ADVOCATE

• Ask for healthy food choices in schools and restaurants
• Ask for safe routes to schools and multi-purpose pathways to bike, roller-blade, and walk with your children outdoors
• Attend a Health Solution Team meeting to learn more of the many opportunities to participate!

DO-IT-YOURSELF

• Be physically active 150 minutes per week, about 30 minutes per day.  Try brisk walking, biking, dancing, swimming, gardening or other activities you enjoy 
• Children and adolescents need more activity, about 60 minutes per day. 
• Limit screen time - your family will see fewer unhealthy foods ads and less violence.  Use the time to be physically active 
• Eat more fruits and vegetables - at least 2 1/2 cups daily for most adolescents and adults.  Choose different colors to get the best health benefits.  Go to www.mypyramid.gov for more information and recommended servings for children.
• Make 1/2 of your grains whole including whole grain breads, cereals, pasta, rice and crackers 
• Eat less fried and other high fat foods.  Choose healthy fats such as olive oil and avocado.  Learn more about healthy fats at www.mypyramid.gov

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