Eat five or more

fruits and vegetables

every day.

Healthy eating does not

need to be perfect! Healthy meals

start with more fruits, vegetables,

grains, protein foods, and dairy. Drink

and eat less sodium, saturated fat,

and added sugars.

Try these tips to help you achieve

your nutrition goals.

Use a smaller plate at meals to

help with portion control.

Prepare foods at home. If you

choose to eat out, choose

healthier options.

Satisfy your sweet tooth in a

healthy way, such as choosing a

fruit parfait made with yogurt.

Use the SuperTracker to get tips

for making better food choices.

Tips for New Year’s Resolution Success

Make One Change at a Time. Multiple resolutions are not likely to work. Pick one so you do not get overwhelmed and lose willpower.

Break It Up. If losing weight is the ultimate goal, make small attainable goals to help you succeed. For example, workout three days at the gym this week or pack your lunch instead of eating out at a restaurant.

Lift Your Spirts. If you get discouraged, do something that puts you in a good mood. This is helpful to get you back on track and keep a positive attitude.

January 2017

January

Jan. 16: Martin Luther King

Day of Service

Cervical Health Awareness

Month

National Birth Defects

Prevention Month

National Blood Donor Month

Schools across the county have partnered with the Florida Department

of Health in Okaloosa County to present Healthy Okaloosa Schools.

Together we are making Okaloosa County a Healthier Place to

Live, Learn, Work and Play!

Limit recreational screen time to two hours or less each

day.

Most people think only about diet

and exercise when trying to lose

weight for their New Year’s

resolution, but do not forget that

limiting screen time can help too!

Decreased screen time is proven to

lower obesity. Plus, you will have

less exposure to sugary drinks, junk

food and fast-food advertisement

on television tempting you.

Write a list of your favorite

fruits and vegetables. Ask

your parents to add your

choices to their grocery list.

Fruit Choices:

____________________

____________________

____________________

Vegetable Choices:

____________________

____________________

____________________

Florida Department of Health in Okaloosa County School Health

221 Hospital Drive NE, Fort Walton Beach, FL 32548 (850) 833-9240, ext. 2244

www.HealthyOkaloosa.com

Source: National Wellness Institute, INC

Source: Let’s Go!

Source: ChooseMyPlate.gov

Source: ChooseMyPlate.gov Source: WebMD

Source: Fresh From Florida

Florida Cabbage and Citrus Slaw

Ingredients:

1/2 large head cabbage, shredded fine

2 oranges, segmented

1 grapefruit, segmented

1/4 cup cilantro, finely chopped

1/2 red bell pepper, sliced thinly

1/4 cup olive oil

2 lemons, juiced

Salt and pepper to taste

Directions:

In a large bowl, combine all ingredients,

mix well and let marinate in refrigerator

for an hour.

Taste slaw and adjust seasoning with

salt and pepper.

#HealthiestWeightFL

Cut back on soda, sugar-sweetened tea,

fruit or sport drinks.

Cutting back on sugary beverages makes for a great

New Year’s resolution. Remember water is best! To

help you drink water often, carry a refillable bottle or

cup of water throughout the day and refill as needed. Drinking

water can help you lose weight by helping to manage calories.

Adults and children take in about 400 calories per day from

beverages. A reduction of 500 calories per day for seven days

equals one pound of fat loss per week. Water is easy on your

waistline and your wallet! Drinking water from the tap at home or

when eating out can help you save Tooth healthy foods are low in sugar

and high in fiber and

nutrients, such as

fruits, vegetables,

beans, and whole

grain breads. Tooth

unhealthy foods are

starchy and high in

sugar, such as dried fruit, chips,

cookies, juice, and soda. Eating tooth

unhealthy foods creates an acid that

attacks teeth. Limit “tooth unhealthy

foods” to special occasions.

Source: ChooseMyPlate.gov

Eliminate use of and exposure to

tobacco and nicotine products.

The best resolution for a smoker is to QUIT! According to

the Centers for Disease Control and Prevention:

Quitting smoking cuts cardiovascular risks. Just one year after a

smoker quits, their risk for a heart attack drops sharply.

Within 2 to 5 years after a smoker quits, their risk for stroke could

fall to about the same as a nonsmoker’s.

If a smoker quits, their risk for cancers of the mouth, throat,

esophagus, and bladder drop by half within 5 years.

Ten years after a smoker quits, their risk for lung cancer drops by

half. Source: CDC

Be physically

active at least

one hour every

day.

Having an active

lifestyle does not have to be hard

or involve a gym. Here are some

tips to help your family make

physical activity a lifestyle.

Get active together. Instead

of going out to eat, walk

around the mall or play an

exercise-themed video game.

Do something new. Sign up

for a class to learn how to

salsa dance or play a sport.

Get more steps in during

the day. Walk together

before and after school.

When you drive, park farther

away, or simply walk your

Source: ChooseMyPlate.gov