or more servingsof fruits and vegetables antioxidants!...• Whenyou get home, turn on your favorite...

ormoreservings offruitsandvegetables

• Vary yourvegetablesandfruits– eatingamixofcolorswillensurethatyouconsumeavarietyofhealthyantioxidants!

• Coupon clippingcanbeagreatwaytosavemoney– butdon’tlettheavailabilityofacouponderailyoufrommakinghealthychoices!Lookforfruitandvegetablespecialsofferedatyourlocalcommissary.

• Frozen producecancontainmorenutrientsthanout-of-seasonfreshproduce,oftenlacksthesaltfoundincannedfoods,doesn’tspoil,andcanbeaddedtoanythingfromomeletstosoupstocasseroles-stockup!

Makinggoodchoiceswhenyou’reatthecommissarycansetyourfamilyupforaweekofhealthyeating!Forsomepeople,creatingamenubeforegroceryshoppingisahelpfulwaytotryoutnewrecipes,incorporatemorefruitsandvegetablesinthediet,createamoreaccurateshoppinglist,andensurethatlessproducegoestowaste.

orfewerhoursofrecreationalscreentime++reviewguidelinesonparentingstrategiestoencouragequalityscreentime(AAP,2015)

• Turn offtelevisionsandputawaycellphonesduringmealsandenjoyspendingtimetogetherasafamily.

• Work withyourchildrentoidentifyavarietyofactivitiestheyenjoythatdonotinvolvescreens.Encouragetheseactivitiesduringleisuretimeandserveasarolemodel.

• Make televisions,videogames,andtheInternetlessconvenienttouseduringfreetimesothathealthierchoicesareeasiertomake.

Recreationalscreentimeisfreetimespentinfrontofscreens– liketelevisions,videogames,andtheInternet.Itispossibletogetenoughphysicalactivityandstillengageinanunhealthyamountofscreentime– soencourageyourfamilytofindotherfunwaystospendtheirfreetime!

ormorehoursofphysicalactivity • Whenyouonlyhaveafewitemsonyourshopping list,

considerwalkingorridingyourbiketothecommissary.

• Build afewextraminutesofphysicalactivityintoyourdaybychoosingafar-awayparkingspot.

• When yougethome,turnonyourfavoritemusicandhaveadancepartywhileyouputawayyourgroceries!

Movingyourbodyisagreatwaytoburncalories,improveyourmood,boostyourenergy,preventcancerandcardiovasculardiseases,andhelpyousleepbetteratnight– plus,it’seasytosneakafewminutesofphysicalactivityintoyourscheduleatthecommissary!

sweetenedbeverages

• Avoid buyingdrinkswiththefollowingingredients:sugar,honey,sweetener,syrup(e.g.,cornsyrup,brownricesyrup),and/oringredientsendingin“ose”(e.g.,glucose,dextrose).

• Consider purchasingsparklingwater,lemonstosliceandaddtostillwater,oraboxoffruityherbalteatodrinkhotoriced—they’realltasty,calorie-freealternativestoplainwater!

• Nonfat and1%milkand100%fruitandvegetablejuicescontainbeneficialnutrientsandalsocalories,sothinkofthemasfoodsthatcontributetowardsyourfamily’sdiet.

Itisimportanttodrinkfluidstostayhealthy,butsweetenedbeveragesaddextrasugarandcaloriestoyourfamily’sdiet.Thecommissaryistheperfectplacetocheckoutabeverage’singredientlistsoyoucanmakeinformedpurchases.

ContacttheClearinghouseforMilitaryFamilyReadinessat1-877-382-9185orwww.militaryfamilies.psu.edu forhelpidentifyingprogramsandresourcestargetingnutrition,physicalactivity,andscreentime!

ThismaterialisbaseduponworksupportedbytheNationalInstituteofFoodandAgriculture,U.S.DepartmentofAgriculture,andtheOfficeofFamilyPolicy,ChildrenandYouth,U.S.DepartmentofDefenseunderAwardNo.2010-48709-21867

developedincollaborationwithTheClearinghouseforMilitaryFamilyReadinessatPennStateUniversity.5210HealthyMilitaryChildrenisadaptedfromLet’sGo!www.letsgo.org