Eat a healthy breakfast with cereal to start your day with energy. Let kids help plan one meal each week and eat together as a family often. Eat slowly and choose more whole grains, vegetables, fruits and fluids to stay healthy and full.

2. Start the day with a healthy
breakfast. It refuels your body
and gives you energy for the
day.

3. Let kids help plan one meal each
week and eat together as often
as possible.
WEEKLY PLANNER
MONDAY
BREAKFAST - CEREAL
LUNCH -
DINNER

4. Eat slowly. It takes 20 minutes
for your brain to register that
you are full.

5. Eat more vegetables and fresh fruits.
Aim for a total of 2 cups of fruit and
2 ½ cups of vegetables every day.

6. Eat more whole grains ( e.g., oats,
brown rice, rye, crackers, whole-wheat
pasta). Try to eat at least 3
ounces of whole grains every day.

7. Drink plenty of fluids. Choose
water, low-fat or non-fat milk and
low calorie or diet beverages.

8. Serve a variety of foods.

9. REFERENCES:
• FamilyDoctor.org
(http://familydoctor.org/familydoctor/e
n/kids/eating-nutrition/healthy-eating/
tips-for-healthy-children-and-families.
html)
• Google Images