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Being at a healthy weight can help lower your chances of developing chronic diseases like high blood pressure, heart disease, diabetes and some cancers. Maintain your weight by eating healthy foods and, for adults, getting at least 30 minutes of physical activity each day, including aerobic and strength-building exercise.

You can get helpful information at My Moment. If you need to lose weight, it is always best to talk to your health care provider before starting a diet or exercise program.

Family Tips and Tools

Visit the 3-4-50 Program's Parent Tip Sheet for more information

Model healthy behaviors.

Busy families need simple ways to eat healthy and stay active.

Parents can model healthy eating and being physically active for their children. You can do this by eating the same healthy foods at meals together, and playing indoors and out while introducing your children to favorite games and sports. Walking as a family, running together, and dancing in the living room on rainy days all help parents and kids get the physical activity they need and build healthy habits for the future.

Limit screen time.

Spending less time in front of electronic screens like televisions, computers, phones and tablets is important as well.

Most of the time in front of the screen is time not being active. With more and more school work requiring time in front of the computer or tablet, help children and youth find other ways to spend free time.

Take a look at these tips for more information.

Build healthy eating habits.

Building healthy habits also includes eating. Introduce children to new vegetables by including them in gardening, purchasing at the farmer’s market or grocery store, and preparing food.

Children who are involved in growing and cooking healthy foods are much more likely to try healthy foods. It takes some people at least seven tastes to become accustomed to a new food. Let children try a small amount without expecting them to eat a full serving.

If your child is in school, ask if they are trying new foods – many Vermont schools offer taste tests of local fruits and vegetables for students.Your child may try a fruit or vegetable they like and will eat it if you make it at home.

Last Updated: May 25, 2023