Who hasn’t heard that as a nation we aren’t eating well or getting enough physical activity?  That news is in spite of studies that show we can help prevent major health diseases like diabetes and heart disease or that kids who eat well learn better and have fewer school absences.  Poor eating habits range from too many sugary drinks to over-sized portions and snacking out of control to not enough fruits and vegetables.  A closer look shows that 9 in 10 kids are not eating enough vegetables.  And it has been reported that more than 27 percent of their daily calories are coming from snacks, primarily desserts and sweetened beverages.

For those reasons, this year’s National Nutrition Month is encouraging us to “Bite into a Healthy Lifestyle”.  Knowing where and how to start might be a challenge and Healthy Kids Challenge is all about easy to win challenges!  We encourage you to take a “bite” into a healthy lifestyle with “six mini challenges!”    Here are six easy ways to make up the challenges that work for you, your family, or if you are a teacher…your class.  Try a new challenge every week for the next six weeks!  

1.    Eat fruits and veggies every day the tasty way.

Your challenge:  Each day during the week, eat at least one more fruit or veggie than you would normally eat.

Fruits and veggies are packed with good nutrition.  Eating more will likely help us feel better and live more free from major health problems like heart disease.  Because most of us are not eating enough for good health, your challenge is to eat more fruits and veggies and go for a tasty and colorful mix.  Try adding chopped tomatoes and other veggies to scrambled eggs, or make a snack of a graham cracker, peanut butter and sliced banana (sandwich).  Get more tips and ideas to help you meet the challenge.

2.    Eat breakfast for “go” power.
Your challenge:  Eat a healthy breakfast most days of the week.
 
Eating breakfast is linked to doing better at school and better memory.  It gives us GO power.
Choose a breakfast with at least (3) different food groups like cereal, low fat milk and fruit.  How about something simple and tasty like a yogurt and smashed cereal banana split?  Find more ideas.

3.    Choose a snack attack.
Your challenge:  Play snack detective and write down the snacks eaten most often.  If there are snacks high in sugar or fat (like cookies, snack cakes and chips) either eat less of them or choose another snack lower in fat and sugar. As a bonus challenge, turn off the TV or video while eating.

Many of us are snacking a lot.  A snack at a set time each day can fit into a healthy lifestyle but too often we take the less healthy path by munching a bunch throughout the day.

4.    Plan active play most, or all days.
Your challenge:  The key word here is PLAY!  Write a list of things that you WANT to do and will do, on most of the days during the week of this challenge.  

What will you choose…a walk, a basketball challenge, dancing during TV commercials? Get more tips and ideas.
      
5.    Choose smart servings.
Your challenge:  Look at the US Department of Agriculture’s ChooseMyPlate as an example of how to fill a healthy plate.  When it comes to foods high in fat and sugar, choose smaller servings less often.

For example, order a small instead of large french fries when eating out, or share a large order with another person.

6.    Go with drink think.
Your challenge:  Choose to drink water in place of one or more sodas or other sugary, high fat drinks each day.  

One 12-oz can of soda has almost 10 teaspoons of sugar.  One 12-oz soda a day for a week can add up to more than 66 teaspoons of sugar and over 1,000 calories.  Choose water, the refreshing healthy drink! 

If you are a parent, caregiver, teacher or youth leader, the Healthy Kids Challenge newsletter, activity books and curriculum have many Healthy6 ideas to help get little ones on track for healthy eating and living.