There's no great secret to healthy eating. To help your children and family develop healthy eating habits:

• Provide plenty of vegetables, fruits, and
• whole-grain products
• Include low-fat or non-fat milk or dairy products
• Choose lean meats, poultry, fish, lentils, and beans
• for protein
• Serve reasonably-sized portions
• Encourage your family to drink lots of water
• Limit sugar-sweetened beverages
• Limit consumption of sugar and saturated fat

Remember that small changes every day can lead to a recipe for success! For more information about nutrition, visit Finding Your Way to a Healthier You: Based on the Dietary Guidelines for Americans. (PDF-255K)

Look for ways to make favorite dishes healthier.

The recipes that you may prepare regularly, and that your family enjoys, with just a few changes can be healthier and just as satisfying. For new ideas about how to add more fruits and vegetables to your daily diet check out the recipe database from the FruitsandVeggiesMatter.gov. This database enables you to find tasty fruit and vegetable recipes that fit your needs.

Remove calorie-rich temptations!

Although everything can be enjoyed in moderation, reducing the calorie-rich temptations of high-fat and high-sugar, or salty snacks can also help your children develop healthy eating habits. Instead only allow your children to eat them sometimes, so that they truly will be treats! Here are examples of easy-to-prepare, low-fat and low-sugar treats that are 100 calories or less:

• A medium-size apple
• A medium-size banana
• 1 cup blueberries
• 1 cup grapes
• 1 cup carrots, broccoli, or bell peppers
  with 2 tbsp. hummus

Another part of balancing calories is to engage in an appropriate amount of physical activity and avoid too much sedentary time. In addition to being fun for children and teens, regular physical activity has many health benefits, including:

• Strengthening bones
• Decreasing blood pressure
• Reducing stress and anxiety
• Increasing self-esteem
• Helping with weight management

Help kids stay active

Children and teens should participate in at least 60 minutes of moderate intensity physical activity most days of the week, preferably daily.11 Remember that children imitate adults. Start adding physical activity to your own daily routine and encourage your child to join you.

Some examples of moderate intensity physical activity include:

• Brisk walking
• Playing tag
• Jumping rope
• Playing soccer
• Swimming
• Dancing

If your child experiences any of the following:

• Fast breathing or trouble breathing
• Bluish or gray skin color
• Not drinking enough fluids
• Severe or persistent vomiting
• Not waking up or not interacting
• Being so irritable that the child does not want to be held
• Flu-like symptoms improve but then return with fever and worse cough

In adults, emergency warning signs that need urgent medical attention include:

• Difficulty breathing or shortness of breath
• Pain or pressure in the chest or abdomen
• Sudden dizziness
• Confusion
• Severe or persistent vomiting
• Flu-like symptoms improve but then return with fever and worse cough

Follow These Home Care Recommendations:

• Stay home for 7 days after your symptoms begin or until you have been symptom-free for 24 hours, whichever is longer
• Drink clear fluids (such as water, broth, sports drinks, electrolyte beverages for infants) to keep from being dehydrated.
• Dishes can be done in dishwasher or with hot soapy water.
• Throw away tissues and other disposable items used by the sick person in the trash. Wash your hands after touching used tissues and similar waste.
• Have everyone in the household wash hands often with soap and water, especially after coughing or sneezing. Alcohol-based hand cleaners are also effective.
• Avoid touching your eyes, nose and mouth. Germs spread this way.

For more detailed information about novel H1N1 home care, visit http://www.cdc.gov/h1n1flu or call 1-800-CDC-INFO