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<!DOCTYPE html PUBLIC "-//W3C//DTD HTML 4.01 Transitional//EN" "http://www.w3.org/TR/html4/loose.dtd"> <html lang="en"> <head> <title>We Can! Parent Tip Sheets, Tools & Resources, NHLBI, NIH</title> <link rel="shortcut icon" href="/favicon.ico" type="image/x-icon"> <meta http-equiv="Content-Type" content="text/html; charset=UTF-8"> <meta http-equiv="content-language" name="language" content="en"> <link rel="stylesheet" href="/styles/globalstyle.css" media="screen" type="text/css"> <link rel="stylesheet" href="/styles/global-print.css" media="print" type="text/css"> <link rel="stylesheet" href="/styles/header-footer.css" media="screen" type="text/css"> <link rel="stylesheet" type="text/css" href="/styles/footer.css" /> <link href='https://fonts.googleapis.com/css?family=Lato' rel='stylesheet' type='text/css'> <meta name="Keywords" content="parent tips, healthy weight, childhood obesity prevention, obesity help, nutrition, healthy eating, eating healthy, physical activity, exercise, screen time, we can, we can program, wecan"> <meta name="Description" content="Tips to help families maintain a healthy weight by eating right, getting active, and reducing screen time">  <meta name="editor" content="Ogilvy, bennettg"> <meta name="owner" content="mcgowanm, kelleym"> <meta name="approver" content="croomm"> <meta name="branch" content="DARD"> <meta name="Last.Revised" content="02/16/2014"> <meta name="Audience" content="Public"> <meta name="Date.Published" content="10/25/2012"> <meta name="Language" content="English"> <style type="text/css">  </style>  <link rel="stylesheet" type="text/css" href="/styles/header.css" /> <script src="//assets.adobedtm.com/073614e3197b/1c82765d3a26/launch-888908c4ba6f.min.js"></script>  <script async="" type="text/javascript" id="_fed_an_ua_tag" src="https://dap.digitalgov.gov/Universal-Federated-Analytics-Min.js?agency=HHS&subagency=NIH"></script> </head> <body lang="en"> <script> var section="public_inactive"; </script> <link href="/inc/css/uswds.css" rel="stylesheet"> <link href="/inc/css/navigation.css" rel="stylesheet"> <meta http-equiv="Content-Type" content="text/html; charset=UTF-8" /> <section aria-label="Official government website" class="usa-banner"> <div class="usa-accordion"> <header class="usa-banner__header"> <div class="usa-banner__inner"> <div class="grid-col-auto"><img alt="U.S. flag" class="usa-banner__header-flag" src="/inc/img/us_flag_small.png" /></div> <div class="grid-col-fill tablet:grid-col-auto"> <p class="usa-banner__header-text">An official website of the United States government</p> <p aria-hidden="true" class="usa-banner__header-action">Here's how you know</p> </div> <button aria-controls="gov-banner-default-default" aria-expanded="false" class="usa-accordion__button usa-banner__button" type="button"><span class="usa-banner__button-text">Here’s how you know</span></button></div> </header> <div class="usa-banner__content usa-accordion__content" id="gov-banner-default-default"> <div class="grid-row grid-gap-lg"> <div class="usa-banner__guidance tablet:grid-col-6"><img alt="" aria-hidden="true" class="usa-banner__icon usa-media-block__img" role="img" src="/inc/img/icon-dot-gov.svg" /> <div class="usa-media-block__body"> <p><strong>Official websites use .gov</strong><br /> A <strong>.gov</strong> website belongs to an official government organization in the United States.</p> </div> </div> <div class="usa-banner__guidance tablet:grid-col-6"><img alt="" aria-hidden="true" class="usa-banner__icon usa-media-block__img" role="img" src="/inc/img/icon-https.svg" /> <div class="usa-media-block__body"> <p><strong>Secure .gov websites use HTTPS</strong><br /> A <strong>lock</strong> ( <span class="icon-lock"><svg aria-labelledby="banner-lock-title-default banner-lock-description-default" class="usa-banner__lock-image" focusable="false" height="64" role="img" viewbox="0 0 52 64" width="52" xmlns="http://www.w3.org/2000/svg"> <title id="banner-lock-title-default"></title> <desc id="banner-lock-description-default">A locked padlock</desc> <path d="M26 0c10.493 0 19 8.507 19 19v9h3a4 4 0 0 1 4 4v28a4 4 0 0 1-4 4H4a4 4 0 0 1-4-4V32a4 4 0 0 1 4-4h3v-9C7 8.507 15.507 0 26 0zm0 8c-5.979 0-10.843 4.77-10.996 10.712L15 19v9h22v-9c0-6.075-4.925-11-11-11z" fill="#000000" fill-rule="evenodd"></path> </svg> </span>) or <strong>https://</strong> means you’ve safely connected to the .gov website. Share sensitive information only on official, secure websites.</p> </div> </div> </div> </div> </div> </section> <div id="block-mainnavigation"> <div id="main-site-logo"> <a href="https://www.nhlbi.nih.gov"> <img src="/inc/img/NHLBI_Logo_Vector.svg" title="Home"> </a> </div> <div id="main-navbar"> <ul class="menu-level-0"> <li> <a href="https://www.nhlbi.nih.gov/health" class="level-0-link">Health Topics</a> </li> <li> <a href="https://www.nhlbi.nih.gov/science" class="level-0-link">The Science</a> </li> <li> <a href="https://www.nhlbi.nih.gov/grants-and-training" class="level-0-link">Grants and Training</a> </li> <li> <a href="https://www.nhlbi.nih.gov/news" class="level-0-link">News and Events</a> </li> <li> <a href="https://www.nhlbi.nih.gov/about" class="level-0-link">About NHLBI</a> </li> </ul> </div> </div> <script src="/inc/js/uswds.min.js"></script> <div id="wrapper"> <div id="Breadcrumbs"> <a href="/index.htm">Home</a> » <a href="/health/index.htm">Health Information for the Public</a> » <a href="/health/educational/index.htm">Educational Campaigns & Programs</a> » <a href="/health/educational/wecan/index.htm"> <span class="wordmark">We Can! </span></a> » <a href="index.htm" title="Tools and Resources">Tools and Resources</a> » <span class="wordmark">We Can!</span> Parent Tip Sheets </div> <div id="inner-wrapper"> <div class="column sidebar"> <div id="left-nav"> <a href="/health/educational/wecan/"><img src="/health/educational/wecan/images/wecan-menu-logo.gif" alt="We Can!, Ways to Enhance Children's Activity and Nutrition"> <span style="position:absolute; top: 110px; left: 18px; font-family: Georgia, Times New Roman, Times, serif; font-size: 14px; font-style: italic; color: #334455 !important; text-decoration:none;">Ways to Enhance<br>Children's Activity<br>& Nutrition</span> </a> <ul id="wecan-nav"> <li><a href="/health/educational/wecan/about-wecan/index.htm">About <span class="wordmark">We Can!</span></a> <ul> <li><a href="/health/educational/wecan/about-wecan/background.htm">Background</a></li> <li><a href="/health/educational/wecan/about-wecan/strategies.htm">Strategies</a></li> <li><a href="/health/educational/wecan/about-wecan/founding-sites.htm">Founding Sites</a></li> <li><a href="/health/educational/wecan/about-wecan/program-publications.htm">Background Materials</a></li> </ul> </li> <li><a href="/health/educational/wecan/eco-social/index.htm">Get Started With <span class="wordmark">We Can!</span></a> <ul> <li><a href="/health/educational/wecan/eco-social/eco-you.htm">Resources for You</a></li> <li><a href="/health/educational/wecan/eco-social/eco-family.htm">Resources for Your Family</a></li> <li><a href="/health/educational/wecan/eco-social/eco-organization.htm">Resources for Your Organization</a></li> <li><a href="/health/educational/wecan/eco-social/eco-programs.htm">Resources About Public Programs and Policy</a></li> </ul> </li> <li><a href="/health/educational/wecan/healthy-weight-basics/index.htm">Healthy Weight Basics</a> <ul> <li><a href="/health/educational/wecan/healthy-weight-basics/healthy-weight.htm">What Is a Healthy Weight</a></li> <li><a href="/health/educational/wecan/healthy-weight-basics/balance.htm">Balance Food and Activity</a></li> <li><a href="/health/educational/wecan/healthy-weight-basics/body-mass-index.htm">Calculate Body Mass Index</a></li> <li><a href="/health/educational/wecan/healthy-weight-basics/get-started.htm">Get Your Family Started</a></li> <li><a href="/health/educational/wecan/healthy-weight-basics/maintain.htm">Maintain a Healthy Weight for Life</a></li> <li><a href="/health/educational/wecan/healthy-weight-basics/obesity.htm">Why Obesity Is a Health Problem</a></li> </ul> </li> <li><a href="/health/educational/wecan/eat-right/index.htm">Eat Right</a> <ul> <li><a href="/health/educational/wecan/eat-right/choosing-foods.htm">Choosing Foods for Your Family</a></li> <li><a href="/health/educational/wecan/eat-right/eating-out.htm">Eating Healthy When Eating Out</a></li> <li><a href="/health/educational/wecan/eat-right/smart-food-shopping.htm">Food Shopping Tips</a></li> <li><a href="/health/educational/wecan/eat-right/fun-family-recipes.htm">Fun Family Recipes</a></li> <li><a href="/health/educational/wecan/eat-right/healthy-cooking.htm">Healthy Cooking and Snacking</a></li> <li><a href="/health/educational/wecan/eat-right/sample-plans.htm">Healthy Eating Plans</a></li> <li><a href="/health/educational/wecan/eat-right/limit-fat-sugar.htm">Limit Fat and Sugar</a></li> <li><a href="/health/educational/wecan/eat-right/distortion.htm">Serving Sizes and Portions</a></li> <li><a href="/health/educational/wecan/eat-right/portion-distortion.htm">Portion Distortion</a></li> <li><a href="/health/educational/wecan/eat-right/tips-eating-right.htm">Tips for Eating Right</a></li> <li><a href="/health/educational/wecan/eat-right/nutrition-facts.htm">Use the Nutrition Facts Label</a></li> </ul> </li> <li><a href="/health/educational/wecan/get-active/index.htm">Get Active</a> <ul> <li><a href="/health/educational/wecan/get-active/activity-plan.htm">Everyday Ideas to Move More</a></li> <li><a href="/health/educational/wecan/get-active/family-active-time.htm">Make Family Time Active Time</a></li> <li><a href="/health/educational/wecan/get-active/physical-activity-guidelines.htm">Physical Activity Guidelines</a></li> <li><a href="/health/educational/wecan/get-active/getting-active.htm">Tips for Getting Active</a></li> </ul> </li> <li><a href="/health/educational/wecan/reduce-screen-time/index.htm">Reduce Screen Time</a> <ul> <li><a href="/health/educational/wecan/reduce-screen-time/tips-to-reduce-screen-time.htm">Tips to Reduce Screen Time</a></li> </ul> </li> <li><a href="/health/educational/wecan/community/index.htm">In Your Community</a> <ul> <li><a href="/health/educational/wecan/community/find-a-program.htm">Find A Program Near You</a></li> </ul> </li> <li><a href="/health/educational/wecan/partner-with-us/index.htm">Develop Your Program</a> <ul> <li><a href="/health/educational/wecan/partner-with-us/city-county-sites.htm">City and County Sites</a></li> <li><a href="/health/educational/wecan/partner-with-us/case-studies.htm">Case Studies</a></li> <li><a href="/health/educational/wecan/partner-with-us/national-partners2.htm">National Partners</a> <ul> <li><a href="/health/educational/wecan/partner-with-us/national-partners-list.htm">National Partners List</a></li> </ul> </li> <li><a href="/health/educational/wecan/partner-with-us/training.htm">Training</a></li> </ul> </li> <li><a href="/health/educational/wecan/health-professionals/index.htm">For Health Professionals</a></li> <li class="current"><a href="/health/educational/wecan/tools-resources/index.htm">Tools and Resources</a> <ul> <li><a href="/health/educational/wecan/tools-resources/promotional-materials.htm">Promotional Materials</a></li> <li><a href="/health/educational/wecan/tools-resources/programming-materials.htm">Programming Materials</a></li> <li><a href="/health/educational/wecan/tools-resources/weight-management.htm">Weight Management</a></li> <li><a href="/health/educational/wecan/tools-resources/nutrition.htm">Nutrition</a></li> <li><a href="/health/educational/wecan/tools-resources/physical-activity.htm">Physical Activity</a></li> <li><a href="/health/educational/wecan/tools-resources/tools-reduce-screen-time.htm">Reduce Screen Time</a></li> <li class="current index"><a href="/health/educational/wecan/tools-resources/parent-tip-sheets.htm">Parent Tip Sheets</a></li> <li><a href="/health/educational/wecan/tools-resources/child-teen-resources.htm">Materials to Share With Children and Teens</a></li> <li><a href="/health/educational/wecan/tools-resources/curricula-toolkits.htm">Curricula and Toolkits</a></li> <li><a href="/health/educational/wecan/tools-resources/ethnically-diverse-populations.htm">Materials for Ethnically Diverse Populations</a></li> <li><a href="/health/educational/wecan/tools-resources/opcc-campaign.htm">New PSA Campaign</a></li> <li><a href="/health/educational/wecan/tools-resources/trivia.htm"><span class="wordmark">We Can!</span> Challenge Trivia</a></li> <li><a href="/health/educational/wecan/tools-resources/logo-guidelines.htm">Logo Guidelines</a></li> </ul> </li> <li><a href="/health/educational/wecan/news-events/index.htm">News and Events</a> <ul> <li><a href="/health/educational/wecan/news-events/media-newsroom.htm">Media Newsroom</a> <ul> <li><a href="/health/educational/wecan/news-events/press-releases.htm">Press Releases</a></li> <li><a href="/health/educational/wecan/news-events/audio-news-releases.htm">Audio News Releases</a></li> <li><a href="/health/educational/wecan/news-events/public-service-announcements.htm">Public Service Announcements</a></li> <li><a href="/health/educational/wecan/news-events/matte-articles.htm">Community News Features</a></li> </ul> </li> <li><a href="/health/educational/wecan/news-events/news-archive.htm">News Archive</a></li> <li><a href="/health/educational/wecan/news-events/enewsletters.htm">eNewsletters</a></li> <li><a href="/health/educational/wecan/news-events/calendar.htm">Calendar</a></li> </ul> </li> <li style="height:56px;"> <div style="margin: 5px 0 0 20px;"> <a href="http://www.facebook.com/nihwecan" style="display:inline; background: transparent !important;"><img src="/images/socialmedia/facebook.gif" border="none" alt="facebook icon" style="margin:8px 0 0 4px;"></a><a href="/about/contact/link-disclaimer.htm" target="_new"><img src="/files/images/external-link.png" alt="external disclaimer"></a> <a href="http://www.youtube.com/nihwecan" style="display:inline; background: transparent !important;"><img src="/images/socialmedia/youtube.gif" border="none" alt="youtube icon" style="margin: 8px 0 0 4px;"></a><a href="/about/contact/link-disclaimer.htm" target="_new"><img src="/files/images/external-link.png" alt="external disclaimer"></a> </div> </li> </ul> </div> </div>  <div class="column" id="content"> <h1>Parent Tip Sheets</h1> <img src="/health/educational/wecan/images/header.tools-resources.jpg" alt="Four girls jumping rope" title="Four girls jumping rope" width="515" height="360" class="header-banner"> <p>Are you looking for ideas to help your family eat healthy, get active, and reduce screen time? Try using the helpful tips in <span class="wordmark">We Can!</span>'s parent tip sheets with your family.</p> <p>To help families and communities reduce screen time, <span class="wordmark">We Can!</span><sup>®</sup> has developed a variety of useful, evidence-based materials and information.</p> <ul> <li><a href="#weight" title="Weight Management">Weight Management</a> <img src="/health/educational/wecan/images/new.gif" alt="new item icon"></li> <li><a href="#nutrition" title="Nutrition and Healthy Eating">Nutrition and Healthy Eating</a> <img src="/health/educational/wecan/images/new.gif" alt="new item icon"></li> <li><a href="#activity" title="Physical Activity">Physical Activity</a> <img src="/health/educational/wecan/images/new.gif" alt="new item icon"></li> <li><a href="#screentime" title="Reducing Screen Time">Reducing Screen Time</a></li> </ul> <h2><a name="weight" id="weight"></a>Weight Management</h2> <h3><a href="/health/educational/wecan/downloads/calreqtips.pdf" title="Calories Needed Each Day">Calories Needed Each Day<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (165 KB PDF)</h3> <p>This tip sheet explains the calories needed each day for boys and men, and for girls and women by age and three levels of physical activity.</p> <h3><a href="/health/educational/wecan/downloads/energy-worksheet.pdf" title="Energy Balance Worksheet">Energy Balance: ENERGY IN & ENERGY OUT<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (786 KB PDF)</h3> <p>Use this worksheet to better understand how balancing energy in and energy out can help your family maintain a healthy weight.</p> <h3><a href="/health/educational/wecan/downloads/tips.pdf" title="Get Started! Eating Healthy and Moving More">Get Started! Eating Healthy and Moving More<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (91 KB PDF)</h3> <p>Try these tips from <span class="wordmark">We Can!</span> to eat well and move more and see how easy taking small steps toward a healthier life can be.</p> <h3><a href="/health/educational/wecan/tools-resources/back-to-school.htm" title="Healthy Back to School Habits">Healthy Back to School Habits</a> | <a href="/health/educational/wecan/downloads/tip-back-to-school.pdf" title="Healthy Back to School Habits">PDF<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (83 KB PDF)</h3> <p>Keep your kids on the right track this school year with these tips for eating right, getting active, and reducing screen time.</p> <h3><a href="/health/educational/wecan/tools-resources/healthy-habits.htm" title="Healthy Habits, Healthy Families">Healthy Habits, Healthy Families</a> | <a href="/health/educational/wecan/downloads/tip-healthy-habits.pdf" title="Healthy Habits, Healthy Families">PDF<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (104 KB PDF)</h3> <p>Learn fun ways families can support each other in eating right, getting active, and reducing screen time.</p> <h3><a href="/health/educational/wecan/downloads/yourweight.pdf" title="Knowing What Your Weight Means">Knowing What Your Weight Means<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (98 KB PDF)</h3> <p>Body Mass Index�or BMI�and waist size are two numbers that can help you decide if your weight is healthy, or if you need to make some changes. This tip sheet explains how to find both and what they mean.</p> <ul class="resource-list"> <li>Available in Spanish: <a href="/health/educational/wecan/downloads/peso-saludable.pdf" title="�Tiene un peso saludable?">�Tiene un peso saludable?<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (93 KB PDF)</li> </ul> <h3><a href="/health/educational/wecan/downloads/tip-role-model.pdf" title="We Can! Parent Tips: Be a Good Health Role Model"><span class="wordmark">We Can!</span> Parent Tips: Be a Good Health Role Model<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (835 KB PDF)</h3> <p>Find tips for using your power as a role model to make your home a healthy eating zone, get your family moving, and limit screen time.</p> <h3><a href="/health/educational/wecan/downloads/physician2.pdf" title="Parent Tips: Healthy Families, Healthy Weight"><span class="wordmark">We Can!</span> Parent Tips: Healthy Families, Healthy Weight<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (88 KB PDF)</h3> <p>This tip sheet provides an overview of the <span class="wordmark">We Can!</span> program and tips for living a healthier lifestyle with their kids.</p> <h3><a href="/health/educational/wecan/downloads/tip-words-to-know.pdf" title="Words You Should Know">Words You Should Know<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (97 KB PDF)</h3> <p>Learn the meaning of words related to maintaining a healthy weight, such as calorie balance, overweight, and portion size.</p> <p>Visit the <a href="weight-management.htm">Weight Management Tools and Resources</a> page for more resources. </p> <p class="backtop"><a href="#content">Back to Top</a></p> <h2><a name="nutrition" id="nutrition"></a>Nutrition and Healthy Eating</h2> <h3><a href="/health/educational/wecan/downloads/tip-save-money.pdf" title="At the Store - Save Money and Shop Healthy">At the Store - Save Money and Shop Healthy<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (870 KB PDF)</h3> <p>Find tips for saving money and eating better.</p> <ul class="resource-list"> <li>Available in Spanish: <a href="/health/educational/wecan/downloads/ahorre-dinero.pdf" title="Ahorre dinero en la tienda mientras compra alimentos saludables">Ahorre dinero en la tienda mientras compra alimentos saludables<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (85 KB PDF)</li> </ul> <h3><a href="/health/educational/wecan/downloads/tip_comparison.pdf" title="Compare and Save: Eat Healthy, Spend Less">Compare and Save: Eat Healthy, Spend Less<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (115 KB PDF)</h3> <p>Find examples of how healthy meals and snacks can save you calories and money.</p> <h3><a href="/health/educational/wecan/downloads/tip-fats-and-oils.pdf" title="Cooking with Healthier Fats and Oils">Cooking with Healthier Fats and Oils<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (93 KB PDF)</h3> <p>When you do use fats and oils, choose those with less saturated fat, trans fat, and cholesterol. Use this chart to help you choose products with less saturated fat that are healthier for you and your family.</p> <ul class="resource-list"> <li>Available in Spanish: <a href="/health/educational/wecan/downloads/tip-fats-and-oils-sp.pdf" title="Cómo elegir grasas y aceites">Cómo elegir grasas y aceites<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (415 KB PDF)</li> </ul> <h3><a href="/health/educational/wecan/downloads/tip-eat-healthy-chart.pdf" title="Eat Healthy, Move More Chart">Eat Healthy, Move More Chart<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (122 KB PDF)</h3> <p>Use this chart to track what your family is doing to eat healthy and move more each week.</p> <h3><a href="/health/educational/wecan/downloads/tips.pdf" title="Get Started! Eating Healthy and Moving More">Get Started! Eating Healthy and Moving More<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (91 KB PDF)</h3> <p>Try these tips from <span class="wordmark">We Can!</span> to eat well and move more and see how easy taking small steps toward a healthier life can be.</p> <ul class="resource-list"> <li>Available in Spanish: <a href="/health/educational/wecan/downloads/la-formula.pdf" title="La f�rmula de ¡Podemos! para una vida saludable y activa">La f�rmula de <span class="wordmark-sp">¡Podemos!</span> para una vida saludable y activa<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (153 KB PDF)</li> </ul> <h3><a href="/health/educational/wecan/downloads/cookwithchildren.pdf" title="Getting Kids in the Kitchen">Getting Kids in the Kitchen<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (85 KB PDF)</h3> <p>Cooking with your children is a good way to build healthy eating habits. Using this tip sheet, learn what kids can do at every age to help you prepare meals!</p> <ul class="resource-list"> <li>Available in Spanish: <a href="/health/educational/wecan/downloads/cookwithchildren-sp.pdf" title="Cocine con los niños">Cocine con los niños<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (450 KB PDF)</li> </ul> <h3><a href="/health/educational/wecan/downloads/hundredcalories.pdf" title="Healthy Snacks-100 Calories or Less">Healthy Snacks�100 Calories or Less<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (81 KB PDF)</h3> <p>Find ideas for tasty and healthy snacks that will help you and your family stay at a healthy weight.</p> <ul class="resource-list"> <li>Available in Spanish: <a href="/health/educational/wecan/downloads/hundredcalories-sp.pdf" title="Meriendas de 100 calor�as o menos">Bocadillos (snacks) de 100 calor�as o menos<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a><br>(404 KB PDF)</li> </ul> <h3><a href="/health/educational/wecan/downloads/tip-eat-healthy.pdf" title="Help Your Kids Eat Healthy and Move More">Help Your Kids Eat Healthy and Move More<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (1.2 MB PDF)</h3> <p>Find tips for teaching your children to eat healthy and to be more active.</p> <h3><a href="/health/educational/wecan/downloads/tip-sugar-in-drinks.pdf" title="How Much Sugar and Calories Are in Your Favorite Drink?">How Much Sugar and Calories Are in Your Favorite Drink?<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> <br>(306 KB PDF)</h3> <p>Many people don't realize just how much sugar and calories we drink in a day. Use this tip sheet to help your family make smart choices by substituting no- or low-calorie drinks for sugar-sweetened ones.</p> <h3><a href="/health/educational/wecan/downloads/nutritionlabel.pdf" title="How to Use the Nutrition Facts Label">How to Use the Nutrition Facts Label<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (107 KB PDF)</h3> <p>Most packaged foods have a Nutrition Facts label. This tip sheet shows you how to use the label to make healthy food choices.</p> <ul class="resource-list"> <li>Available in Spanish: <a href="/health/educational/wecan/downloads/nutritionlabel-sp.pdf">Utilice los datos de la etiqueta de nutrici�n<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a><br>(406 KB PDF)</li> </ul> <h3><a href="/health/educational/wecan/downloads/tip_choices.pdf" title="Making Healthier Food Choices">Making Healthier Food Choices<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (1.3 MB PDF)</h3> <p>Find tips to help you make healthier food choices for your family when eating in or dining out.</p> <ul class="resource-list"> <li>Available in Spanish: <a href="/health/educational/wecan/downloads/tip_choices_sp.pdf">Cómo elegir alimentos más saludables: la clave est� en la VARiedad<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (453 KB PDF)</li> </ul> <h3><a href="/health/educational/wecan/downloads/var.pdf" title="Opciones para una alimentaci�n saludable (Choices for Healthy Eating)">Opciones para una alimentaci�n saludable (Choices for Healthy Eating)<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (426 KB PDF)</h3> <p>Available in Spanish only, this tip sheet provides additional information about using the variedad (VAR) concept to eat healthy and maintain a healthy weight.</p> <h3><a href="/health/educational/wecan/downloads/tip-portion-size.pdf" title="Portion Size Matters">Portion Size Matters<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (111 KB PDF)</h3> <p>Learn why portion size matters and how you can eat smaller portions.</p> <ul class="resource-list"> <li>Available in Spanish: <a href="/health/educational/wecan/downloads/tip-portion-size-sp.pdf" title="Eligiendo porciones más saludables">Eligiendo porciones más saludables<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (430 KB PDF)</li> </ul> <h3><a href="/health/educational/wecan/downloads/recetas-saludables.pdf" title="Recetas divertidas y saludables">Recetas divertidas y saludables (Fun and Healthy Recipes)<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> <br>(692 KB PDF)</h3> <p>Available in Spanish only, this tip sheet provides easy recipes to encourage healthy eating habits in families.</p> <h3><a href="/health/educational/wecan/downloads/tip_saving.pdf" title="Save Money By Cooking Smarter">Save Money By Cooking Smarter<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (125 KB PDF)</h3> <p>This resource offers tips for cooking healthy meals for your family on a tight budget and healthy cooking and baking substitutions.</p> <h3><a href="/health/educational/wecan/downloads/tip-school-lunches.pdf">Secrets to Making Healthy and Fun School Lunches<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (85 KB PDF)</h3> <p>Use this tip sheet to learn how to make a healthy lunch that your kids will look forward to eating.</p> <ul class="resource-list"> <li>Available in Spanish: <a href="/health/educational/wecan/downloads/tip-school-lunches-sp.pdf" title="Secretos para preparar almuerzos saludables y divertidos">Secretos para preparar almuerzos saludables y divertidos<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (355 KB PDF)</li> </ul> <h3><a href="/health/educational/wecan/downloads/intake.pdf" title="USDA Food Pattern and the DASH Eating Plan">USDA Food Pattern and the DASH Eating Plan<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (78 KB PDF)</h3> <p>This tip sheet helps you find out what amount of food is healthy for you and your family.</p> <h3><a href="/health/educational/wecan/downloads/go-slow-whoa.pdf" title="GO, SLOW, and WHOA Foods"><span class="wordmark">We Can!</span> GO, SLOW, and WHOA Foods<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (106 KB PDF)</h3> <p>This tip sheet explains the difference between "Go Foods," "Slow Foods," and "Whoa Foods." You can eat Go Foods almost anytime. Eat Slow Foods less often, and eat Whoa Foods only once in a while or on special occasions.</p> <ul class="resource-list"> <li>Available in Spanish: <a href="/health/educational/wecan/downloads/go-slow-whoa-sp.pdf">Alimentos para consumir siempre, de vez en cuando y raramente<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (175 KB PDF)</li> </ul> <h3><a href="/health/educational/wecan/downloads/tip-picky-eater.pdf" title="Parent Tips: Picky Eaters"><span class="wordmark">We Can!</span> Parent Tips: Picky Eaters<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (1.8 MB PDF)</h3> <p>Turn the picky eater in your family into a healthy eater using these tips.</p> <h3><a href="/health/educational/wecan/downloads/tip_planner.pdf" title="Weekly Meal Planner">Weekly Meal Planner<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (318 KB PDF)</h3> <p>Use this tool to help plan healthier meals for your family. It includes ideas for healthier breakfasts, lunches, and dinners.</p> <p>Visit the <a href="nutrition.htm">Nutrition Tools and Resources</a> page for more resources.</p> <p class="backtop"><a href="#content">Back to Top</a></p> <h2><a name="activity" id="activity"></a>Physical Activity </h2> <h3><a href="/health/educational/wecan/downloads/tip_physical_activity.pdf" title="Be Active and Have Fun">Be Active and Have Fun<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (80 KB PDF)</h3> <p>Try these tips from <span class="wordmark">We Can!</span> to help increase daily physical activity and have fun at the same time.</p> <ul class="resource-list"> <li>Available in Spanish: <a href="/health/educational/wecan/downloads/la-actividad.pdf" title="¡Podemos! hacer que la actividad f�sica sea divertida"><span class="wordmark-sp">¡Podemos!</span> hacer que la actividad f�sica sea divertida<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (82 KB PDF)</li> </ul> <h3><a href="/health/educational/wecan/downloads/tips.pdf" title="Get Started! Eating Healthy and Moving More">Get Started! Eating Healthy and Moving More<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (91 KB PDF)</h3> <p>Try these tips from <span class="wordmark">We Can!</span> to eat well and move more and see how easy taking small steps toward a healthier life can be.</p> <ul class="resource-list"> <li>Available in Spanish: <a href="/health/educational/wecan/downloads/la-formula.pdf" title="La f�rmula de ¡Podemos! para una vida saludable y activa">La f�rmula de <span class="wordmark-sp">¡Podemos!</span> para una vida saludable y activa<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (153 KB PDF)</li> </ul> <h3><a href="/health/educational/wecan/downloads/activity-log.pdf" title="We Can! Move More Every Day"><span class="wordmark">We Can!</span> Move More Every Day<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (94 KB PDF)</h3> <p>Use this worksheet to record expected physical activity for your family including time, day of the week, and who will participate.</p> <p>Visit the <a href="physical-activity.htm">Physical Activity Tools and Resources</a> page for more resources.</p> <p class="backtop"><a href="#content">Back to Top</a></p> <h2><a name="screentime" id="screentime"></a>Reducing Screen Time</h2> <h3><a href="/health/educational/wecan/downloads/reduce-screen-time.pdf">Help Your Kids Reduce Screen Time and Move More<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (1.3 MB PDF)</h3> <p>Follow these simple tips to help your children reduce their screen time and spend more time being active.</p> <ul class="resource-list"> <li>Available in Spanish: <a href="/health/educational/wecan/downloads/reduzca.pdf" title="¡Podemos! ayudar a nuestros niños a ser más activos y pasar menos tiempo frente a la pantalla"><span class="wordmark-sp">¡Podemos!</span> ayudar a nuestros niños a ser más activos y pasar menos tiempo frente a la pantalla<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (90 KB PDF)</li> </ul> <h3><a href="/health/educational/wecan/downloads/screen-time-log.pdf"><span class="wordmark">We Can!</span> Screen Time Chart<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (141 KB PDF)</h3> <p>Fill out this screen time chart to see how much time your family spends in front of a screen.</p> <ul class="resource-list"> <li>Available in Spanish: <a href="/health/educational/wecan/downloads/reduzca.pdf" title="¡Podemos! ayudar a nuestros niños a ser más activos y pasar menos tiempo frente a la pantalla"><span class="wordmark-sp">¡Podemos!</span> ayudar a nuestros niños a ser más activos y pasar menos tiempo frente a la pantalla<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (90 KB PDF)</li> </ul> <p>Visit the <a href="tools-reduce-screen-time.htm">Reduce Screen Time Tools and Resources</a> page for more resources.</p> <p class="backtop"><a href="#content">Back to Top</a></p> <p><em>Note: Documents in PDF format require the <a href="http://www.adobe.com/products/acrobat/readstep2.html" target="_blank">Adobe Acrobat Reader<img src="/files/images/external-link.png" alt="external disclaimer"></a>. If you experience problems with PDF documents, please <a href="http://www.adobe.com/products/acrobat/readstep2.html" target="_blank">download the latest version of the Reader<img src="/files/images/external-link.png" alt="external disclaimer"></a>.</em></p> </div>  <div id="main-top-right" class="column sidebar"> <div class="link-feature" id="right-column"> <div id="right-bubble-toolsresources"> <p class="right-bubble-text">Ever heard of "<a href="/health/educational/wecan/eat-right/choosing-foods.htm">Go, Slow, and Whoa</a>"? It's a guide that can help you make healthy food choices.</p> </div> <div class="rcSectionTtl"> Related Resources </div> <div> <p> <a href="/health/educational/wecan/tools-resources/opcc-campaign.htm">Give Your Kids a Healthy Challenge</a><br> Help your children maintain a healthy weight </p> </div> <div> <p> <a href="/health/educational/wecan/downloads/healthy-adventure.pdf" target="_blank">Healthy Adventure Infographic<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (572 KB PDF)<br> Tips on ways you and your family can get healthy together </p> </div> <div> <p> <a href="/health/educational/wecan/news-events/matte25.htm">Healthy Eating on the Go</a><br> Introduce your family to the idea of GO, SLOW, and WHOA foods to help them eat healthier </p> </div> <div> <p> <a href="/health/educational/wecan/news-events/matte27.htm">How To Tell If Your Child Is At A Healthy Weight</a><br> Finding out your child's BMI can be a useful first step in learning whether he or she is at a healthy weight </p> </div>  </div>  </div> <p id="lastmodified">Last Updated: February 16, 2014</p> </div>  </div>  <div id="wecan-footer"> <div style="width:1000px; height:57px; background-image:url('/health/educational/wecan/images/footer-1-1.jpg'); background-repeat:no-repeat; background-position:right bottom;"> </div> <div style="width:1000px; height:122px; background: #e6e6e6; background-image:url('/health/educational/wecan/images/footer-1-2.jpg'); background-repeat:no-repeat; background-position:right top;"> <div style="float:left; display: inline; width:450px; margin:30px 20px 20px 40px; font-size: 12px !important; line-height: 15px; color:#333333;"> <span class="wordmark">We Can!</span> is a collaboration between the National Heart, Lung, and Blood Institute, the National Institute of Diabetes and Digestive and Kidney Diseases, the <em>Eunice Kennedy Shriver</em> National Institute of Child Health and Human Development, and the National Cancer Institute. </div> <div style="float:left; display: inline; width:1px; height:70px; margin-top:30px; background:#c6c6c6;"></div> <div style="float:left; width:300px; margin:30px 20px 20px 30px; font-size: 12px !important; line-height: 15px; color:#333333;"> <strong><em><span class="wordmark">We Can!</span> Ways to Enhance Children's Activity & Nutrition, <span class="wordmark">We Can!</span></em></strong>, and the <span class="wordmark">We Can!</span> <a href="/health/educational/wecan/tools-resources/logo-guidelines.htm">logos</a> are registered trademarks of the U.S. Department of Health & Human Services (HHS). </div> </div> <div style="width:1000px; height:780px; background: #006192; background-image:url('/health/educational/wecan/images/footer-2-1.jpg'); background-repeat:no-repeat; background-position:left bottom;"> <div style="float:left; width:220px; margin:12px 20px 20px 0;"> <ul> <li><a href="/health/educational/wecan/about-wecan/index.htm"><span class="section-title">About <span class="wordmark">We Can!</span></span></a></li> <li><a href="/health/educational/wecan/about-wecan/background.htm">Background</a></li> <li><a href="/health/educational/wecan/about-wecan/strategies.htm">Strategies</a></li> <li><a href="/health/educational/wecan/about-wecan/founding-sites.htm">Founding Sites</a></li> <li><a href="/health/educational/wecan/about-wecan/program-publications.htm">Background Materials</a></li> </ul> <ul> <li><a href="/health/educational/wecan/eco-social/index.htm"><span class="section-title" style="white-space: nowrap;">Get Started With <span class="wordmark">We Can!</span></span></a></li> <li><a href="/health/educational/wecan/eco-social/eco-you.htm">Resources for You</a></li> <li><a href="/health/educational/wecan/eco-social/eco-family.htm">Resources for Your Family</a></li> <li><a href="/health/educational/wecan/eco-social/eco-organization.htm">Resources for Your Organization</a></li> <li><a href="/health/educational/wecan/eco-social/eco-programs.htm">Resources About Public Programs and Policy</a></li> </ul> <ul> <li><a href="/health/educational/wecan/healthy-weight-basics/index.htm"><span class="section-title">Healthy Weight Basics</span></a></li> <li><a href="/health/educational/wecan/healthy-weight-basics/healthy-weight.htm">What is a Healthy Weight</a></li> <li><a href="/health/educational/wecan/healthy-weight-basics/body-mass-index.htm">Calculate Body Mass Index</a></li> <li><a href="/health/educational/wecan/healthy-weight-basics/get-started.htm">Get Your Family Started</a></li> <li><a href="/health/educational/wecan/healthy-weight-basics/balance.htm">Balance Food and Activity</a></li> <li><a href="/health/educational/wecan/healthy-weight-basics/maintain.htm">Maintain a Healthy Weight<br>for Life</a></li> <li><a href="/health/educational/wecan/healthy-weight-basics/obesity.htm">Why Obesity Is a Health Problem</a></li> </ul> </div> <div style="float:left; width:220px; margin:12px;"> <ul> <li><a href="/health/educational/wecan/eat-right/index.htm"><span class="section-title">Eat Right</span></a></li> <li><a href="/health/educational/wecan/eat-right/choosing-foods.htm">Choosing Foods for Your Family</a></li> <li><a href="/health/educational/wecan/eat-right/limit-fat-sugar.htm">Limit Fat and Sugar</a></li> <li><a href="/health/educational/wecan/eat-right/distortion.htm">Portion Distortion and Serving Size</a></li> <li><a href="/health/educational/wecan/eat-right/sample-plans.htm">Healthy Eating Plans</a></li> <li><a href="/health/educational/wecan/eat-right/smart-food-shopping.htm">Food Shopping Tips</a></li> <li><a href="/health/educational/wecan/eat-right/nutrition-facts.htm">Use the Nutrition Facts Label</a></li> <li><a href="/health/educational/wecan/eat-right/fun-family-recipes.htm">Fun Family Recipes</a></li> <li><a href="/health/educational/wecan/eat-right/healthy-cooking.htm">Healthy Cooking and Snacking</a></li> <li><a href="/health/educational/wecan/eat-right/eating-out.htm">Eating Healthy When Eating Out</a></li> <li><a href="/health/educational/wecan/eat-right/tips-eating-right.htm">Tips for Eating Right</a></li> </ul> <ul> <li><a href="/health/educational/wecan/get-active/index.htm"><span class="section-title">Get Active</span></a></li> <li><a href="/health/educational/wecan/get-active/physical-activity-guidelines.htm">Physical Activity Guidelines</a></li> <li><a href="/health/educational/wecan/get-active/activity-plan.htm">Everyday Ideas to Move More</a></li> <li><a href="/health/educational/wecan/get-active/family-active-time.htm">Make Family Time Active Time</a></li> <li><a href="/health/educational/wecan/get-active/getting-active.htm">Tips for Getting Active</a></li> </ul> <ul> <li><a href="/health/educational/wecan/reduce-screen-time/index.htm"><span class="section-title">Reduce Screen Time</span></a></li> <li><a href="/health/educational/wecan/reduce-screen-time/tips-to-reduce-screen-time.htm">Tips to Reduce Screen Time</a></li> </ul> </div> <div style="float:left; 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