Setting Goals & Modeling Healthy Behavior Setting Goals Make them manageable and specific. Start small and try not to focus on too many things at once. Make a plan. Write it down and give yourself a deadline. Know your resources and support system. Don’t expect perfection. Small Steps Can still reap huge health benefits without making huge changes! Ideas for small steps: Lose 5 pounds. Replace one sugary beverage a day with a glass of water. Add one serving of low-fat or non-fat dairy each day. Take a 15 minute walk each day at lunch. SuperTracker Personalized nutrition and activity plan. Set and keep track of goals. Remember to log on daily to keep motivated. Track food intake and physical activity. Revise and set new goals as needed. 2010 Dietary Guidelines Selected Messages: Enjoy your food, but eat less. Avoid oversized portions. Make half your plate fruits and vegetables. Make at least half your grains whole grains. Switch to fat-free or low-fat milk. Compare sodium in foods and choose the foods with lower numbers. Drink water instead of sugary drinks. Eat Smart Important to balance healthy eating habits and physical activity for better health. Pay attention to what you eat and how much. MyPlate – visual representation of the 2010 Dietary Guidelines. What are some ways that you can Eat Smart and encourage your students to do the same? Eat at Regular Intervals Do you eat breakfast and lunch everyday? Encourage students to make healthy choices and not skip meals. Adequate nutrition can help both children and adults stay alert throughout the day. Portion vs. Serving Size A portion is the amount of food that you CHOOSE to eat. A serving is a standard, MEASURED amount used in determining the number of calories and nutrients in food. Incorporate Nutrition Messages into Curriculum Let students know that making healthy choices fits into all aspects of life. Talk with students about how to help keep their bodies healthy. Provide an environment that supports and encourages healthy choices. Refrain from Using Food as Incentives Food should be enjoyed as nourishment for the body and not seen as either a reward or a punishment. Use non-food items or incentives as a reward for students. Avoid withholding treats other students are receiving as a punishment. Could lead to negative relationships with food in the future. Play Hard Adults need to play hard too! Aim for 30 minutes of physical activity most days. Children should get at least 60 minutes of physical activity each day. Find something you enjoy doing and let children see that you enjoy being active. Being a Healthy Role Model Children learn from what they see. Practice what you preach. Make healthy choices fun. Don’t criticize yourself. Being a Classroom Role Model Do not drink soda in front of children. Participate in tasting activities. Offer healthy options for class parties. Eat meals and snacks with the children. Incorporate nutrition education and opportunities for physical activity into daily lessons. Praise children making healthy choices. Get moving with the kids! Educating Parents Healthy messages should be reinforced between classroom and home. Provide information in newsletters, on website, or sent home with children. Help parents overcome challenges of healthy eating and being physically active. Creating a Healthy Environment To make healthy choices, children must have an environment that encourages these choices. All areas of the school should provide clear and consistent messages reinforcing healthy eating and physical activity. Find ways to help make your school environment healthier. Support Wellness by Being a Healthy Role Model! Children and adolescents are making choices now that will affect the rest of their lives. By making healthy choices for yourself, you are being a great role model and showing students that you care about the choices they make as well!