HEALTHY HABITS

AT SCHOOL

CIRCLE THE SMART SNACKS!

SINGLE-SERVE SNACKS CAN HELP CHILDREN GET THE NUTRIENTS NEEDED TO GROW AND MAINTAIN A HEALTHY WEIGHT. CIRCLE ONLY THE NUTRITIOUS SNACKS BELOW.

AMERICAN DIABETES ASSOCIATION | PO BOX 21903, LEXINGTON, KY 40522 | 859-268-9129 | DIABETES.ORG/NUTRITION

DAIRY

NONSTARCHY VEGETABLES

WHOLE GRAINS & LEAN PROTEIN

FRUIT

ADD WATER OR UNSWEETENED TEA

BUILD A HEALTHY

LUNCH TRAY:

KIDS SHOULD HAVE FRUITS AND VEGETABLES AT SCHOOL EVERY DAY. A VARIETY OF VEGETABLES ARE RECOMMENDED,

INCLUDING RED, ORANGE, AND DARK-GREEN VEGETABLES.

WHOLE-GRAIN RICH FOODS SUCH AS WHOLE-GRAIN PASTA, BREAD, BROWN RICE, AND OATMEAL ARE RECOMMENDED.

CHILDREN GET THE SAME CALCIUM AND OTHER NUTRIENTS, BUT WITH FEWER CALORIES AND LESS SATURATED FAT

BY DRINKING LOW-FAT (1%) OR FAT-FREE MILK.

DITCH THE SUGARY SOFT DRINKS AND SODA! BRING A WATER BOTTLE TO SCHOOL INSTEAD,

AND REFILL IT THROUGHOUT THE DAY.

FOR MANY PARENTS, BUYING HEALTHY FOODS AT HOME IS A CHALLENGE. LEARN ABOUT YOUR DISTRICT’S HEALTHY

MEAL PROGRAMS AND PLAN ACCORDINGLY.

HEALTHY HABITS TO REMEMBER:

BUILD A HEALTHY

DINNER PLATE:

HEALTHY HABITS

AT HOME

GRAINS & STARCHY VEGETABLES

PROTEIN

NONSTARCHY VEGETABLES

WATER OR UNSWEETENED TEA FRUIT

OR DAIRY

COUNT YOUR CARBS!

THE AMERICAN DIABETES ASSOCIATION RECOMMENDS ABOUT 45-60 GRAMS OF CARBOHYDRATES PER MEAL, THOUGH YOU MAY NEED MORE OR LESS DEPENDING ON YOUR HEALTH. TAKE HOME ACTIVITY: LOOK UP THE NUMBER OF CARBOHYDRATES PER SERVING FOR EACH OF THESE COMMON DINNER FOODS WITH YOUR FAMILY:

AMERICAN DIABETES ASSOCIATION | PO BOX 21903, LEXINGTON, KY 40522 | 859-268-9129 | DIABETES.ORG/NUTRITION

FILL THE LARGEST SECTION OF YOUR DINNER PLATE WITH NON-STARCHY VEGETABLES, SUCH AS SALAD, GREEN BEANS, BROCCOLI,

CAULIFLOWER, CABBAGE, CARROTS, KALE OR TOMATOES.

IN THE SMALLER SECTIONS, INCLUDE STARCHY FOODS, SUCH AS NOODLES, RICE, CORN, BEANS, OR POTATOES, AND PROTEIN FOODS,

SUCH AS FISH, CHICKEN, EGGS, TOFU, OR LEAN MEAT.

CHOOSE HEALTHY FATS IN SMALL AMOUNTS. FOR COOKING, USE OILS. FOR SALADS, NUTS, SEEDS, AVOCADOS, AND

VINAIGRETTES ARE HEALTHY CHOICES.

SNACKS AND DESSERTS DON’T HAVE TO BE DIET-BUSTERS. TRY HAVING AIR POPPED POPCORN FOR A

SNACK OR FRUIT FOR DESSERT.

REMEMBER: TRY NOT TO EAT TOO MUCH FOOD AT ONE TIME, SPACE YOUR MEALS EVENLY THROUGHOUT

THE DAY AND DON’T SKIP MEALS.

HEALTHY HABITS TO REMEMBER:

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