To get five or more fruits and veggies into your day, try this:
- Eat breakfast each day. Top your cereal with fruit.
- Eat a vegetable or fruit with each meal.
- Add chopped or frozen vegetables to family casseroles.
- Choose a new vegetable to taste each week.
- Have fruit and/or vegetable snack options visible in the break room.
- Offer fruits and/or vegetable options at meetings.
To reduce your leisure screen time to 2 hours or less, try this:
- Move the TV and computers out of the bedrooms.
- Keep the TV off if your child is under 2 years old.
- Turn off the TV during meal times. Turn on the music.
- Add a “sit 30 stand 3” practice to meetings and the work day.
- Have 3-5 minutes of “instant recess” from screens every 2 hours.
To increase your daily activity, to reach 1 hour a day try this:
- Start slowly, and check with your medical provider. For example, try 10-15 minutes a day the first week, and increase to 15 minutes twice a day the second week until you are active for a full hour.
- Sign up for a class or start a neighborhood walking club.
- Allow flex time to accommodate physical activity in the work day.
- Encourage use of stairs, promote CDC stairWELL program.
To drink less sweetened drinks, try this:
- Drink water or low fat milk with meals and snacks.
- Fill up a water bottle before leaving the house.
- Drink a glass of water when you get home from work.
- Order water with meals when eating out. Request milk for the kids.
- Create healthy vending options that eliminate sweetened beverages.
- Encourage employees to bring water bottles to fill during the day.
- Create a healthy meeting policy that includes offering water at meetings.
- Establish a lactation support program to encourage mothers to breastfeed.