Resources and Publications

CARE's educational literature for public use and distribution. 

CARE Tip: Pack for the Week

washing vegetables
Pack food and beverages for the week ahead: Spend an hour getting organized on Sunday and save time and money all week long. Wash...

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CARE Tip: Make Plan-overs

Plan Overs
Pack lunch while you cook dinner: You can cook once and eat twice by making “planned-overs” at dinnertime. Make an extra serving...

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CARE Tip: Make Food Fun

cookie cutter sandwiches
Make healthy foods fun: use large cookie cutters on sandwiches, put stickers on lunch bags, and get fun discounted napkins and...

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CARE Tip: Lemon Fresh at the Ready

Lemon Fresh - crop
Keep a small spray bottle of lemon juice and water in the fridge, and spray sliced apples to keep them from browning during the...

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CARE Tip: Create a Snack Shelf

healthy snacks
Create a “Snack Shelf” in your fridge and pantry, and stock it with healthy food options like sliced veggies and fruits so you’ll...

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CARE Tip: Are You Really Hungry?

Bored
When snacking, think about whether you’re actually hungry- it can be tempting to snack if you’re tired, bored, lonely, happy, or...

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CARE Tip: Are You Hungry, or Thirsty?

Glass of water
It’s easy to confuse the signals for hunger and thirst- stay well hydrated throughout the day, and try drinking a refreshing...

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CARE Tip: Don't Multi-task

Multitasking
Pay attention to your snack- it’s easy to overeat if you eat while driving, reading, or watching TV....

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CARE Tip: Go With High Protein

nuts
Many snack foods are low in protein and high in sugar and fat. A high protein snack like meat, dairy, nuts, or soy will provide...

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CARE Tip: Read the Label

Food label
Always check the nutrition facts on packaged foods- the results may surprise you! Packaged foods often contain several servings,...

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CARE Tip: Frozen Grape Treats

frozen grapes
Frozen grapes make a quick, easy, sweet snack- great for hot summer days!...

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CARE Tip: Smart Size!

SHare a plate
Swap super size for smart size, or share a meal with a friend! Your body and your budget will thank you....

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CARE Tip: Substitutes for Soda

kid with soda
Substitute milk or water for soft drinks. (http://www.eatsmartmovemorenc.com/MotivationalPosters/Texts/ES_Poster10.pdf)

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CARE Tip: Get Moving!

Running
Get moving! Take a walk, ride a bicycle, shoot some hoops- find an activity that you enjoy. Even 10 minutes of movement at a time...

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CARE Tip: Choose Smaller

hamburgers
American portion sizes have increased dramatically over the past four decades, and are now much larger than federal serving size...

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CARE Tip: 30 Minutes a Day

boxing
Find a way to exercise that you enjoy and try to get out and be active 30 minutes each day- you’ll soon see health benefits!...

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CARE Tip: It's Never Too Late

Seniors Exercising
It’s never too late to get fit. Start small and slowly increase your exercise to prevent yourself from getting overwhelmed or...

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CARE Tip: Use the Talk Test

the-talk-test
While exercising, use the “talk test:” you should be breathing hard, but not so hard that you can’t carry on a conversation....

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CARE Tip: Eat Together

family dinner
Children who eat with their families tend to make healthier choices- have family dinners several times a week!...

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CARE Tip: Plan Meals

Plan Meals
Plan meals ahead of time- it will help you make sure that your family eats a healthy and balanced meal....

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CARE Tip: Aim for 5

chopping vegetables
Aim for five fruits and veggies each day- they can and should be a part of every meal and snack!...

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CARE Tip: Don't Push

Don't Push
Never push children to eat when they aren’t hungry, or to finish all the food on their plates; let them eat slowly and stop when...

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CARE Tip: Food is Not a Reward

sno cone
Never use food as a reward or punishment....

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CARE Tip: Smaller Plates

pasta
Use smaller plates, bowls, and serving spoons- the correct portion will look bigger if it’s on a smaller plate, tricking you into...

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CARE Tip: Use a Dish

snack in bowl
Never eat directly from a snack container- it’s too easy to overeat. Instead, put a serving into a bowl....

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CARE Tip: Set Aside

Restaurant leftovers
If you eat out, ask for half of your portion to be placed in a to-go container before you start eating. It will control your...

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CARE Tip: Avoid Pink Milk

fruit loops
Avoid breakfast cereals that change the color of the milk- they’re highly processed and full of additives....

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CARE Tip: Make it Yourself

pan fried chicken
Only eat junk foods like fried chicken or French fries if you make them yourself- you’ll eat them less often if you have to do...

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CARE Tip: Paint Your Plate

Vegetables with meat
The most colorful foods are the ones with the most nutrients. Try yellow bananas, red tomatoes, green peppers, lettuce, and...

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Did you know?

asthma - child
17.5 million adults (7.7%) in the US have asthma. 7.1 million children (9.6%) in the US have asthma. Get the facts.

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Did you know?

asthma inhaler
Asthma can be triggered by environmental tobacco smoke (secondhand smoke), dust mites, outdoor air pollution, cockroaches, pets,...

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Did you know?

Sun damage can occur in as little as 15 minutes, but can take 12 hours to show an effect. Get the facts.

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Did you know?

Sun damage can occur even on a cloudy day - clouds can filter UV rays, but not block them. Sun damage can also happen in the winter!

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Did you know?

People with light skin, a family history of skin cancer, high levels of sun exposure, sunburns early in life, skin that burns, freckles, or reddens easily, blue or green eyes, or...

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Did you know?

Chlamydia is the most commonly reported STI in the US.

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Did you know?

Chlamydia symptoms are often mild or unnoticed, but the infection can cause serious health problems, including infertility. The infection can be treated easily with antibiotics.

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Did you know?

Diabetes 7th Leading Cause

Did you know?

Diabetes Symptoms
Some possible symptoms of diabetes include frequent urination, excessive thirst, unexplained weight loss, extreme hunger, sudden...

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Did you know?

Minorities with Diabetes
African Americans, Hispanic/Latino Americans, American Indians, and some Asian Americans and Pacific Islanders are at particularly...

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Did you know?

pregnant
1 in 8 pregnant women report using alcohol, though it can cause fetal disorders, learning disabilities, and physical defects.

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Did you know?

Most people with genital herpes don’t know that they have it, and you can become infected even if your partner shows no signs or symptoms.

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Did you know?

There are two types of herpes simplex virus: HSV 1 and HSV 2. HSV 1 is associated with oral herpes (cold sores), while HSV 2 is associated with genital herpes.

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Did you know?

It can be hard to tell if you have the flu or a cold, but in general, the flu is more severe, with high fever, body aches, tiredness, and cough, while colds are milder, with runny...

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Did you know?

Flu Shot
There are two ways to get vaccinated against the flu: a shot, and a nasal spray. The government recommends that everyone over 6...

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Did you know?

Flu can be spread 1 day before symptoms appear, and 5-7 days after becoming sick- you can spread the flu before you know you have it!

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Did you know?

The flu is spreadby sneezes, coughs, and sometimes by touching a surface with flu virus on it. To avoid the flu, you can wash your hands carefully and frequently, and cover your...

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Did you know?

Children who may have the flushould never be given aspirin, because it can cause a life threatening condition called Reye’s Syndrome, sometimes leading to confusion, seizures,...

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Did you know?

Gonorrhea is becoming multidrug resistant. This means that the infection can’t be cured as easily with antibiotics, and prevention is more important than ever.

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Did you know?

Heart Disease Deaths
Heart disease is the leading cause of death in both men and women in the US.

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Did you know?

Cardiac Deaths
About 47% of sudden cardiac deaths happen outside of a hospital - many people do not act on the signs and symptoms of a heart...

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Did you know?

weight
In 2003, 37% of US adults had two or more heart diseaserisk factors, including inactivity, obesity, high blood pressure,...

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Did you know?

Heart Attack Symptoms
There are five major symptomsof a heart attack: pain or discomfort in the jaw, neck, or back, feeling weak, light-headed or...

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Did you know?

Human papillomavirus (HPV) is the most common STI, and there are over 40 strains of HPV. Most people with HPV don’t know that they are infected.

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Did you know?

Some strains of HPVcan cause genital warts and cervical cancer. Cervical cancer often has no symptoms until it is very advanced; yearly testing can help catch cancer earlier and...

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Did you know?

Calorie
A calorieis equal to the amount of energy used to raise one kilogram of water by one degree Celsius at sea level. The calories...

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Did you know?

scale
Obesityis defined as having a body mass index (BMI) of 30 or higher. Obesity can increase the risk of coronary heart disease,...

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Did you know?

Child BMI
Children and teens have a different BMI calculation than adults. Click here for a children’s BMI calculator.

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Did you know?

Trichomoniasis is the most common curable STD in you, sexually active women. About 7.4 million new cases occur each year.

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Did you know?

Trichomoniasiscauses genital inflammation, which can in turn increase a woman’s susceptibility to HIV infection if she is exposed. It can also increase the chance that a woman...

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Did you know?

Pregnant women with Trichomoniasis may have babies who are born early, or with a low birth weight.

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