Nutrition

Fluids

• We will drink 16 oz. of milk per day.
• We will move to a lower fat milk.
• We will drink no more than 12 oz. sugary drink/day.
• We will not drink sugary drinks daily.
• We will only drink water and milk at home.
• We will only take water to games and practices.
• We will not buy soda at home.

Adding Nutrition

• We will offer at least one fruit of veggie with each meal.
• We will try one new fruit or vegetable or try a new dish with a fruit or vegetable each week.
• We will have more color in our meals.
• We will only eat fruits, vegetables or protein before bed.
• We will only eat fruits, vegetables or protein between lunch and dinner.
• We will take our own lunch to school if our school lunch choices are not healthy.
• We will eat ___ (your choice) servings of fruits and vegetables per day.  Five fruits or veggies per day are the ultimate goal.
• We will eat lean proteins like turkey, chicken (baked, broiled or grilled) lean beef or lean ham.

Creating a better relationship with food

• We will only eat in the kitchen or dining room.
• We will eat at least ___ (your choice – the more the better) meals at the table as a family each week.     
• We will fix meals as a family.
• We will go to the local farmers market.

Decreasing Energy Intake

• We will only eat one serving of grains when available.
• We will not eat sugary cereal or limit how often we have it.
• We will not eat fried foods.
• We will not have cookies in the house.
• We will not have chips at the house.
• We will limit ourselves to one snack cake per week.
• We will not eat between lunch and dinner.
• We will only eat out ___ (your choice – less is better) times per week.        
• We will not buy snacks at convenience stores or the check-out lanes.
• We will not buy any food or drink at the ballpark or limit it to one item.
• We will not buy extras at the school cafeteria.
• We will not buy convenience foods at the store.  These are high calorie high proceced foods that are usually frozen and are warmed up in the microwave or oven.
• We will not overeat at meals and try to be more intuitive about when we are full.