River City High School

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.