Healthy Eating on the Go

Wherever your family goes, healthy eating can still be easy for you and fun for your kids. Pack sliced vegetables, fruits, and nonfat or low-fat dips in plastic bags or containers. Make fun and easy snacks like celery with peanut butter and raisins or dried cranberries. Bring plenty of bottled water. Anywhere you go, you'll be ready when you and your child feel hungry.

Eating healthy at fast-food restaurants means choosing the right foods.

• Instead of fried foods, try grilled meats like chicken and fish. Look for baked potatoes topped with vegetables or salads. Order low-fat or nonfat milk instead of soda. Get fruit or yogurt instead of milkshakes or cookies.
• If your child isn't ready for you to stop ordering french fries, get one serving for everyone to share. This gives everyone a taste without making french fries the center of the meal. Consider changing from french fries to sweet potato fries.
• Lead by example. Make healthy choices for yourself. Kids watch how and what you eat. They'll be more likely to eat healthy foods that you eat, too.

Do you shop at corner markets or convenience stores? You can still find healthy foods for your family. Follow these tips:

• Buy canned vegetables and fruits packed in water or fruit juice. Don't buy those packed in heavy syrup. If you have to buy fruit packed in syrup, rinse the fruit with water and throw away the syrup.
• Choose whole-grain products, such as brown rice, corn tortillas, and whole-wheat breads. Look for the words whole grain on the package, not just wheat.
• Find sources of protein, such as canned beans, tuna canned in water, eggs, low-fat or nonfat milk, and low-fat or nonfat cheese and yogurt.
• Stay away from snack foods! Don't be drawn in by all the chips, candy, soda, and sugar-filled cereals.