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Community Outreach :: Healthy Eating
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Ages 0 - 2 Years Old

arrow Download Healthy Eating Tip Sheet for 0-2 Year Olds: English | Spanish 

Breast Milk Is Best

  • It is nature’s perfect “first” food, supplying all of the important nutrients your baby needs during the first year of life. Let your baby decide when to eat and how much. 

Smart Choices

  • If breastfeeding is not possible, iron-fortified infant formula is the only acceptable alternative.
  • Wait until your baby is 4 to 6 months old before introducing solid food.
  • You may switch to cow’s milk after your baby’s first birthday.
  • After that first birthday, it’s time to lose the bottle and transition your baby to using a cup. 

Healthy Activities

  • Programs such as Mommy & Me and Gymboree are fun for your baby — and for you!
  • Set aside time for your toddler to run around and play every day.  

Planning For Success

  • As your child becomes more independent, he will probably want to feed himself. Go ahead and let him explore his food. Be patient with spills or messes, and keep a sense of humor handy at all times.

Ages 3 - 5 Years

arrow Download Healthy Eating Tip Sheet for 3-5 Year Olds: English | Spanish 

Limit the Juice!

  • Although it sounds healthy, fruit juice is mostly sugar and packs a lot of empty calories. Limit your child’s intake to only 4 ounces of juice per day. And remember, never put a child down for a nap or bedtime with a bottle of juice. 

Smart Choices

  • Make it a family affair — switch the entire family to low-fat milk.
  • Let your child decide how much to eat. One portion equals the size of the palm of your child’s hand.
  • Disband the clean your plate club! Serve smaller portions and let your child ask for more.
  • Offer choices. You decide what to serve at mealtime. Let your children decide what to have for snacks — from among the healthy snacks you have purchased for them, of course. 

Healthy Activities

  • Enroll your child in organized sports or classes, such as ballet, soccer or martial arts.
  • Do active things together as a family — walk, bike ride, play in the park or swim. 

Planning For Success

  • Provide healthychoices at mealtimes, then let your child decide what to eat and how much of it.
  • Keep mealtimes pleasant and peaceful!
  • When making changes, keep them simple and incorporate them into your daily routine.

Ages 6 - 10 years

arrow Download Healthy Eating Tip Sheet for 6-10 Year Olds: English | Spanish 

Choose Fiber-Rich Cereals
Fiber is important for growing young bodies. Check the nutrition panel located on the side of the box to make sure the cereal you’ve selected has at least 2 g of fiber per serving. 
    

Smart Choices

  • Use the “one-bite” rule when encouraging your child to try healthy new foods.
  • Keep the healthy foods your child likes within easy reach.
  • Provide breakfast everyday, even if you are on the run.
  • Mealtime is family time, so keep it pleasant with conversation and sharing. Avoid using this time for scolding.  

Healthy Activities

  • Check out inexpensive programs provided by your local YMCA, and Boys and Girls Clubs.
  • Balance every hour of screen time with one hour of active play!

Planning For Success

  • Start small and build on success. Pick one small change your family can make together, like eliminating soda. After mastering that, make another small change, like watching portion size.
  • Set a good example by not constantly dieting or showing too much concern about your own weight. Instead, focus on the health benefits of eating well and being physically active

Ages 10+ years

arrow Download Healthy Eating Tip Sheet for 10 Years and Up: English | Spanish 

Break-The-Fast!

  • Insist on breakfast every morning, no matter how busy your kids are. Good choices include cereal, non-fat milk, yogurt, fruit or toast.

Smart Choices

  • Check with your child’s school to make sure healthy choices are provided for snacks and lunch. If not, pack your own nutritious snacks and lunches for your adolescent.
  • Provide a variety of healthy foods for snack time.
  • When you must eat out, think of “fast-food fuel.” Choose from the healthier side of the menu, such as pizza topped with vegetables, salads or grilled chicken selections.
  • Only serve soda during special occasions, and choose varieties without sugar or caffeine. 

Healthy Activities

  • Being a parent doesn’t mean you have to stop participating in the activities you love! Set a good example and stay active!
  • Be physically active 60 minutes a day.
  • Select television programs that build interest in other activities. 

Planning For Success

  • Encourage a healthy body image and accept your children for who they are.
  • If you’re trying to help your child lose weight, focus less on dieting and more on educating yourself on preparing delicious healthy meals.
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