5 fresh fruits and vegetables to keep you healthy and well

Follow these tips to prepare fruits and vegetables safely:

• When selecting fresh produce, look for signs of bruising or rotting.
• Wash and dry all produce, even if you don’t plan on eating the peel or skin.
• Keep fruits and vegetables separate from raw meat, such as poultry and seafood.

2 hours or less of screen time to help you stay alert and keep you charged

Here are some other activities to try at home:

• Draw, paint or color
• Read a book
• Play a sport
• Write a story
• Play with friends, siblings, family members or pets
• Swim

1 hour of activity to build strong bones and muscles, a healthy heart and a healthy lifestyle

Keep in mind:

• Children need 60 minutes of moderate to vigorous physical activity daily.
  • Examples of physical activity are playing sports, games and family activities.
  • Raise the heart rate with regular bursts of movement, such as running, jumping, dancing or playing outside.
• Stretch after exercising; hold each stretch for 30 seconds.
• Drink water before, during and after physical activity.

Physical activity can be done throughout the day. Here are some ways you can add activity to your routine:

• When watching TV, run in place, do jumping jacks or join in as you watch a fun video of others being active.
• Go for a walk after dinner.
• Play with a pet.
• Do household chores.
• Ride a bike or scooter, or go skating — always be safe and wear a helmet!

0 sugary drinks

Your body needs lots of fluids to stay healthy, but sweetened drinks contain added sugar your body doesn’t need. Sugar-sweetened beverages are the leading source of added sugar in the American diet. This can lead to significant health problems later on, such as weight gain, obesity, Type 2 diabetes, heart disease and cavities.

Rethink Your Drink to reduce the amount of sugar you and your family consume!

Teach kids to be smart about their beverage choices and limit sugary drinks. These are the most commonly consumed sugary drinks:

• Soda
• Fruit drinks
• Sports drinks
• Energy drinks
• Sweetened waters
• Tea and coffee

Try these tricks to reduce sugar and still enjoy a tasty beverage!

• Flavor changer – Add berries or slices of lime, lemon or your favorite fruit.
• Fizzy fix – Add a splash of 100% juice to plain sparkling water for a refreshing, low-calorie drink.
• Break the habit – Keep bottles of water stocked in the fridge instead of sugary drinks.
• Want more than water? Drink milk, fortified milk alternatives or 100% fruit or vegetable juice. These have important vitamins and minerals that our bodies need for good health. Milk or fortified beverages are important for strong bones and healthy teeth.
• On a coffee run? Don’t add sugary syrups or whipped cream to your drink. Instead, flavor with milk or a milk alternative, ask if they have sugar-free syrup, or try black coffee.
• At the store? Read the nutrition facts label to choose drinks that are low in calories and added sugars.
• When you’re not at home – Carry a reusable water bottle with you and refill it throughout the day.

What are some ways you will Rethink Your Drink?

Playlist: Healthy at Home