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Kids & Parents

Junk food

• Junk food is what people call food that is not very nutritious. Junk food is made up of calories that come mostly from fat or sugar. Junk food doesn’t give your body what it needs to be healthy and strong.
• Some types of junk food are candy, potato chips, and soda.

You can do it!

• Junk food does taste good, but so do things like fresh fruit and 100% fruit juice.
• Eating healthy food instead of junk food will help your body stay healthy and strong.
• More healthy choices are fruit popsicles, veggie sticks, baked tortilla chips with salsa, microwave popcorn, or celery with peanut butter.

Q & A (kids)

Q: I really like candy and soda. I’m not fat, and I exercise a lot at school. Is candy and soda still bad for me?

A: Junk food does taste good, but so do things like fresh fruit and 100% fruit juice. One problem with junk food is that, after eating it, you aren’t hungry for foods that are going to help your body stay healthy and strong. Eating foods with lots of sugars and fats can lead to being overweight even if you aren’t right now. People who are overweight are more likely to have health problems when they get older.

Q: Sometimes I want to eat snacks that aren’t junk food, but the only snacks at home are chips and cookies. What can I eat?

A: Next time someone at your house goes grocery shopping, ask to go with them and help pick out the snacks. If you can’t go to the store, make a list of a few things you’d like to try for snacks. That will help your whole family eat healthier! Some great snacks that are easy to make are fresh fruit like apples and grapes, popsicles made out of fruit juice, veggies or baked tortilla chips con salsa, low-fat microwave popcorn, or celery with peanut butter or cream cheese.

To learn more, go to:

• Information and games on healthy eating for kids ages 6-11 can be found on the Choose My Plate website.
• Nutrition.gov has websites to visit just for tweens and teens.

Parents and Caregivers

Helping your child eat healthy

• Healthy eating for kids and teens is important for growth and development and can prevent many health problems including obesity, cavities, and anemia.
• Learning good eating habits while young helps kids grow up to have healthy eating habits throughout their lives.

You can do it!

• Kids learn most of their eating habits at home. Believe it or not, you have a lot of control over what your kids eat – now and in the future. Here are some ways to help your kids eat healthy.
• Have regular family meals. Lots of families make dinner the meal where they sit down and eat together.
• Serve a variety of healthy meals and snacks, and don’t keep lots of junk foods around to snack on.
• Be a role model by eating healthy yourself.
• Avoid fighting over food. Give kids choices about what to eat.
• Involve kids in the process. Take your child to the grocery store and let them decide whether to buy peas or corn. If it’s their idea, they are much more likely to eat it. They can also help prepare foods with supervision.

Q & A (parents)

Q: I try to feed my kids healthy foods, but we end up eating fast food several times a week because we’re so busy, and I don’t have time to cook. How can I give my kids a good diet with limited time?

A: Lots of parents are busy these days, but there are ways to eat healthy without cooking big meals. If you’re going to eat fast food, make healthy choices. Most fast food restaurants now offer healthier options, such as salads, baked potatoes, fruit, or low-fat milk instead of soda. Ask for a nutritional brochure and start checking the calories, fat, and sugar contents. As you become more familiar with the food nutrition labels, you can look at other contents, too. You can also prepare “to-go” meals beforehand. A sandwich with a piece of fruit and yogurt is an easy, quick meal. A pasta salad is a great dish that can be made ahead of time and served cold. Either of these can be put in a cooler and are ready eat anytime. You’ll find that making these quick meals will help your family eat healthier and save money.

Q: My daughter is a little overweight, and is very upset because her classmates say she’s fat. I try to buy healthy snacks, but she really likes soda and sweets. What can I do?

A: Eating healthy and exercising are the best ways to keep a healthy weight. Help your daughter understand that being healthy is more important than what she weighs. Then, make it a family project to learn more about healthy eating. You can pick out recipes, shop for foods, and prepare healthy meals together. Make it fun – not a chore. Save the sweets and sodas for special occasions, or choose healthier options such as popsicles made out of fruit juice. If you don’t have a supply of junk food at home, it’s easier not to be tempted by it. You can also do activities like walking or riding bikes to increase her level of physical activity.

To learn more, go to:

• Parents can find out how to get kids involved in healthy eating at Fruits and Veggies More Matters website.
• For nutrition information for pregnant and breastfeeding moms visit the Choose My Plate website.
• See the Catalog of Resources for Youth Physical Activity and Nutrition for information and resources available to educators, parents and others working with youth.