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These recipes are intended to demonstrate
easy, delicious ways to eat more
vegetables and whole grains. At
the end of each recipe you will
find more nutrition information.
(Recipes below will be presented
in Adobe PDF format for ease of
saving and printing. If you don't
have Adobe Reader, you can get it
free by
clicking here.) 
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- Fiber. Fruits and veggies
provide fiber that helps fill
you up and keeps your digestive
system happy.
- Low in Calories. Fruits and
veggies are naturally low in
calories.
- May Reduce Disease Risk. Eating
plenty of fruits and veggies
may help reduce the risk of
many diseases, including heart
disease, high blood pressure,
and some cancers.
- Vitamins & Minerals. Fruits
and veggies are rich in vitamins
and minerals that help you feel
healthy and energized.
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- Keep the portion sizes smaller.
Kids can always ask for more.
- Don't force food on children.
Let them choose freely from
what's on the table and encourage
them to stop eating when they
get full.
- Get your children involved
with the cooking. It's fun and
helps kids appreciate the food
being served. Make meal times
family time.
- Limit fast food. It tends
to be high in salt, fat, and
extra calories. If you do eat
fast food, skip the fries and
soda.
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- Most kids need 4-5 cups of
fruits and vegetables on average.
- Juice drinks and soda are
empty calories. Keep it to 1
cup or can a day. Water or low
fat milk are the best drinks
of all.
- Limit fast food.
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- Limit TV and video games to
no more than 1 hour a day.
- Remove the television from
bedrooms. Kids need to play
hard for 30-60 minutes every
day.
- Take family walks and or put
on music and dance.
- Visit www.iwalksonoma.org
and form your own walking group.
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