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