Build a Healthy Meal ILA
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This document provides questions about building a healthy meal to bring to a next WIC appointment. It asks about choosing red, orange and dark green vegetables; making seafood the protein twice a week; making at least half of grains whole grains; using a smaller plate for portion control; and satisfying a sweet tooth with fruit dessert.
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Whole grains are an important source of nutrients like zinc, magnesium, B vitamins, and fiber. Products with 3 or more grams of fiber per serving are excellent sources of fiber. When storing whole grains, use airtight containers and keep them in a cool, dry place to prevent spoilage. Buying smaller quantities and storing whole grain flours in the refrigerator for 1-2 months can help decrease spoilage.
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Regular soda, energy drinks, and other sweet drinks contain a lot of unnecessary sugar and calories. Adults and children consume around 400 calories per day from beverages. Having water and healthy drink options readily available makes them easier choices over less healthy drinks for families. Children ages 2-3 need 2 cups of milk per day. The Food-A-Pedia tool allows comparing calories, sugars, and fats in different beverages.
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Got Your Dairy Today ILA
Milk, yogurt, cheese, and fortified soymilk are all part of the dairy group. Switching to lower fat versions of milk reduces calories but maintains calcium and other nutrients. Cream cheese, cream, and butter are not considered dairy. Sour cream can be replaced with plain yogurt in recipes. Milk and many yogurts are fortified with vitamin D.
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Become an Active Family ILA
Children need 60 minutes of physical activity per day, while adults need 2.5 hours per week. Walking, jogging, jumping rope, playing tag, and dancing are all good physical activities that require little to no equipment. It is a good idea to limit screen time to 2 hours per day and include physical chores and activities with other families to keep children active.
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Build a Healthy Meal ILA
- 1. Build a healthy meal PLEASE ANSWER THE FOLLOWING AND BRING TO YOUR NEXT WIC APPOINTMENT: 1. ___True or ___False When selecting vegetables you should choose red, orange, and dark green vegetables. 2. ___True or ___False You should make seafood the protein on your plate two times a week. 3. You should make at least _____ your grains whole grains. a. 1/3 b. 1/2 c. 3/4 d. 4/5 4. ___True or ___False Using a smaller plate during meals will help you with portion control. 5. ___True or ___False You can satisfy your sweet tooth in a healthy way by making a dessert with fruit.