20 | Healthy Living
good timing cook healthy food such as chicken teriyaki, paella and
When children come home Include children in the enchiladas. As they reach their
6 from school, they’re usually 8 cooking process, so they teens, it’s important for children to
hungry. Offer them some fruit become more interested in eating eat more energy-rich, slow-release
or chopped up vegetables with the dish that they helped prepare. carbohydrates, such as brown pasta
hummus. If they like junk food Children don’t have to just eat and whole-grain bread. Girls who
such as pizza for an after-school chicken nuggets, fi sh sticks and are menstruating should also be
snack, make it yourself with sliced fries. Introduce as wide a variety of consuming more iron.
English muffi ns topped with cooked food as possible. Try different foods,
tomatoes. Make your own chicken limit tv watching and
nuggets with fresh, organic chicken. computer time
9 These activities keep your
encourage them to drink children from being outside,
plenty of water and milk socializing and running around.
7 From toddlers to teenagers, Enforce a two-hour sitting limit for
children need calcium for growth. everyone in the family to ensure you
Choose low-fat or skim milk and all get active time on your feet.
give them three or four servings a
day. Remember that non-fat or low- start young
fat yogurt and cheese are other great Once your baby is
sources of calcium. Empty-calorie fruit 1 10 eating solid foods, try
drinks and soda should be limited. If making your own fresh baby food
your child doesn’t like water, add a from the healthy foods that the rest
splash of cranberry or orange juice. of the family is eating.
snacks they’ll love
Bits of fruit and nuts Bananas cooked Apple slices with Dried fruit mixes Carrot and celery
stirred into non-fat lightly in apple juice all-natural peanut sticks with all-
yogurt butter natural peanut butter
Raw broccoli and 1% fat or fat-free Water-packed tuna Cereals or granola Fat-free frozen
caulifl ower with a cottage cheese or mixed with fat-free bars that are low in yogurt
low-fat dip or salsa ricotta cheese on mayonnaise on top sugar and fat, and
graham crackers of celery sticks or high in fi ber and
whole-grain crackers protein
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