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Nutrition


Offer a varierty of foods to kids and adults alike


will help promote more discussion, and family members can focus on each other, instead of what’s on the screen.


* Go around the table so each person can talk about the day’s events or a topic


of interest.


* Try not to make mealtime about disci- pline. Save it for after the meal. Keep the


family meal a positive experience when possible.


Make Healthy Food Choices It’s important to offer a variety of foods to children and adults alike.


* Encourage appropriate portion sizes for proteins, grains, fruits and vegetables.


Make half your plate fruits/vegetables. Half your grains should be whole grains: pasta, rice, bread, etc.


* Offer one percent or skim milk. It may be helpful to gradually change to the


lower percentages, if you are starting with whole milk. The taste is different as you decrease the fat content, and it gives kids a chance to get used to the change. Yogurt and cheese can also be low in fat.


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* Eat a variety of proteins: chicken, fi sh, and lean meats.


* Choose cereals with low sugar/carbo- hydrate content.


* Don’t include sugary drinks or soda. Water, seltzer and 100 percent juice are


preferable. You can dilute juice using water, too.


* Foods that are high in solid fats — such as cakes, cookies, ice cream, pizza or hot


dogs — should be occasional choices, not everyday foods.


* Bake and broil instead of frying. Use oil low in saturated fats.


* Eating healthfully will help prevent you and your kids from becoming overweight


or obese.


How Much of a Good Thing? The United States Department of Agricul- ture’s What’s on My Plate recommends the following amounts of each food group (vegetables, fruits, grains, dairy, proteins) per day:


* Vegetables: 2½ cups. A cup can be 1 cup raw or cooked vegetables or veg-


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