Tips for Families
Dear Parents and Guardians,
Your child participated in a series of nutrition classes taught by Oregon
State University Extension Service. Like you, we want children to learn
healthy eating and activity habits that will last a lifetime. You play a
very important role in teaching these habits. Below are a few ideas to
discuss with your child about what they learned.
1 Start Smart
6 Think Your Drink
However you start your day
Your body needs water not sugar.
make sure it includes breakfast. It
Drink water instead of sugary drinks
doesn’t have to be boring—try soup, and choose 100% fruit juices.
leftovers or smoothies.
7 Try New Tastes
2 Grab Grains
Choose whole-grain foods, such as
a oatmeal, brown rice, whole wheat
bread and low-fat popcorn.
3 Eat a Rainbow
Add color to your meals and
snacks—dark green and orange
such as broccoli, carrots, sweet
potatoes. Eat fruit for a snack or
with meals. It ’ s all good—fresh,
frozen, dried or canned.
Don’t get stuck in a rut. Try new foods
and recipes. Get ideas on our
website: www.foodhero.org
8 Eat Together
Find what works for your family—it
might be dinner or breakfast together,
it might be one meal a week or five.
Get kids involved in choosing and
making the meals.
9 Do More, Watch Less
Serve low fat and fat-free milk
products several times a day. Try
a yogurt parfait with fruit.
Too much screen time (TV, video,
computer) can make your family unfit.
Limit screen time to 2 hours per day.
Make a list of screen free activities
you could try.
5 Do a Label Check
10 Move Your Muscles
4 Build Your Bones
Check out the food label to help you
get the most out of your food
choice. 5% of Daily Value is “low”
while 20% is “high.”
Set aside time each day for activity—
walk, jog, skate, cycle, swim, at least
10 minutes at a time. Build up to 60
minutes a day of activity for children.
Klamath County Extension Service,
3328 Vandenberg Road, Klamath Falls, Or. 97603 T 541-883-7131
Eating Fruits Vegetables
lowers risk of cancer and
other diseases.
Kids spend more
time in front of the
screen (TV, computer, video games)
than they spend in
school.
Physical activity
helps builds strong
bones, muscles and
joints and helps
manage weight.
Kids who skip
breakfast have trouble concentrating and
score lower on tests.
YOUTH DRINK MORE
SODA THAN MILK
The percentage of youth
who are overweight has
more than doubled in
the past 20 years.
Children who eat meals
with their
family are more likely
to eat healthy.
For more information on
eating healthy go to
www.ChooseMyPlate.gov