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.