CARE Tip: Pack for the Week
Pack food and beverages for the week ahead: Spend an hour getting organized on Sunday and save time and money all week long. Wash fruit, bag vegetables, slice cheese and fill water bottles for the week ahead. (http://www.buncombecounty.org/news_Detail.asp?newsID=2743)
CARE Tip: Make Plan-overs
Pack lunch while you cook dinner: You can cook once and eat twice by making “planned-overs” at dinnertime. Make an extra serving or two and pack them to-go as you clean up the evening meal. (http://www.buncombecounty.org/news_Detail.asp?newsID=2743)
CARE Tip: Make Food Fun
Make healthy foods fun: use large cookie cutters on sandwiches, put stickers on lunch bags, and get fun discounted napkins and bags at a party store. (http://www.bethlehem-wels.org/lunch_tips.pdf)
CARE Tip: Lemon Fresh at the Ready
Keep a small spray bottle of lemon juice and water in the fridge, and spray sliced apples to keep them from browning during the day. (http://www.bethlehem-wels.org/lunch_tips.pdf)
CARE Tip: Create a Snack Shelf
Create a “Snack Shelf” in your fridge and pantry, and stock it with healthy food options like sliced veggies and fruits so you’ll be more likely to snack healthy! (http://www.bethlehem-wels.org/lunch_tips.pdf)
CARE Tip: Are You Really Hungry?
When snacking, think about whether you’re actually hungry- it can be tempting to snack if you’re tired, bored, lonely, happy, or even if you just saw a food commercial. (http://www.eatsmartmovemorenc.com/MotivationalPosters/Texts/ES_Poster9.pdf)
CARE Tip: Are You Hungry, or Thirsty?
It’s easy to confuse the signals for hunger and thirst- stay well hydrated throughout the day, and try drinking a refreshing glass of water before snacking. (http://www.eatsmartmovemorenc.com/MotivationalPosters/Texts/ES_Poster9.pdf)
CARE Tip: Don't Multi-task
Pay attention to your snack- it’s easy to overeat if you eat while driving, working, reading, or watching TV. (http://www.eatsmartmovemorenc.com/MotivationalPosters/Texts/ES_Poster9.pdf)
CARE Tip: Go With High Protein
Many snack foods are low in protein, and high in sugar and fat. A high protein snack like meat, dairy, nuts, or soy will provide more nutrients and have longer staying power. (http://www.eatsmartmovemorenc.com/MotivationalPosters/Texts/ES_Poster9.pdf)
CARE Tip: Read the Label
Always check the nutrition facts on packaged foods- the results may surprise you! Packaged foods often contain several servings, and each serving can have more calories than you might expect. (http://www.chicagotribune.com/health/sns-health-check-nutrition-labels,0,4063732.story)
CARE Tip: Frozen Grape Treats
Frozen grapes make a quick, easy, sweet snack- great for hot summer days! (http://www.thedietsolutionprogram.com/blog/5-of-my-favorite-quick-and-healthy-snacks/)
CARE Tip: Smart Size!
Swap super size for smart size, or share a meal with a friend! Your body and your budget will thank you. (http://www.eatsmartmovemorenc.com/MotivationalPosters/Texts/ES_Poster10.pdf)
CARE Tip: Substitutes for Soda
Substitute milk or water for soft drinks. (http://www.eatsmartmovemorenc.com/MotivationalPosters/Texts/ES_Poster10.pdf)
CARE Tip: Get Moving!
Get moving! Take a walk, ride a bicycle, shoot some hoops- find an activity that you enjoy. Even 10 minutes of movement at a time can help you maintain a healthy weight and a healthy attitude too! (http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html)
CARE Tip: Choose Smaller
American portion sizes have increased dramatically over the past 4 decades, and are now much larger than federal serving size standards. Choose smaller portion sizes, and you’ll eat less! (http://www.cdc.gov/nccdphp/dnpa/nutrition/pdf/portion_size_research.pdf)
CARE Tip: 30 Minutes a Day
Find a way to exercise that you enjoy and try to get out and be active 30 minutes each day- you’ll soon see health benefits! (http://health.usnews.com/health-conditions/heart-health/information-on-fitness)
CARE Tip: It's Never Too Late
It’s never too late to get fit. Start small and slowly increase your exercise to prevent yourself from getting overwhelmed or injured. (http://health.usnews.com/health-conditions/heart-health/information-on-fitness)
CARE Tip: Use the Talk Test
While exercising, use the “talk test:” you should be breathing hard, but not so hard that you can’t carry on a conversation. (http://health.usnews.com/health-conditions/heart-health/information-on-fitness)
CARE Tip: Eat Together
Children who eat with their families tend to make healthier choices- have family dinners several times a week! (http://www.nutritionexplorations.org/parents/meal-planning.asp)
CARE Tip: Plan Meals
Plan meals ahead of time- it will help you make sure that your family eats a healthy and balanced meal. (http://www.nutritionexplorations.org/parents/meal-planning.asp)
CARE Tip: Aim for 5
Aim for five fruits and veggies each day- they can and should be a part of every meal and snack! (http://www.ymca.net/healthy-family-home/eat-healthy.html)
CARE Tip: Don't Push
Never push children to eat when they aren’t hungry, or to finish all the food on their plates; let them eat slowly and stop when they feel full. (http://health.usnews.com/health-news/family-health/childrens-health/articles/2011/06/09/health-tip-teach-your-child-healthy-eating-habits)
CARE Tip: Food is Not a Reward
Never use food as a reward or punishment. (http://health.usnews.com/health-news/family-health/childrens-health/articles/2011/06/09/health-tip-teach-your-child-healthy-eating-habits)
CARE Tip: Smaller Plates
Use smaller plates, bowls, and serving spoons- the correct portion will look bigger if it’s on a smaller plate, tricking you into thinking you’re eating more than you actually are. (http://weightloss.about.com/od/healthyeatingnews/a/icecreamstudy.htm)
CARE Tip: Use a Dish
Never eat directly from a snack container- it’s too easy to overeat. Instead, put a serving into a bowl. (http://weightloss.about.com/od/healthyeatingnews/a/icecreamstudy.htm)
CARE Tip: Set Aside
If you eat out, ask for half of your portion to be placed in a to-go container before you start eating. It will control your portion size, and give you a ready-made lunch for the next day! (http://weightloss.about.com/od/healthyeatingnews/a/icecreamstudy.htm)
CARE Tip: Avoid Pink Milk
Avoid breakfast cereals that change the color of the milk- they’re highly processed and full of additives. (http://www.huffingtonpost.com/michael-pollan/food-rules-a-completely-d_b_410173.html)
CARE Tip: Make it Yourself
Only eat junk foods like fried chicken or French fries if you make them yourself- you’ll eat them less often if you have to do all the work and cleanup! (http://www.huffingtonpost.com/michael-pollan/food-rules-a-completely-d_b_410173.html)
CARE Tip: Paint Your Plate
The most colorful foods are the ones with the most nutrients. Try yellow bananas, red tomatoes, green peppers, lettuce, and spinach, orange sweet potatoes and yams, purple grapes. See how many colors you can get on your plate! (http://www.andweightlosstips.com/tips-healthy-eating.html)
