Calendar for Family Health: February

Calendar for Family Health: February


February 1

Choose cereals that contain 8 grams or less of sugar/serving.

February 2

Cut sweet potatoes into thin slices, brush with olive oil, and season with a sprinkling of salt, garlic powder, and rosemary. Bake for 15 minutes on each side at 450° F.

February 3

Make double portions of healthy recipes that everyone in your household likes. Freeze half of what you make to use on days when you are busy.

February 4

Make an entrée salad for dinner tonight.

February 5

Take time to plan a few meals using fresh herbs. Include herbs in your menu this week.

February 6

Switch to lean or extra-lean cuts of beef.

February 7

Remember that the average garbage disposal contains about 1000 times more germs than the average toilet. At least once a week, clean the rubber stopper with a diluted bleach solution.

February 8

Sit down and enjoy meals together. Studies show that when families eat dinner together, children do better in school, have better vocabulary, and seem to display more confidence than children who do not eat together as a family.

February 9

Know that all milk is tested for antibiotics, and if any are found, the product is immediately discarded. Do not pay more for milk labeled “antibiotic free.”

February 10

Serve veggie burgers with whole-grain buns and low-fat cheese for dinner tonight. Top the burgers with lettuce, tomatoes, and onion!

February 11

Have a special treat today!

February 12

Find a recipe that includes tuna or salmon, and get the ingredients you need to make it this week.

February 13

Compare “diet” or “lite” foods to the regular versions. You might find less of a difference than you would expect.

February 14

Make peanut butter and banana sandwiches on whole-wheat bread. They are a good and tasty choice for lunch or as a snack.

February 15

Use sports drinks only if you need them. Sports drinks are most beneficial for people performing continuous physical activity for longer than 60 minutes. People who are exercising lightly or for less than 1 hour do not need them.

February 16

Watch how much cheese you eat. A serving of cheese (1 ounce) is the size of an adult thumb. Cheese is high in calcium, but often is also very high in fat. As Americans, we tend to eat too much cheese.

February 17

Practice pausing between bites of food. Savor your food instead of rushing.

February 18

Plan for snacks like you plan for meals—before hunger strikes.

February 19

Switch your vegetable oil out for canola or olive oils.

February 20

Work on eliminating the words “good” or “bad” in relation to food within your home.

February 21

Leave a bowl of fruit on the table or counter. You are much more likely to grab a piece if it is easily accessible.

February 22

Replace one-third of the all-purpose flour you use with whole-wheat flour in all of your recipes.

February 23

Add extra vegetables to convenience food, such as broccoli in macaroni and cheese or extra stir-fry vegetables in packaged meals, etc.

February 24

Do jumping jacks or stomach crunches, or run up and down the stairs during commercial breaks today.

February 25

Have a special treat today!

February 26

Keep food records this week. Remember, every bite counts!

February 27

Check your calcium intake. Is everyone consuming three servings of calcium-rich foods each day?

February 28

Turn the lights out early! Not getting enough sleep can adversely affect body weight.


Review Date 5/13


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