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