Champions For Change Legacy of Health Nutrition Tips
Champions for Change Banner

Nutrition Tips

Healthy Meals Create a Legacy of Health

Eating better now is a great way to start healthy traditions.  Eating more fruits and vegetables can help lower your family's risk of obesity, high blood pressure, and type 2 diabetes.  Send your family on its way to a healthier, happy life.  Remember it's never too late to start!

Start a tradition of healthier choices

Frying your food in fat or oil may turn good meals into bad ones.  It can also lead to obesity, high blood pressure, and type 2 diabetes.

  • Pick healthier options like baked chicken or fish, instead of fried.
  • Serve your family water, 100% juice (one serving per day) or milk (1% low fat or non fat), instead of sugar-sweetened beverages. 
Leave a legacy that is low in salt

Look at the nutrition label to find out how much sodium (salt) is in your food.  Try to eat no more than 1500 mg of sodium per day (half of a teaspoon is about 1200 mg).

  • Buy canned or frozen vegetables with no added salt. 
  • Try using herbs, lemon juice or natural spices and seasonings to add more flavor
When you eat out, you can still eat right
  • Set a goal to limit the number of times your family eats out each week.  This will save on calories and money.
  • Pick lower calories options on the menu.  The amount of calories in each food item should be posted on the menu.  If not, ask the restaurant for the information. 
  • Avoid buffets.  But if you do go the all-you-can-eat route, eat a large salad with a little low fat dressing first.  It will fill you up so you won't overdo it. 
  • Stay away from fried and fatty food at quick service restaurants.  Instead, order grilled items and a salad or fruit on the side. 


Healthy Recipes 
Physical Activity Tips