​Tips for 2016

September 2016   |   Food Shopping Checklist and Nutrition Facts Label Reading
​
Food Shopping Checklist (Family)
  • Plan your meals before you go.
  • Make a list and bring it with you!  Shopping apps for smart phones may be helpful.
  • Don’t go hungry!  Research shows you tend to purchase higher-calorie foods when hungry.
  • Shop the perimeter. Most junk food is located in the center of the store at eye-level.
  • Buy mostly fresh, unprocessed foods.
  • Buy fruits and vegetables in season.  When not in season, frozen fruits and vegetables are good choices if there are no added sugar and salt, which you can find in the nutrition facts label.

Get the kids involved! (Elementary, Family)
  • Make the kids their own grocery list.  Use pictures and words to describe items they are to find.
  • Have them cross off grocery list items.
  • Read the next item on the grocery list.
  • Have them help choose produce.
  • Get interactive.  See examples below:
    1. Who can spot something here that would give you good energy for sports?
    2. Who can find three healthy things we like to eat at breakfast?
    3. Avoid foods with partially hydrogenated fats (trans-fat) by having your kids read the ingredient list.
Reference:
http://creativewithkids.com/13-ways-to-make-grocery-shopping-with-kids-less-torturous-or-maybe-even-fun/
http://www.thekitchn.com/5-tips-for-grocery-shopping-with-kids-tips-from-the-kitchn-219879
 
Reading Nutrition Facts Labels:
Nutrition Facts Label Infographic (Elementary, Secondary, and Family)
http://www.fda.gov/downloads/Food/IngredientsPackagingLabeling/LabelingNutrition/UCM410486.pdf
 
Nutrition Facts Label Video (Elementary, Secondary, and Family)
http://www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/ucm426680.htm#english
 
Nutrition Facts Label Word Search (Elementary, Secondary)
http://www.fda.gov/downloads/Food/IngredientsPackagingLabeling/LabelingNutrition/UCM410502.pdf
 
Nutrition Facts Label Quiz (Secondary)
http://hes.ucfsd.org/gclaypo/nutri/foodlabels/label01.html
 
Additional Resources:
Label Reading Parent Tips
http://www.fda.gov/downloads/Food/IngredientsPackagingLabeling/LabelingNutrition/UCM410523.pdf
 
Label Reading Family Activity
http://www.fda.gov/downloads/Food/IngredientsPackagingLabeling/LabelingNutrition/UCM410529.pdf
 
Stay tuned for next month’s issue.  
We’ll stride into summer with some coooool recipes!
 
Physical Activity tips for the entire family
Fitting in Fitness – With everything going on in life, how do we fit in fitness?  Here are some tips to include fitness into your daily routine.
  • Make physical activity the first thing you do in the morning.  Start moving as soon as you wake up!
  • Make plans around your physical activity (not physical activity around your plans).  Make physical activity a priority and the rest will take care of itself.
  • Involve the entire family in some kind of physical activity.  Studies show working out with others increases the likelihood of success!
  • Set goals for distance, frequency, and intensity.
April’s fitness plan:
  • Select one of the following workout levels.  Track your start time and end time. 
Novice – 35 Burpees
Beginner – 50 Burpees
Intermediate – 75 Burpees
Advance – 100 Burpees
  • Track the time it takes to do a set Burpees.  Set a goal and beat your initial time.
For more information on Burpees, google “How to do a proper Burpee.”
Not quite ready for Burpees?  Other activities such as hiking or taking a walk in the neighborhood with family is a good way to include physical activity into your day.
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