Healthy Children - December 2014

 10 tips:  Enjoy your food, but eat less


You can enjoy your meals while making small adjustments to the amounts of food on your plate. Healthy meals start with more vegetables and fruits and smaller portions of protein and grains. And don’t forget dairy – include fat-free or low-fat dairy products on your plate, or drink milk with your meal.

  1. Get to know the foods you eat
    Use the Super Tracker to find out what kinds of foods and how much to eat and to get timps and support for making better food choices.
  2. Take your time
    Be mindful to eat slowly, enjoy the taste and textures, and pay attention to how you feel. Use hunger and fullness cues to recognize when to eat and when you’ve had enough.
  3. Use a smaller plate
    Use a smaller plate at meals to help with portion control. That way you can finish your entire plate and feel satisfied without overeating.
  4. If you eat out, choose healthier options
    Check and compare nutrition information about the foods you are eating. Preparing food at home makes it easier to control what is in your meals.
  5. Satisfy your sweet tooth in a healthy way
    Indulge in a naturally sweet dessert dish-fruit! Serve a fresh fruit cocktail or a fruit parfait made with yogurt. For a hot dessert, bake apples and top with cinnamon.
  6. Choose to eat some foods more or less often
    Choose more vegetables, fruits, whole grains and fat-free or 1% milk and dairy products. Cut back on foods high in solid fats, added sugars, and salt.
  7. Find out what you need
    Get your personalized plan by using the Super Tracker to identify your food group targets. Compare the foods you eat to the foods you need to eat.
  8. Sip smarter
    Drink water or other calorie-free beverages, 100% juice, or fat-free milk when you are thirsty. Soda and other sweet drinks contain a lot of sugar and are high in calories.
  9. Compare foods
    Check out the Food-A-Pedia to look up and compare nutrition information for more than 8,000 foods.
  10. Make treats “treats,” not everyday foods
    Treats are great once in a while. Just don’t make treat foods an everyday choice. Limit sweet treats to special occasions.

Surprise Meringues
2 egg whites
1/8 teaspoon salt
1/8 teaspoon cream of tartar
1 teaspoon vanilla
3/4 cup sugar or 1/2 cup sugar and 1/3 cup Splenda Granular
6 oz. chocolate chips
1/4 cups chopped nuts (optional)

Beat egg whites, salt, cream of tartar, and vanilla until soft peaks form (about 3-4 minutes). Stir in chocolate chips and nuts. Drop by teaspoons onto cookie sheet lines with paper bags (to fit the cookie sheet). Bake 25 minutes at 350 degrees. Makes about 2 ½ dozen cookies.