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A Year of Being Well

Month 1-Getting Started

  • Pick a start date that works.
  • Set aside an hour each week to research.
  • Take small steps each day.

Month 2-Get Smarter

  • Ask your doctor for free pamphlets.
  • Visit your local library.
  • Learn from other’s experiences.
  • Focus on the exciting changes in your diet not what you are cutting out.
  • Try offering non-food rewards.

Month 3-Drop Liquid Calories

  • Keep sugar-sweetened beverages out of the house.
  • Choose plain, low-fat, or fat-free milk instead of flavored milks.
  • Make water tempting and accessible.
  • Avoid energy drinks.
  • Drink water with every meal

Month 4-Eat Real Food, Not Junk Food

  • Cook more food at home.
  • Make snack time about fruits and veggies.
  • Ask for healthier options at restaurants.
  • Try avoiding all fried foods for a week every month.
  • Make a trip to your grocery store instead of to a restaurant

Month 5-Go Green

  • Use frozen fruit and veggies when fresh produce isn’t available.
  • Learn to mix fruits and veggies.
  • Let kids help select produce for the week.
  • Grow your own fruits and veggies.

Month 6-Limit All Screen Time

  • Limit screen time to one or two hours a day.
  • Take TVs out of bedrooms.
  • Eliminate TV as background noise.
  • Turn off TV during family meals.

Month 7-Get Moving

  • Kids need at least 60 minutes of moderate to vigorous physical activity a day.
  • Set goals and celebrate when you meet them.
  • Play outside together as a family.
  • Create walking challenges with pedometers.

Month 8-Get More Sleep

  • Kids who are more active sleep better.
  • Avoid large meals before bedtime.
  • A dark room is best for sleeping.
  • Develop a bedtime routine and stick to it.

Month 9-Buddy Up

  • Find a buddy.
  • Challenge a friend to meet you for a healthy outing.
  • Work with your buddy to create healthy activities wherever you are.
  • Create a backup plan if your buddy can’t meet.