ľ¹ÏÖ±²¥

Try one of these tips each day for a month to help your family take a step-by-step approach to eating healthier.

1. Make it fun for kids to try new fruits and vegetables. Have them pick out a new fruit or vegetable in the grocery store each week. Plan together how to prepare it in a healthy way.
   
   
2. Include whole grains in your family’s eating plan. When grocery shopping for bread, rice, pasta, cereal, crackers and more, choose the whole-grain options. Look for “whole grain” to be the first ingredient on the ingredient list and choose the products that contain 10% or more fiber Daily Value per serving.
   
   
3. Choose healthy “good” fats. Use nontropical liquid vegetable oils, such as canola, corn, olive, safflower, sesame and sunflower, in place of butter and other solid fats to minimize saturated fat and avoid trans fat.
   
   
4. Be a good role model. It’s hard to expect your kids to eat their vegetables if you’re not eating yours. Teach your kids and show by example what healthy foods are and how much we should be eating to keep our bodies healthy.
   
   
5. Read Nutrition Facts labels. Look for foods that provide vitamins, minerals and dietary fiber. Limit sodium, added sugars, saturated fat and avoid trans fat.
   
   
6. Look for the Heart-Check mark when you shop. Keep your eye out for the ľ¹ÏÖ±²¥’s trusted Heart-Check mark to make smarter food choices.
   
   
7. Check the serving size of the Nutrition Fact labels. Serving size does not always equal portion size. Check the serving size and servings per container on foods you buy. What might seem like a reasonable portion might be two or more servings.
   
   
8. Cook more at home. When you cook, you have more control over the ingredients in your food and the amount you eat and serve. Plan to cook at home more often than eating out. Get started with our delicious, nutritious .
   
   
9. Get your kids in the kitchen. They’ll be more excited about eating healthy foods when they’ve been involved. Give them age-appropriate tasks and keep a step stool handy.
   
   
10. Snack smart. Keep ready-to-eat fruit and veggies on hand, such as celery and bell peppers and a bowl of grapes or cherries, in an easy-to-reach spot in the fridge. Your family will likely grab fruits and vegetables, especially for snacks, if they’re readily available.
    
    
11. Eat fish high in heart-healthy omega-3 fatty acids. Oily fish, such as salmon, mackerel, trout and albacore tuna, are good choices. Plan to serve fish twice a week. Try these .
    
    
12. Enjoy a small handful of nuts or seeds. Look for unsalted nuts. Almonds, hazelnuts, peanuts, pecans, pistachios and walnuts are all good choices. Also, stir them in plain fat-free/low-fat yogurt or oatmeal or sprinkle them on salads.
    
    
13. Choose fresh, canned or frozen vegetables and fruits. They are loaded with nutrients and dietary fiber. They are also naturally low in calories and sodium. Fresh, frozen and canned produce can all be healthy choices. For canned, choose the no-salt-added, reduced-sodium and no-added-sugar options. For frozen, look for those with no sauces or seasonings.
    
    
14. Use fresh or dried herbs and salt-free spices. Stock your kitchen with herbs and spices, such as basil, parsley, cayenne, chili powder, cumin, curry, ginger, black pepper, crushed red pepper flakes and a salt-free seasoning blend. Use these to flavor foods instead of salt. Add a squeeze of fresh lemon or lime to add flavor, too.
    
    
15. Pack your own lunches. Whether you’re going to the office or the kids are off to school, it’s a good idea to bring your lunch so everyone can make healthy choices. Try tuna or egg salad with fat-free/low-fat mayo on 100% whole-wheat bread with lettuce and tomato. Choose a salad with beans, nuts and fat-free/low-fat cheese for protein. Get creative and use leftovers, too. For lunch, how about enjoying a slice of last night’s leftover meatloaf in a whole-grain pita pocket with chopped vegetables and a schmear of no-salt and sugar-added ketchup or no-salt and sugar-added tomato sauce? Don’t forget to pack snacks, too, including yogurt (plain fat free/low fat), fruit, nuts/seeds and cut-up vegetables.
    
    
16. Cook vegetables in healthy ways. Different cooking methods will make the same vegetable taste a little different. So, if you don’t like steamed broccoli, for example, try roasting it. Roasting brings out the natural sweetness in many vegetables, such as cauliflower, Brussels sprouts, mushrooms and butternut squash. Try grilling zucchini, yellow squash and corn on the cob. Carrots, snow peas and asparagus are delicious steamed.
    
    
17. Replace sweetened beverages with unsweetened options. Enjoy sparkling water, unsweetened tea or sugar-free beverages instead of sugar-sweetened soda or tea. Add fruits, such as lemon, lime or berries, to beverages for extra flavor.
    
    
18. Enjoy fruit for dessert. Try our , many of which include fruit to add fiber and nutrients while cutting back on added sugars and saturated fats. 
    
    
19. Use healthy cooking techniques. Instead of frying foods, which can add a lot of extra calories, use healthier cooking methods, such as air frying, slow cooking, roasting, , baking or steaming.
    
    
20. Grow your own garden. Kids are more likely to try something they’ve grown themselves.
    
    
21. Schedule time each week to plan healthy meals. Keep your recipes, grocery list and coupons organized to make planning and budgeting easier. The more you plan, the less likely you’ll be tempted to choose fast food or make other unhealthy choices.
    
    
22. Use frozen or canned fish and poultry for a quick and easy meal. Compare the sodium among products and choose the no-added-salt or low-sodium options canned in water. Throw these proteins in a stir fry or
    
    
23. Serve a meatless meal at least once a week. Think or a portabella mushroom burger. Nuts and beans can add protein, fiber and other nutrients to a meal.
    
    
24. Be an advocate for healthier kids. Insist on good food choices at school and child care centers. Contact public officials and make your voice heard. Become an ľ¹ÏÖ±²¥  advocate.
    
    
25. Eating healthy on a budget. Try these Many fruits, vegetables and legumes (beans and peas) cost less than $1 per serving.
    
    
26. Watch out for added sugars. They add extra calories but no helpful nutrients. Sugar-sweetened beverages and soft drinks are the number one source of added sugars for most of us. Save sugary desserts and snacks for special occasions.
    
    
27. Funny food faces. Make silly faces on your child’s plate with a variety of fruits and vegetables. This may make it more exciting for your child to eat. Encourage them to create their own faces using different colors and shapes. 
    
    
28. Color your plate when eating out. The kiddie crayons on the table aren’t the only way to add color to your meal. Look for colorful fruits and vegetables you can add as sides or substitutes for other ingredients in your dish.
    
    
29. Eat together as a family. Sit down for a meal together at least once a week with family, friends or neighbors. It can reduce stress, boost self-esteem and make everyone feel more connected.
    
    
30. Make healthy food choices easy for kids. Place fruits, vegetables, nuts and whole-grain options on a lower shelf in the fridge where kids can easily reach them.