should always make sure we have enough of them.
The small print at the bottom of the table shows how much of each nutrient you need throughout the entire day and how much of that nutrient is found in this food.