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Eat Healthy! Family Challenge (June 8-21, 2015) 

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Eat 5 or more fruits and vegetables each day!

Fruits and vegetables should be a main component of every meal. They are low in calories and provide a number of vitamins that you need in your diet. By making half of your plate fruits and vegetables at every meal, you will reduce your risk for chronic diseases and may even protect yourself against certain types of cancer.

It is important to choose a variety of fruits to vegetables to ensure your family is getting the most out of their nutrients. We often hear it is important to “eat a rainbow”. This week your family will be learning about the importance of eating healthy by adding more fruit and veggies to your diet and being encouraged to try something new!

Follow these tips to add more fruit and vegetables to your diet:

  • Keep a bowl of fruit on your dining room or kitchen table.
  • Top your yogurt or cereal in the morning with fruit such as blueberries, strawberries, or raisins.
  • Pack baby carrots, grapes, or strawberries for lunch instead of potato chips.
  • Top your salads with fruits or vegetables (or both) for an easy side dish at lunch or dinner.
  • Add extra chopped vegetables to pasta sauce, lasagna, pizza, soups, macaroni and cheese, or stews.
  • When cooking vegetables for dinner, save and refrigerate some leftovers, and use within 2–3 days for an easy side dish another night.
  • Take bananas, apples, or oranges for a quick and healthy snack at any time of the day.
  • Have a fruit salad, baked apple, or a frozen juice bar (100% juice) for dessert.
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Healthy Okaloosa Family Challenge: Eat Healthy! June 8-21, 2015 MaterialsEat Healthy! Activity SheetEat Healthy! Activity SheetA list of Healthy Okaloosa Family Challenge activities that encourage families to eat a well balanced diet everyday!//programs-and-services/wellness-programs/healthy-okaloosa-5210/_documents/weekly-requirements-5.pdfsite://46_CHD_Okaloosa/programs-and-services/wellness-programs/healthy-okaloosa-5210/_documents/weekly-requirements-5.pdf46_CHD_Okaloosaweekly-requirements-5.pdfEat Healthy-5- June8-21 (PDF 187kb)http://USDA's MyPlateUSDA's MyPlateThis site contains information regarding USDA’s MyPlate and information about all of the food groups.//http://www.choosemyplate.gov/USDA Dietary Guidelines for Americans, 2010 USDA Dietary Guidelines for Americans, 2010 This document contains evidence-based information and nutrition recommendations.//http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/PolicyDoc/PolicyDoc.pdfFruits and Veggies More MattersFruits and Veggies More MattersThis site provides general information about fruits and vegetables, including cooking and shopping tips, and how to get your kids involved.//http://www.fruitsandveggiesmorematters.org/Okaloosa County Library LocationsOkaloosa County Library LocationsThis document provides a list of the libraries that are hosting activities listed on the Eat Healthy! Activity Sheet//programs-and-services/wellness-programs/healthy-okaloosa-5210/_documents/Okaloosa County Library Addresses.pdfsite://46_CHD_Okaloosa/programs-and-services/wellness-programs/healthy-okaloosa-5210/_documents/Okaloosa County Library Addresses.pdf46_CHD_OkaloosaOkaloosa County Library Addresses.pdfOkaloosa County Public Library Locationshttp://June Grocery Store ToursJune Grocery Store ToursGrocery store tour dates and locations for the Eat Healthy! activity sheet. //programs-and-services/wellness-programs/healthy-okaloosa-5210/_documents/Cooking Matters Flyer June 2015.pdfsite://46_CHD_Okaloosa/programs-and-services/wellness-programs/healthy-okaloosa-5210/_documents/Cooking Matters Flyer June 2015.pdf46_CHD_OkaloosaCooking Matters Flyer June 2015.pdfCooking Matters June Tourshttp://///http:////http:////http://Yes3/http:///http://
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Eat 5 or more fruits and vegetables each day!

Fruits and vegetables should be a main component of every meal. They are low in calories and provide a number of vitamins that you need in your diet. By making half of your plate fruits and vegetables at every meal, you will reduce your risk for chronic diseases and may even protect yourself against certain types of cancer.

It is important to choose a variety of fruits to vegetables to ensure your family is getting the most out of their nutrients. We often hear it is important to “eat a rainbow”. This week your family will be learning about the importance of eating healthy by adding more fruit and veggies to your diet and being encouraged to try something new!

Follow these tips to add more fruit and vegetables to your diet:

  • Keep a bowl of fruit on your dining room or kitchen table.
  • Top your yogurt or cereal in the morning with fruit such as blueberries, strawberries, or raisins.
  • Pack baby carrots, grapes, or strawberries for lunch instead of potato chips.
  • Top your salads with fruits or vegetables (or both) for an easy side dish at lunch or dinner.
  • Add extra chopped vegetables to pasta sauce, lasagna, pizza, soups, macaroni and cheese, or stews.
  • When cooking vegetables for dinner, save and refrigerate some leftovers, and use within 2–3 days for an easy side dish another night.
  • Take bananas, apples, or oranges for a quick and healthy snack at any time of the day.
  • Have a fruit salad, baked apple, or a frozen juice bar (100% juice) for dessert.