Small Changes for Big Impact on Your Family's Health

Posted by Kate Spears on

This week on WCTE’s Get Ready To Learn radio show, join Cindy Putman, Ready To Learn Project Manager and Sarah Nelson from Nelson Naturally Farm as they share their personal journey with health and wellness. Remember Sarah always says, “Just make small changes” and that is what Cindy did when she decided to work to eliminate excessive sugar from her diet. Putman and Nelson also discuss the hidden sugar in popular beverages and foods that often are considered good for us.

Sarah has a great blog where you can find more of her helpful tips on how to eat smarter without making it harder on yourself. Check it out at

Looking for ways to feed your family healthy foods on a budget? PBS Parents has some great suggestions that your loved ones of all ages are sure to enjoy.

For healthy snack ideas, consider:

  • Crunchy vegetable sticks (carrots, celery) with low-fat ranch dip (for older preschoolers)

  • Nearly frozen applesauce

  • Melon Melody: Watermelon, cantaloupe and honeydew with non-fat whipped cream

  • Ants on a Log: Peanut butter on celery with raisins

  • Mud & Dirt: Low-fat pudding with crushed graham crackers mixed in

  • Peanut butter on half of a whole-wheat bagel

  • Whole-wheat crackers or whole-wheat tortilla with salsa

  • Hummus and pita wedges

  • “Light” microwave popcorn with grated parmesan cheese (for children three years and older)

  • Mini-pizzas: Half an English muffin covered with a tablespoon of tomato sauce, then topped with part-skim mozzarella cheese

Note: Avoid feeding foods such as hot dogs, sausages, hard pieces of raw vegetables, popcorn, nuts, seeds, dried fruits (including raisins), whole grapes and round candies to children under the age of three, due to choking hazards. If you’re unsure about what’s right for your child, please contact your pediatrician.

Here’s a few great rules of thumb for choosing and buying snacks:

  • Buy only healthy snacks, such as fruits and vegetables.

  • Before you go shopping, tell your children what behavior you expect and what, if any, snack they can expect.

  • Take snacks with you when you go to appointments or run errands.

  • Provide snacks that are easy to eat.

  • Use snacks to provide the food groups your children are missing during meals.

  • Make snacks small, then give seconds if the child asks for more.

  • Decide what snacks you will allow, and when. Explain the rules to your child and stick to them.

Healthy living looks different for every family, but the good thing is that you can figure out what works for you.

For more tips on making small changes to positively impact your family's health, check out this post from our blog archives. You might also enjoy catching up on this post about developing healthy eating habits. 


Tune in each Saturday morning at 9:30 for the WCTE Get Ready To Learn Radio Show, with host Cindy Putman on Zimmer Broadcasting's The HUB 107.7 FM and 1400 AM. 

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