or moreservings of fruits and vegetables...start with creating or expanding an existing workplace...

ThismaterialisbaseduponworksupportedbytheNationalInstituteofFoodandAgriculture,U.S.DepartmentofAgriculture,andtheOfficeofFamilyPolicy,ChildrenandYouth,U.S.DepartmentofDefenseunderAwardNo.2010-48709-21867

developedincollaborationwithTheClearinghouseforMilitaryFamilyReadinessatPennStateUniversity.5210HealthyChildrenisadaptedfromLet’sGo!www.letsgo.org.

ormore servingsoffruitsandvegetables

• Trytofillhalfyourplatewithfruitsandvegetablesateachmeal– ifhealthyoptionsarenotavailableinyourworkplacecafeteriaorbreakroom,getinthehabitofpackingalunch!

• Joinwithco-workerstoimprovethefoodenvironment–startwithcreatingorexpandinganexistingworkplacewellnessplan,acquiringarefrigeratorandmicrowaveforthebreakroomtomakeiteasiertobringinhealthylunches,andimprovingvendingmachineandcafeteriaofferings.

• Lookintohostingafarmers’marketorcommunitygardenatyourworksiteorestablishingafarm-to-workpartnership.

Fruitsandvegetablesareimportantadditionstoahealthylifestyle!Theyprovidealotofnutrients,water,fiber,andphytochemicalsthatkeepyourbodyhealthyandhelppreventcancer,heartdisease,andotherdiseases.Plus,they’reatastywaytofillupwithoutaddingalotofcaloriestoyourdiet– sodigin!

orfewerhoursofrecreationalscreentime++reviewguidelinesonparentingstrategiestoencouragequalityscreentime(AAP,2015)

• Findlike-mindedco-workersandtakeawalkduringyourlunchbreakinsteadofsurfingtheweb.

• Doyouworkatadesk?Considersittingonayogaballinsteadofanofficechair,dolegliftsunderyourdeskasyoutype,andlearnwhethertreadmilldesksarefeasibleinyouroffice.

• Takeregularbreakstostretchandworkyourmuscles.

Recreationalscreentimeisfreetimespentinfrontofscreens– liketelevisions,videogames,andtheInternet.Itispossibletogetenoughphysicalactivityandstillengageinanunhealthyamountofscreentime– sofindotherfunactivitiestodoinyourfreetime,andtakeregularbreaksfromsittingatyourcomputeratwork!

ormorehoursofphysical activity • Walkorbiketowork.

• Considerschedulingwalkingmeetingsinplaceofseatedmeetingswhenthereareasmallnumberofattendees.

• Makestairwellsmoreappealing– theadditionofcolorfulpaint,carpeting,music,andartworkcanpromotestairuse.

Movingyourbodyisagreatwaytoburncalories,improveyourmood,boostyourenergy,preventcancerandcardiovasculardiseases,andhelpyousleepbetteratnight– plus,itcanbealotoffun!

sweetenedbeverages

• Makewaterthenormforquenchingthirstdrinkwaterwhenyouarethirsty,andencourageotherstodothesame.Takestepstomakefreedrinkingwateraccessibleatworkifitisn’talready!

• Nonfatand1%milkand100%fruitandvegetablejuicescontainbeneficialnutrientsaswellascalories,sothinkofthemasfoodsthatcancontributetowardsahealthydietratherthanbeveragestodrinkwhenthirsty.

• Considerlimitingyourconsumptionofartificially-sweetenedbeverageslikedietsodas.

Itisimportanttodrinkfluidstostayhealthy,butsweetenedbeveragesaddextrasugarandcaloriestothediet.Watchoutfordrinkswiththefollowingingredients:sugar,honey,sweetener,syrup(e.g.,cornsyrup,brownricesyrup),and/oringredientsendingin“ose”(e.g.,glucose,dextrose).

ContacttheClearinghouseforMilitaryFamilyReadinessat1-877-382-9185orwww.militaryfamilies.psu.eduforhelpidentifyingprogramstargetingnutrition,physicalactivity,andscreentime!