Looking Ahead: Monthly Healthy Tips



June - Enjoy eating out and be smart about what you order.
Itís summer time and you love eating out. Here are some ways to enjoy your favorite foods and still be conscious about what youíre eating: Pick regular sizes since value sizing is way more food than you likely need. Pass on fries or onion rings- pick a salad or baked potato instead. Order water, 100% juice or low-fat/skim milk.

July - Know what you eat!
Keeping a food journal is a great way to monitor what youíre putting in your body. Sometimes we snack without noticing weíre doing it. By writing down everything you eat for a week or two you can look over your diary and find areas where you can improve your diet. Make sure youíre getting 5-6 servings of fruits and veggies and 2-3 servings of non-fat or low-fat dairy food everyday.

August - Back to school is just around the corner, what better time to start getting a healthy breakfast?
Did you know children who eat breakfast are more likely to have better concentration, problem-solving skills and hand-eye coordination? Go fruity in the morning by grabbing an apple, orange or your favorite fruit. The natural sugars will really help get you going! In a hurry? Keep whole-grain items ready to go. Whole grain waffles, bagels or toast are ready in a flash.

September - Itís back to school month so pack a healthy lunchbox!
When deciding what to put in your lunch box, it's a good idea to include foods from different groups. Focusing on variety not only makes lunches more interesting, but also helps you enjoy a balanced lunch that will provide the energy and nutrients they need to grow, play, learn and stay healthy.
The basics for a healthy lunch box: Try to include:
1. One serving of vegetables or salad and one serving of fruit (fresh, canned in lite syrup or dried can all count).
2. One serving of a low-fat or fat-free milk or dairy item such as a low-fat cheese stick, a yogurt cup, or some cottage cheese.
3. One serving of meat, chicken, fish, eggs, peanut butter, beans or another protein source.
4. A healthy drink such as water or 100% juice.

October - Catch some ZZZís
Getting plenty of sleep is a super important part of staying healthy. During sleep is when your body rests, rebuilds itself and grows. Getting 8 or more hours of sleep every night will help you feel better all day.

November - Happy Turkey Day! Give thanks with these healthy tips:
Turkey is a great source of lean protein and is healthiest if you skip the skin and go for the white meat. If you prefer the dark meat, mix and match in order to get a little extra flavor without adding too much fat. Veg out with fall veggies such as squash and green beans which are great side dishes that can add color and variety to the meal without adding too many extra calories.

December - Holiday season is in full swing
Think about WHAT youíre eating and HOW MUCH youíre going to have- itís okay to enjoy all your favorite holiday foods, just have small serving sizes of those higher calorie foods like casseroles and deserts. Wait a second before getting seconds- it takes your brain 20 minutes to realize your stomach is full so try waiting a while before getting second helpings.

January - Stay active in the winter!
Explore a variety of indoor activities so you donít get burned out. Try basketball, gymnastics, karate or visit your local rec center for other ideas! Dance your heart out- blast some music and bust a move. Dancing is a great way to burn off some mid-winter energy.

February - Get up, get out and get moving
Getting enough physical activity is really important to keeping you body strong. Flip off the TV and get up and get moviní! Pick what TV shows are really important to you and plan accordingly. Donít keep watching just because youíre waiting for your next show to come on- get up and move! Try to limit yourself to 2 hours of screen time everyday day (including TV, computer and video games). March - Being healthy is a family affair!
Set some health goals for the whole family and make a plan! Being physically active together is a great way to have fun and spend time together. Make a goal to go for a 30 minute walk together or shoot hoops for 15 minutes- anything that getís you active that you can do together. Sitting down for family meals is a great time to catch up with the whole family, make it a priority to sit down together at least 3 times a week.

April - Get involved in the kitchen!
Being involved with the cooking and grocery shopping is a great way to get a say in what you eat! Think of creative ways to bring fruits and vegetables into your meals like cutting up fruit over cereal or adding broccoli into macínícheese.

May - Try something new!
Summer is a great time try new fruits and veggies. Take the alphabet challenge, try to eat a fruit or veggie everyday that starts with a new letter of the alphabet (apple, banana, carrot, date, etc). Trying frozen fruits and veggies is a great alternative if you canít get to the store often enough to keep fresh produce at home.