1. HOW TO MAKE HEALTHY CHOICES AT THE GROCERY STORE AND IN THE KITCHEN Healthy Eating for Families

2. Where Do I Start? 1 First, write down everything you eat and drink in a day so that you know where your starting point is. Learn your personal calorie limit for the day based on your age, weight, height, and activity level herehere Use choosemyplate.gov to look at meal plans and download recipes that have included nutritional information. Use the USDA’s supertracker here to make healthier food choices and look up the nutritional value of your meals.here

3. Why Do Calories Matter? 1,2 It’s important to keep track of your calories, but it’s even more important to eat good calories, and not empty calories. Empty calories are calories that come from solid fats, and added sugar. Look at the nutrition facts label on your food to choose foods with no trans fat, and little or no saturated fats.

4. What Does a Healthy Plate Look Like? 1,2

5. Daily Food Plan 1,2

6. Some Tips for Healthy Eating 3

7. At the Grocery Store 3 Shop on the perimeter of the store. This is usually where the healthier foods are. Read nutrition labels. Stay away from foods high in sodium, fats, and added sugars. Plan out your meals before going to the store so that you know exactly what ingredients you need and so you are less likely to buy unhealthy items. Limit buying “empty calories” that have no nutritional benefit such as sugary cookies, cakes, frozen meals, ice cream, hot dogs, and sodas.

8. In the Kitchen 3 Switch unhealthy snacks with healthy ones, such as fruits and vegetables. Use olive oil instead of vegetable and canola oil in your cooking. Focus on food you need like fruits and vegetables, whole grains, and lean proteins. Remember to read portion sizes on food labels and practice portion control. Make cooking a family event and fun for everyone.

9. Eating Healthy at Restaurants 4 Drink water or fat free milk instead of a sugary soda. Start the meal with a vegetable packed salad and ask for the salad dressing on the side. Order steamed or grilled entrées instead of fried. If you can, share with a friend, or get half of your meal to go! Add little or no butter to your food.

10. How do I Get My Kids to Eat Healthy? 1-3 Set a good example for them by eating a balanced diet and modeling healthy living. Include fruits in breakfast  Ex: blueberries in pancakes, strawberries or bananas in cereal. Cut up fruits and vegetables for snacks after school. Make a fruit smoothie. While grocery shopping, allow your children to pick out a new fruit or vegetable to try. Look for added fruit options in fast food restaurants. Drink 100% fruit juice without a lot of added sugar at meals.

11. References 1. Weight Management. United States Department of Agriculture Choose My Plate website. http://www.choosemyplate.gov/weight-management- calories/weight-management.html. Accessed April 12, 2015. http://www.choosemyplate.gov/weight-management- calories/weight-management.html 2. Super Tracker. United States Department of Agriculture Super Tracker. https://www.supertracker.usda.gov. Accessed April 12, 2015.https://www.supertracker.usda.gov 3. Healthy Eating Tips. United States Department of Agriculture Choose My Plate website. http://www.choosemyplate.gov/healthy-eating-tips.html. Accessed April 12, 2015. http://www.choosemyplate.gov/healthy-eating-tips.html 4. Tips for Eating Healthy when Eating Out. United States Department of Agriculture Choose My Plate Website. http://www.choosemyplate.gov/healthy-eating-tips/tips- for-eating-out.html. Accessed April 12, 2015. http://www.choosemyplate.gov/healthy-eating-tips/tips- for-eating-out.html