5 

Provide healthy meals, snacks, and beverages

• Five a day! 
• Have fruits and veggies handy and ready to eat. 
• Use whole-grain cereals, breads, and crackers. 
• Provide lean protein such as turkey, chicken, fish, and eggs as a staple at every meal. 
• Have plenty of water and low-fat dairy.

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2 

Reduce time in front of the TV or computer 

• Two hours max! 
• Remove TVs from bedrooms. 
• Encourage active play. 
• Visit the library and read a book. 
• Make a healthy meal together.

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 1

Increase physical activity

• One hour every day! 
• Encourage your child to walk or bike to school. 
• Take a walk with the family after dinner. 
• Take commercial breaks and get up and move! Make it fun. See who can do the most jumping jacks. Whoever wins gets a prize! 
• Your child can join a team and play sports outside, or enroll in a children's
yoga or dance class. Bringing a friend along will make for more fun!