Check off the tips that will work best for you and your family:

  • cerealEat breakfast every day and do not skip meals. Skipping meals may lead to extreme hunger, over-eating, and poor food choices.
  • Include at least 1 fruit or vegetable at every snack and meal.
  • Drink nonfat or 1% milk with meals and water with snacks. Avoid sugar-sweetened drinks including fruit juices, fruit punch, sports drinks, energy drinks, and sodas.
  • Choose one place in the house for eating, such as the kitchen table.
  • popcornNever eat straight from the bag or box! Serve a small helping in a small bowl or plate to help reduce portion sizes, especially for snack foods.
  • Reduce fast food and restaurant meals.
  • Do not keep problem foods around the house (a problem food is one that you are likely to eat too much of or too often if it is available).
  • Keep healthy snacks readily available so that you can grab and go.
  • lunchbagPlan ahead for meals and snacks. Cook large meals on the weekends and keep leftovers in the refrigerator or freezer to use for quick meals during the week.
  • At restaurants, share your meal or take half home. Restaurant portions are usually much too big, especially for kids!

Plate Model for Meal Planning

healthy plate


one serving of milk

1 serving unsweetened milk

one serving of milk

1 serving fruit

Check List for Your Meal:

  • 1 serving starch(½ cup)
  • 1 serving lean protein(2-3 oz.)
  • Non-starchy vegetables
  • 8 ounces nonfat or 1% milkor milk substitute
  • 1 serving fruit (the size of a tennis ball or 4 oz.)