Tips, Tools and Activities
Make a bingo card this month to help keep your family on track for eating the recommended 5 â€“ 7 servings a day of fruits and veggies. Draw 5 columns by 5 rows for a total of 25 squares. Randomly write an “F” for fruit or a “V” for veggie in all of the squares and write the word “FREE” in the middle square. Decide how you will mark off your bingo card after consuming a fruit or veggie. One idea is to use the stickers placed on fresh fruit to designate a square, another option would be to color in the square after consuming a fruit or veggie. Aim for bingo for every day or a “blackout” of the entire card for the week, which would indicate 24 servings of fruits and veggies.
Sleep ties in to all of the other pillars of a Healthy Family Home. Eating healthy, playing every day, and getting outside all help improve the restfulness of the sleep you and your family get at night. Ensure your back to school routine includes a lot of physical activity throughout the day to help with a restful night’s sleep. About an hour before bedtime, start winding down by turning off electronics, having a small bedtime snack, and reading a bedtime story. Make sure bedrooms are quiet and dark, devoid of distractions. Then tuck your children into bed (shoot for the same time every night to build routine), and head off to your own night of restful sleep.
Play Every Day
In addition to all the wonderful creative activities your family has developed together over the past year, it’s fun to get out and about for activities that engage other families in the community.Â Check out your community event listings this month for organizations that are celebrating Family Health and Fitness Day â€“ a national health and fitness event for families always held the last Saturday in September. The event's purpose is to promote family involvement in physical activity, one of the goals of the U.S. Surgeon General's Report on Physical Activity and Health. So, in addition to all the many other active play events your family has planned on its own this month, see if there is one more you can add to your calendar in September.
Q: Should we be buying whole wheat bread or whole grain bread products?
A: It is recommended that at least half of our cereals/grain choices come from whole grain sources. A whole grain is the grain prior to being processed, broken down, or fortified with the nutrients that were removed during processing. Examples of whole grains include oatmeal, barley, quinoa, wheat (i.e. bulgur), millet and rye.
Whole grains are associated with lowering oneâ€™s risk for heart disease and diabetes, and can assist with weight management. Read the label and find out what the source of flour is in the bread, and if whole wheat is listed as the first ingredient, then your product is a healthier choice. It would be considered a whole grain as well.