Start simple.

1

Make mealtime interesting.

  • Try new foods. Kids need many chances to taste a new food to get used to it.
  • Eat fruits and vegetables of different colors — red, green, yellow, orange, and blue.
  • Try new recipes that use many fruits and veggies.
  • Encourage kids to help make meals by giving them the fun, easy, and safe tasks.
  • Turn off the TV during meals. Talk about your day, the food, or simply enjoy some quiet time with family.
2

Drink water and low fat milk with meals.

You’ll see bigger changes in your health if you also make healthy drink choices. Reduce the number of calories you drink with these tips:

  • Choose water, low-fat milk, fruit-infused water, or diet drinks instead of soda or other sugary drinks.
  • Stock the fridge with healthy drinks instead of soda or sports drinks.
  • When ordering meals, choose the small drink instead of the large.
3

Be active together!

Families can work on their health together by following these helpful tips:

  • Find fun and easy ways for the kids to get at least 1 hour of physical activity each day. Try a family-friendly sport or game that gets the whole body moving.
  • Go for a walk after dinner with the whole family.
  • Limit screen time for everyone – phones included.
  • Turn commercial breaks into activity breaks; try jumping jacks or run in place. You can also check out Go Noodle for some fun ideas.
4

Have a healthy pregnancy.

A healthy pregnancy helps create a healthy lifetime for your baby. Weight gain during pregnancy is normal and necessary, but too much puts you and your baby at risk for delivery complications and obesity.

Check out these weight gain guidelines from the CDC. As always, talk to your doctor to learn about the many ways you can have a healthy pregnancy.