To get five or more fruits and veggies into your day, try this:

  • Eat breakfast each day. Top your cereal with fruit.
  • Eat a vegetable or fruit with each meal.
  • Add chopped or frozen vegetables to family casseroles.
  • Choose a new vegetable to taste each week.
  • Have fruit and/or vegetable snack options visible in the break room.
  • Offer fruits and/or vegetable options at meetings.

To reduce your leisure screen time to 2 hours or less, try this:

  • Move the TV and computers out of the bedrooms.
  • Keep the TV off if your child is under 2 years old.
  • Turn off the TV during meal times. Turn on the music.
  • Add a “sit 30 stand 3” practice to meetings and the work day.
  • Have 3-5 minutes of “instant recess” from screens every 2 hours.

To increase your daily activity, to reach 1 hour a day try this:

  • Start slowly, and check with your medical provider. For example, try 10-15 minutes a day the first week, and increase to 15 minutes twice a day the second week until you are active for a full hour.
  • Sign up for a class or start a neighborhood walking club.
  • Allow flex time to accommodate physical activity in the work day.
  • Encourage use of stairs, promote CDC stairWELL program.

To drink less sweetened drinks, try this:

  • Drink water or low fat milk with meals and snacks.
  • Fill up a water bottle before leaving the house.
  • Drink a glass of water when you get home from work.
  • Order water with meals when eating out. Request milk for the kids.
  • Create healthy vending options that eliminate sweetened beverages.
  • Encourage employees to bring water bottles to fill during the day.
  • Create a healthy meeting policy that includes offering water at meetings.
  • Establish a lactation support program to encourage mothers to breastfeed.



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