Tips for Eating Healthy
Champions for Change Banner
 Make half your plate fruits and vegetables!

​​​

​​​​​​​​​​

​​​

Tips for Eating Healthy​​

​​Healthier eating habits start with you! Dr. Zooey Goore is a mother AND a doctor, so she knows first hand the challenges that mothers face.  Check out her tips about how to instill healthy eating habits in children!
 


Another great resource is  Especially for Moms. It has lots of great recipes, tips, and even training videos to help you make healthier meals for your family. You can also check out this advice from real moms like​ you.
Here are our Champion Tips for eating healthy.
 

Buy More Fruits & Vegetables​

Calfresh can help you put fresh, healthy foods—like fruits and vegetables—on your table.
  • Buy fresh fruits and vegetables in season. They cost less and taste best in season.
  • Pick low-sodium or no salt added varieties of canned vegetables.
  • Look around for better deals. Stores usually put the most expensive items at eye-level. Look on the high and low shelves for better de​als.
  • Don’t go grocery shopping when you are hungry. You’ll be tempted to​ buy foods loaded with fat and/or sugar.
  • Try growing your own fruits and vegetables at home or in a community garden. Some plants, like tomatoes, zucchini, and basil can grow in a container. Bonus: Kids like teat what they grow! 
     
Eat Healthy at Home
 
Be a role model. Eating healthy in front of your kids will make them want to eat healthy too.
  • Use frozen or canned fruits and vegetables in meals – they’re great time-savers! They are already cleaned and chopped. They also keep most of the same nutrients as when they are fresh.
  • Let your kids help you prepare meals and dishes. When kids help make it, they are more likely to eat it. Younger kids can tear lettuce for salads or wash fruits and vegetables. Older kids can help cut and cook. (HINT: Check out these videos to learn how to have kids help you in the kitchen!)
  • Keep fruit on hand to add to cereal in the morning, or, to make a quick smoothie before they leave for school. Bananas, berries, and frozen fruits work best.
  • Put fruits and vegetables in easy-to-reach places in the refrigerator or counter.

 

Eat Healthy at Work
Eating​​ healthy with lots of fruits and vegetables can help you focus better at work.
  • Start a “Healthy Lunch Club” with other workers. Make a commitment to bringing healthy lunches and eating together. You can share recipes and serving ideas with each other. Once a month, you can hold a potluck where everyone brings one healthy dish to share.
  • Skip the chips and other salty, high-fat snacks in the vending machine. Pick dried fruits or a whole grain granola bar.
  • Enjoy a healthy afternoon snack like an apple or baby carrots, instead of a candy bar. It will help you feel full and energized – and you won’t have the sugar “crash” afterwards.
  • Talk to your employer about offering a healthy dining menu at your work. It can be profitable for them, and benefit your health.
Eat Healthy at School
 
Children who eat school breakfast do better in school.  Sign your child up for your school's breakfast program.
  • Pack healthy snacks your child can munch on during the day – like raisins, carrot sticks, and dried fruits.
  • Talk to your child’s school about serving healthier foods in the cafeteria and vending machines. To learn how, check out our Get Inspired page.
  • Talk to your child’s school about starting a school garden. For more information on school gardens, visit www.csgn.org.
  • Pack water, non fat, or low fat (1%) milk in lunches.
  • Go for a crisp garden salad with low fat or non fat dressing instead of fries. Or, you can substitute for a cup of vegetable soup.
  • Pick pizza with at least three vegetable toppings – like bell peppers, mushrooms, and onions.
  • Walk to and from nearby restaurants, so you can get some activity before and after you eat.

Eat Healthy When Eating Out

Every community deserves a place where you can buy healthy foods, like fresh fruits and vegetables. If you want to get involved in making your neighborhood a healthier place to live, learn how you can Take Action in Your Community.

  • Go for a crisp garden salad with low fat or non fat dressing instead of fries. Or, you can substitute a cup of vegetable soup.
  • Pick pizza with at least three vegetable toppings – like bell peppers, mushrooms, and onions.
  • Walk to and from nearby restaurants, so you can get some activity before and after you eat.​​​​
Tips For Eating Healthy
  • ​ ​​​​​​Calfresh can help you put fresh, healthy foods—like fruits and vegetables—on your table. Try growing your own fruits and vegetables at home or in a community garden. Some plants, like tomatoes, zucchini, and basil ca​n grow in a container. Bonus: Kids like to eat what they grow!​
  • Don’t go grocery shopping when you are hungry. You’ll be tempted to​ buy foods loaded with fat and/or sugar. ​
  • ​Stores usually put the most expensive items at eye-level. Look on the high and low shelves for better de​als.
  • Pick low-sodium or no salt added varieties of canned vegetables.
  • ​Fresh fruits and vegetables in season often cost less and taste better. ​​
​Healthy Hints
  • Buy fresh fruits and vegetables when they are in peak season. They usually cost less and taste better.
  • Enjoy canned and frozen fruits and vegetables year-round. They have most of the same nutrients as fresh and can be stored for a long time.
Helpful Tools
Did You Know?

The WIC program helps provide healthy foods for you and your family. Plus, WIC teaches you a lot about how to eat healthier. To see if you qualify, call 1-888-WIC-WORKS (1-888-942-9675) or visit www.wicworks.ca.gov.