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Basic Facts about Nutrition and Healthy Eating

  • Eating fruits and vegetables is one of the best ways to maintain your health.
  • Fruits and vegetables have vitamins, minerals, anti-oxidants, and fiber.
  • Children should eat 1-1.5 cups of vegetables and 1-1.5 cups fruits per day.
  • Adolescents need 2-2.5 cups vegetables and 1.5-2 cups fruits per day.
  • Adults need 2-3 cups of vegetables and 1.5 -2 cups fruits per day.

Key Messages

  • Choose to eat and prepare more meals at home.
  • Make healthy choices when eating out.

Simple Tips to Preparing More Meals at Home

  • Plan ahead of time what meals you will cook for the week.
  • Make a list of all the food you need for each meal. Shop for a week at a time and remember to stick to your list.
  • Record the simple, healthy meals that your family enjoys. Having a list will make planning meals easy.
  • Eat together as a family without the TV.

Handouts and Recipes to Help Prepare More Meals at Home

Eat Smart Poster Eat Smart at Home Poster: Provides helpful tips for planning, fixing, shopping for, and eating meals at home.
Meals to Remember Meals to Remember: Sometimes the hardest part about fixing dinner is figuring out what to make. Use this chart to track the meals you and your family enjoy to help you plan your week. Post the list in a handy spot like the inside door of a cabinet. Keep adding new favorites.
Smart Size

Smart Size Your Portions: The reality is that food portions are sometimes larger than they should be. This handout shows you how to use your hand as a guide to estimate a smart size portion.
Recipe Simple, Healthy Recipes can be tasty and fun to make. Download the recipes below.

- Chicken and Cheese Enchiladas
- Chicken Quesadillas
- Fruit Smoothies
- Sloppy Joes with Beans

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For Organizations: If you want to promote this message to group, download the Prepare More Meals at Home Toolkit.

You may also find our sample Healthy Eating Policies for
Faith-Based
and Non-Faith Based organizations helpful.



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