function printTips() {


var tiptext = new Array(366);

tiptext[1] = "If main portions at a restaurant are larger than you want, order an appetizer or side dish instead of an entrée or share a main dish with a friend.";
tiptext[2] = "To keep your meal moderate in calories, fat, and sugars when eating out, ask for salad dressing to be served “on the side” so you can add only as much as you want.";
tiptext[3] = "To keep your meal moderate in calories, fat, and sugars when eating out: Order foods that do not have creamy sauces or gravies and add little or no butter to your food.";
tiptext[4] = "When eating out, choose fruits for dessert most often.";
tiptext[5] = "One way to increase physical activity at home is to walk the dog don’t just watch the dog walk.";
tiptext[6] = "One way to increase physical activity at home is to clean the house or wash the car."; 
tiptext[7] = "One way to increase physical activity at home is to walk, skate, or cycle more, and drive less."; 
tiptext[8] = "One way to increase physical activity at home is to do stretches, exercises, or pedal a stationary bike while watching television."; 
tiptext[9] = "One way to increase physical activity at work is to get off the bus or subway one stop early and walk or skate the rest of the way."; 
tiptext[10] = "One way to increase physical activity at work is to replace a coffee break with a brisk 10-minute walk. Ask a friend to go with you."; 
tiptext[11] = "One way to increase physical activity at work is to take part in an exercise program at work or a nearby gym."; 
tiptext[12] = "One way to increase physical activity at work is to join the office softball or bowling team."; 
tiptext[13] = "One way to increase physical activity at play is to walk, jog, skate, or cycle."; 
tiptext[14] = "One way to increase physical activity at play is to swim or do water aerobics."; 
tiptext[15] = "One way to increase physical activity at play is to take a class in martial arts, dance, or yoga."; 
tiptext[16] = "One way to increase physical activity at play is to play basketball, softball, or soccer."; 
tiptext[17] = "One way to increase physical activity at play is to hand cycle or play wheelchair sports."; 
tiptext[18] = "Make choices that are low in “extras.” Extras are added sugars and solid fats in foods like soft drinks, desserts, fried foods, cheese, whole milk, and fatty meats."; 
tiptext[19] = "To protect your health and your baby’s health, you need to be especially careful about food safety while you are pregnant.";
tiptext[20] = "Breastfeeding also helps to protect your baby against becoming sick.";
tiptext[21] = "Reaching a healthier weight is a balancing act. The secret is learning how to balance your “energy in” and “energy out” over the long run.";
tiptext[22] = "Move it! Instead of sitting through TV commercials, get up and move."; 
tiptext[23] = "Move it! When you talk on the phone, lift weights or walk around. Remember to limit TV watching and computer time.";
tiptext[24] = "If you avoid milk because you are lactose intolerant, the most reliable way to get the health benefits of milk is to select lactose-free milk and milk products.";
tiptext[25] = "Vitamin and mineral supplements cannot replace a healthy diet.";
tiptext[26] = "While you are breastfeeding, your need for fluids increases. Drink enough water and other fluids to quench your thirst.";
tiptext[27] = "To eat more whole grains, substitute a whole-grain product for a refined product – such as eating whole-wheat bread instead of white bread or brown rice instead of white rice."; 
tiptext[28] = "For a change, try brown rice or whole-wheat pasta. Try brown rice stuffing in baked green peppers or tomatoes and whole-wheat macaroni in macaroni and cheese."; 
tiptext[29] = "Use whole grains in mixed dishes, such as barley in vegetable soup or stews and bulgur wheat in casserole or stir-fries."; 
tiptext[30] = "Create a whole grain pilaf with a mixture of barley, wild rice, brown rice, broth and spices. For a special touch, stir in toasted nuts or chopped dried fruit."; 
tiptext[31] = "Have an activity party. Make the next birthday party centered on physical activity. Try backyard Olympics, or relay races. Have a bowling or skating party.";
tiptext[32] = "Choose fruit options, such as sliced apples, mixed fruit cup, or 100% fruit juice that is available in some fast food restaurants."; 
tiptext[33] = "Offer fruit pieces and 100% fruit juice to children. There is often little fruit in “fruit-flavored” beverages or chewy fruit snacks."; 
tiptext[34] = "Wash fruits before preparing or eating them. Under clean, running water, rub fruits briskly with your hands to remove dirt and surface microorganisms. Dry after washing."; 
tiptext[35] = "Keep fruits separate from raw meat, poultry and seafood while shopping, preparing, or storing."; 
tiptext[36] = "The leanest beef cuts include round steaks and roasts (round eye, top round, bottom round, round tip), top loin, top sirloin, and chuck shoulder and arm roasts."; 
tiptext[37] = "The leanest pork choices include pork loin, tenderloin, center loin, and ham."; 
tiptext[38] = "Choose extra lean ground beef. The label should say at least “90% lean”. You may be able to find ground beef that is 93% or 95% lean."; 
tiptext[39] = "Buy skinless chicken parts, or take off the skin before cooking."; 
tiptext[40] = "Boneless skinless chicken breasts and turkey cutlets are the leanest poultry choices."; 
tiptext[41] = "Give activity gifts. Give gifts that encourage physical activity – active games or sporting equipment.";
tiptext[42] = "Keep it lean: Trim away all of the visible fat from meats and poultry before cooking."; 
tiptext[43] = "Keep it lean: Broil, grill, roast, poach, or boil meat, poultry, or fish instead of frying."; 
tiptext[44] = "Keep it lean: Skip or limit the breading on meat, poultry, or fish. Breading adds fat and calories. It will also cause the food to soak up more fat during frying."; 
tiptext[45] = "Keep it lean: Prepare dry beans and peas without added fats."; 
tiptext[46] = "Keep it lean: Choose and prepare foods without high fat sauces or gravies."; 
tiptext[47] = "Keep it lean: Choose fish more often for lunch or dinner. Look for fish rich in omega-3 fatty acids, such as salmon, trout, and herring.";
tiptext[48] = "Choose dry beans or peas as a main dish or part of a meal often. Some choices are: chili with kidney or pinto beans, stir-fried tofu, split pea, lentil, minestrone, or white bean soups."; 
tiptext[49] = "Choose dry beans or peas as a main dish or part of a meal often. Some choices are: veggie burgers or garden burgers, and hummus (chickpeas) spread on pita bread.";
tiptext[50] = "When eating out, order steamed, grilled, or broiled dishes instead of those that are fried or sautéed."; 
tiptext[51] = "When eating out, choose a “small” or “medium” portion. This includes main dishes, side dishes, and beverages."; 
tiptext[52] = "When eating out, order an item from the menu instead heading for the “all-you-can-eat” buffet."; 
tiptext[53] = "Read the food label’s ingredient list. Look for terms that indicate added oils (partially hydrogenated vegetable oils) that add extra calories. Choose foods with fewer added fats or oils."; 
tiptext[54] = "Most sodium comes from packaged foods. Similar packaged foods can vary widely in sodium content, including breads. Use the Nutrition Facts label to choose foods with a lower % DV for sodium."; 
tiptext[55] = "One way to make half your grains whole is to try oatmeal for breakfast."; 
tiptext[56] = "One way to make half your grains whole is to try a new whole grain breakfast cereal."; 
tiptext[57] = "One way to make half your grains whole is to snack on a ready-to-eat, whole-grain cereal."; 
tiptext[58] = "Cooking together can mean more “mommy (or daddy) and me” time on busy days.";
tiptext[59] = "Decorate plates or serving dishes with fruit slices."; 
tiptext[60] = "Make a Waldorf salad, with apples, celery, walnuts, and dressing."; 
tiptext[61] = "Try meat dishes that incorporate fruit, such as chicken with apricots or mango chutney."; 
tiptext[62] = "For dessert, have baked apples, pears, or enjoy a fruit salad."; 
tiptext[63] = "Cut-up fruit makes a great snack. Either cut them yourself, or buy pre-cut packages of fruit pieces like pineapples or melons. Or, try whole fresh berries or grapes."; 
tiptext[64] = "Dried fruits also make a great snack. They are easy to carry and store well. Because they are dried, ¼ cup is equivalent to ½ cup of other fruits."; 
tiptext[65] = "Keep a package of dried fruit in your desk or bag. Dried fruits include apricots, apples, pineapple, bananas, cherries, figs, dates, cranberries, blueberries, prunes, and raisins."; 
tiptext[66] = "As a snack, spread peanut butter on apple slices or top frozen yogurt with berries or slices of kiwi fruit."; 
tiptext[67] = "Frozen juice bars (100% juice) make healthy alternatives to high-fat snacks."; 
tiptext[68] = "Many fruits taste great with a dip or dressing. Try low-fat yogurt or pudding as a dip for fruits like strawberries or melons."; 
tiptext[69] = "Make a fruit smoothie by blending fat-free or low-fat milk or yogurt with fresh or frozen fruit. Try bananas, peaches, strawberries, or other berries.";
tiptext[70] = "Try applesauce as a fat-free substitute for some of the oil when baking cakes."; 
tiptext[71] = "Try different textures of fruits. For example, apples are crunchy, bananas are smooth and creamy, and oranges are juicy."; 
tiptext[72] = "For fresh fruit salads, mix apples, bananas, or pears with acidic fruits like oranges, pineapple, or lemon juice to keep them from turning brown."; 
tiptext[73] = "Set a good example for children by eating fruit everyday with meals or as snacks."; 
tiptext[74] = "Offer children a choice of fruits for lunch."; 
tiptext[75] = "Depending on their age, children can help shop for, clean, peel, or cut up fruits."; 
tiptext[76] = "While shopping, allow children to pick out a new fruit to try later at home."; 
tiptext[77] = "Top off a bowl of cereal with some berries. Or, make a smiley face with sliced bananas for eyes, raisins for a nose, and an orange slice for a mouth."; 
tiptext[78] = "Offer raisins or other dried fruits instead of candy."; 
tiptext[79] = "Make fruit kabobs using pineapple chunks, bananas, grapes, and berries."; 
tiptext[80] = "Pack a juice box (100% juice) in children’s lunches versus soda or other sugar-sweetened beverages."; 
tiptext[81] = "Keep a bowl of whole fruit on the table, counter, or in the refrigerator."; 
tiptext[82] = "Refrigerate cut-up fruit to store for later."; 
tiptext[83] = "One way to make half your grains whole is to replace white bread with whole grain bread."; 
tiptext[84] = "One way to make half your grains whole is to choose brown rice instead of white rice."; 
tiptext[85] = "One way to make half your grains whole is to substitute air popped popcorn for another snack.";
tiptext[86] = "Popcorn, a whole grain, can be a healthy snack with little or no added salt and butter."; 
tiptext[87] = "Foods labeled with the words “multi-grain,” “stone-ground,” “100% wheat,” “cracked wheat,” “seven-grain,” or “bran” are usually not whole-grain products."; 
tiptext[88] = "Color is not an indication of a whole grain. Bread can be brown because of molasses or other added ingredients. Read the ingredient list to see if it is a whole grain."; 
tiptext[89] = "Use the Nutrition Facts label and choose products with a higher % Daily Value (%DV) for fiber – the %DV for fiber is a good clue to the amount of whole grain in the product."; 
tiptext[90] = "Read the food label’s ingredient list. Look for terms that indicate added sugars (sucrose, high-fructose corn syrup, honey, and molasses) that add extra calories. Choose foods with fewer added sugars."; 
tiptext[91] = "Tax day is coming. Invest in your children by setting good examples. Eat vegetables with meals and as snacks.";
tiptext[92] = "Encourage your child to try foods. But, don’t lecture or force your child to eat.";
tiptext[93] = "Have your child help you get ready to eat. Depending on age, your child may be able to: wipe the table, put down place mats, hand out napkins and silverware, or clear the table.";
tiptext[94] = "Top a baked potato with fat-free or low-fat yogurt."; 
tiptext[95] = "Avoid raw (unpasteurized) milk or any products made from unpasteurized milk."; 
tiptext[96] = "Chill (refrigerate) perishable food promptly and defrost foods properly. Refrigerate or freeze perishables, prepared food and leftovers as soon as possible."; 
tiptext[97] = "If food has been left at temperatures between 40° and 140° F for more than two hours, discard it, even though it may look and smell good."; 
tiptext[98] = "Separate raw, cooked and ready-to-eat foods."; 
tiptext[99] = "Some calcium choices for those who do not consume milk products include: calcium fortified juices, cereals, breads, soy beverages, or rice beverages. The amount of calcium that can be absorbed from these foods varies.";
tiptext[100] = "Some calcium choices for those who do not consume milk products include: canned fish (sardines, salmon with bones) soybeans and other soy products (soy-based beverages, soy yogurt, tempeh). The amount of calcium that can be absorbed from these foods varies."; 
tiptext[101] = "One way to increase physical activity at home is to join a walking group in the neighborhood or at the local shopping mall. Recruit a partner for support and encouragement."; 
tiptext[102] = "One way to increase physical activity at home is to get the whole family involved – enjoy an afternoon bike ride with your kids."; 
tiptext[103] = "One way to increase physical activity at home is walk up and down the soccer or softball field sidelines while watching the kids play."; 
tiptext[104] = "Add whole-grain flour or oatmeal when making cookies or other baked treats."; 
tiptext[105] = "Choose nuts as a snack, on salads, or in main dishes. Use nuts to replace meat or poultry, not in addition to these items."; 
tiptext[106] = "Check the Nutrition Facts label for the saturated fat, trans fat, cholesterol, and sodium content of packaged foods."; 
tiptext[107] = "Processed meats such as hams, sausages, frankfurters, and luncheon or deli meats have added sodium. Check the ingredient and Nutrition Facts label to help limit sodium intake."; 
tiptext[108] = "When eating out, ask for salad dressing to be served on the side. Then use only as much as you want."; 
tiptext[109] = "When eating out, choose main dishes that include vegetables, such as stir fries, kebobs, or pasta with a tomato sauce."; 
tiptext[110] = "One way to increase physical activity at home is to plant and care for a vegetable or flower garden.";
tiptext[111] = "One way to make half your grains whole is to read the ingredient labels on food packages and choose foods with “whole” in the grain or flour name of the first 3 ingredients."; 
tiptext[112] = "Trim away all of the visible fat from meats and poultry before cooking."; 
tiptext[113] = "Choose the leanest cuts of beef and pork to lower the saturated fat and calories."; 
tiptext[114] = "Broil, grill, or roast meat, poultry, or fish instead of frying to lower the saturated fat and calories."; 
tiptext[115] = "Choose and prepare foods without high fat sauces or gravies."; 
tiptext[116] = "Let your child choose a new vegetable to add to soup. Only an adult should heat and stir hot soup.";
tiptext[117] = "Use vegetable oils for cooking instead of solid fats like stick margarine, lard, or butter."; 
tiptext[118] = "Try salsa or fruit chutney on meat, fish, or poultry instead of sauces and gravies."; 
tiptext[119] = "Read food labels and choose foods that are lower in saturated fats."; 
tiptext[120] = "Experiment by substituting whole wheat or oat flour for up to half of the flour in pancake, waffle, muffin or other flour-based recipes. They may need a bit more leavening."; 
tiptext[121] = "Use whole-grain bread or cracker crumbs in meatloaf."; 
tiptext[122] = "Add whole-grain flour or oatmeal when making cookies or other baked treats."; 
tiptext[123] = "Add fruit to your preschooler’s breakfast by using it to top cereal.";
tiptext[124] = "Mother’s Day is around the corner.  Fix Mom a fresh fruit salad by mixing apples, bananas, or pears with acidic fruits like oranges, pineapple, or lemon juice to keep them from turning brown.";
tiptext[125] = "Try an unsweetened, whole grain ready-to-eat cereal as croutons in salad or in place of crackers with soup."; 
tiptext[126] = "Freeze leftover cooked brown rice, bulgur, or barley. Heat and serve it later as a quick side dish."; 
tiptext[127] = "Snack on ready-to-eat, whole grain cereals such as toasted oat cereal."; 
tiptext[128] = "May is the perfect time to increase physical activity!  Replace a coffee break and ask a friend to go with you on a 10-minute walk.";
tiptext[129] = "Foods with less than 140 mg sodium per serving can be labeled as low sodium foods."; 
tiptext[130] = "Claims such as “low in sodium” or “very low in sodium” on the front of the food label can help you identify foods that contain less salt (or sodium)."; 
tiptext[131] = "Set a good example for children by eating whole grains with meals or as snacks."; 
tiptext[132] = "Let children select and help prepare a whole grain side dish."; 
tiptext[133] = "Teach older children to read the ingredient list on cereals or snack food packages and choose those with whole grains at the top of the list."; 
tiptext[134] = "Make sure that the foods offered at each meal and snack contribute toward your child’s needs.";
tiptext[135] = "One way to increase physical activity at play is to golf (pull cart or carry clubs)."; 
tiptext[136] = "Change your oil. We all need oil. Get yours from fish, nuts, and liquid oils such as corn, soybean, canola, and olive oil.";
tiptext[137] = "Don’t sugarcoat it. Choose foods and beverages that do not have sugar and caloric sweeteners as one of the first ingredients. Added sugars contribute calories with few, if any, nutrients.";
tiptext[138] = "Establish a routine. Set aside time each day as activity time – walk, jog, skate, cycle, or swim."; 
tiptext[139] = "Stop in at a Farmer’s Market. Buy fresh vegetables in-season. Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), and vitamins A, E, and C.";
tiptext[140] = "Make hand washing FUN! Sing “Twinkle, Twinkle, Little Star” or “the Alphabet Song” two times through while washing hands to make sure your child is washing long enough.";
tiptext[141] = "Adults need at least 30 minutes of physical activity most days of the week; children 60 minutes everyday or most days.";
tiptext[142] = "Try a whole-grain snack chip, such as baked tortilla chips."; 
tiptext[143] = "Have a safe picnic on Memorial Day! Refrigerate perishables, prepared foods and leftovers within 2 hours.";
tiptext[144] = "When choosing canned fruits, select fruit canned in 100% fruit juice or water rather than syrup."; 
tiptext[145] = "Vary your fruit choices. Fruits differ in nutrient content."; 
tiptext[146] = "At breakfast, top your cereal with bananas or peaches; add blueberries to pancakes; drink 100% orange or grapefruit juice. Or, try a fruit mixed with low-fat or fat-free yogurt."; 
tiptext[147] = "At lunch, pack a tangerine, banana, or grapes to eat, or choose fruits from a salad bar. Individual containers of fruits like peaches or applesauce are easy and convenient."; 
tiptext[148] = "At dinner, add crushed pineapple to coleslaw, or include mandarin oranges or grapes in a tossed salad."; 
tiptext[149] = "Grill vegetable kebobs as part of a barbecue meal. Try tomatoes, mushrooms, green peppers, and onions."; 
tiptext[150] = "Reward your child with attention and kind words, not food. Show your love with hugs and kisses. Console with hugs and talks.";
tiptext[151] = "Cook together. Eat together. Talk together. Make mealtime a family time!";
tiptext[152] = "One way to increase physical activity at home is to mow the lawn with a push mower."; 
tiptext[153] = "Buy fresh fruits in season when they may be less expensive and at their peak flavor."; 
tiptext[154] = "Buy fruits that are dried, frozen, and canned (in water or juice) as well as fresh, so that you always have a supply on hand."; 
tiptext[155] = "Consider convenience when shopping. Buy pre-cut packages of fruit (such as melon or pineapple chunks) for a healthy snack in seconds."; 
tiptext[156] = "Choose canned or packaged fruits that do not have added sugars."; 
tiptext[157] = "Make most of your choices whole or cut-up fruit rather than juice, for the benefits dietary fiber provides."; 
tiptext[158] = "Select fruits with more potassium often, such as bananas, prunes and prune juice, dried peaches and apricots, cantaloupe, honeydew melon, and orange juice."; 
tiptext[159] = "On long commutes, pack some fresh fruit, cut-up vegetables, low-fat string cheese sticks, or a handful of unsalted nuts to help you avoid stopping for sweet or fatty snacks."; 
tiptext[160] = "Put rinsed and cut fruits and vegetables on a shelf in your refrigerator where your child can see them.";
tiptext[161] = "Father’s Day is around the corner.  Keep the meat you grill lean by choosing such things as round steaks, pork tenderloin, extra lean ground beef for hamburgers, and skinless chicken parts.";
tiptext[162] = "Focus on the meal and each other. Turn off the television. Take phone calls later.";
tiptext[163] = "Focus on the meal and each other. Talk about fun and happy things. Try to make meals a stress-free time.";
tiptext[164] = "Plan ahead to defrost foods. Never defrost food on the kitchen counter at room temperature."; 
tiptext[165] = "Thaw food by placing it in the refrigerator, submerging air-tight packaged food in cold tap water, or defrosting on a plate in the microwave."; 
tiptext[166] = "When eating out, ask for water or order fat-free or low-fat milk, unsweetened tea, or other drinks without added sugars."; 
tiptext[167] = "When eating out, ask for whole wheat bread for sandwiches."; 
tiptext[168] = "In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner."; 
tiptext[169] = "On a long commute or shopping trip, pack some fresh fruit, cut-up vegetables, string cheese sticks, or a handful of unsalted nuts-to help you avoid impulsive, less healthful snacks.";
tiptext[170] = "One way to increase physical activity at play is to canoe, row, or kayak."; 
tiptext[171] = "Wash your cutting boards, dishes, utensils, and counter tops with hot soapy water after preparing each food item and before you go on to the next food.";
tiptext[172] = "Rinse fresh fruits and vegetables under running tap water, including those with skins and rinds that are not eaten.";
tiptext[173] = "Consider using paper towels to clean up kitchen surfaces. If you use cloth towels wash them often in the hot cycle of your washing machine.";
tiptext[174] = "Get up and move during commercials to get some physical activity and avoid the marketing.";
tiptext[175] = "Grocery shopping can be a great way to teach your child about food and nutrition. Discuss where fruits, vegetables, milk, and meats come from, or why your child needs these foods.";
tiptext[176] = "One way to increase physical activity at play is to play racket ball, tennis, or squash."; 
tiptext[177] = "Rub firm-skin fruits and vegetables under running tap water or scrub with a clean vegetable brush while rinsing with running tap water.";
tiptext[178] = "Use one cutting board for fresh produce and a separate one for raw meat, poultry, and seafood.";
tiptext[179] = "Never place cooked food on a plate that previously held raw meat, poultry, seafood, or eggs.";
tiptext[180] = "Healthy snacks are essential for preschoolers. Plan snacks as part of the daily menu and use them to help kids meet their nutritional needs.";
tiptext[181] = "Limit TV watching to no more than 2 hours a day, as recommended by the American Academy of Pediatrics.";
tiptext[182] = "Plan for a safe and healthy 4th of July cookout. Cook foods to a safe temperature to kill microorganisms. Use a meat thermometer.";
tiptext[183] = "Use a food thermometer, which measures the internal temperature of cooked meat, poultry, and egg dishes, to make sure that the food is cooked to a safe internal temperature.";
tiptext[184] = "Refrigerate or freeze meat, poultry, eggs, and other perishables as soon as you get them home from the store.";
tiptext[185] = "Never defrost food at room temperature. Food must be kept at a safe temperature during thawing."; 
tiptext[186] = "Make physical activity fun for the whole family and involve your children in the planning.";
tiptext[187] = "Focus on fun not performance. Not all children are athletes. But all can make activity a lifetime habit.";
tiptext[188] = "Wash your hands with warm water and soap for at least 20 seconds before and after handling food and after using the bathroom or changing diapers.";
tiptext[189] = "There are three safe ways to defrost food: 1) in the refrigerator, 2) in cold water, and 3) in the microwave using the defrost setting."; 
tiptext[190] = "To prevent choking: Cut food for your preschooler into pieces no larger than one-half inch (½”), and teach them to chew their food well.";
tiptext[191] = "Add fruit like pineapple or peaches to kabobs as part of a barbecue meal."; 
tiptext[192] = "Refrigerate cut-up fruit for a quick and easy snack."; 
tiptext[193] = "Select fruits with more potassium, such as bananas, prunes, dried apricots, cantaloupe, honeydew melon, and orange juice."; 
tiptext[194] = "One way to get your calcium-rich foods is by using fat-free or low-fat milk instead of water in your oatmeal and hot cereals."; 
tiptext[195] = "One way to get your calcium-rich foods is by making a fruit and yogurt smoothie in the blender."; 
tiptext[196] = "One way to get your calcium-rich foods is to make a dip for fruits or vegetables from yogurt."; 
tiptext[197] = "Go lean on protein by choosing nuts as a snack, on salads, or in main dishes."; 
tiptext[198] = "Go lean on protein by choosing dry beans or peas as a main dish or as part of a meal. Bean enchiladas are a quick and easy meal."; 
tiptext[199] = "Go lean on protein by packing rice and beans for lunch."; 
tiptext[200] = "Go lean on protein by adding garbanzo or kidney beans to a chef’s salad."; 
tiptext[201] = "Go lean on protein by having a peanut butter sandwich for lunch."; 
tiptext[202] = "In the cereal aisle, pick two cereals that are low in sugar and offer your child the choice.";
tiptext[203] = "Go to the juice aisle before the soda aisle and let your child help you choose a 100% juice."; 
tiptext[204] = "For barbecues, try veggie or garden burgers, soy hot dogs, marinated tofu or tempeh, and veggie kabobs."; 
tiptext[205] = "Kids feel good about doing something “grown-up.” Give them small jobs to do. Praise their efforts. Children are much less likely to reject foods that they helped make.";
tiptext[206] = "Have your child make towers out of whole-grain crackers, spell words with pretzel sticks, or make funny faces on a plate using different types of fruit."; 
tiptext[207] = "Jazz up the taste of vegetables with low-fat dressings or dips. Try hummus or bean spread as a dip for veggies.";
tiptext[208] = "As a general guideline, make snacks that include at least two food groups. For example, pair apple slices with cheese or a mini bagel with peanut butter.";
tiptext[209] = "When you get to the soda or sweetened beverage section, remind your child that you’ve already picked out a juice together.";
tiptext[210] = "If your store has one, use the check-out lane without any candy.";
tiptext[211] = "Your preschooler should get a total of 60 minutes or more of physical activity daily. The 60 minutes does NOT have to be all at once.";
tiptext[212] = "Active parents tend to raise active children. You influence your child’s behavior, attitudes, and future physical activity habits. Set an example by using safety gear, like bike helmets.";
tiptext[213] = "Grill vegetable kabobs as part of a barbecue meal. Try tomatoes, mushrooms, green peppers, and onions."; 
tiptext[214] = "Be a good role model by trying new foods yourself. Describe its taste, texture, and smell.";
tiptext[215] = "Offer only one new food at a time. Serve something that you know your child likes along with the new food. Offering too many new foods all at once could be overwhelming.";
tiptext[216] = "Offer new foods first, at the beginning of a meal, when your child is the most hungry.";
tiptext[217] = "Get creative in the kitchen. Cut a food into fun and easy shapes with cookie cutters.";
tiptext[218] = "Lower fat versions of many processed meats are available. Look on the Nutrition Facts label to choose products with less fat and saturated fat."; 
tiptext[219] = "Separate raw, cooked and ready-to-eat foods. Do not wash or rinse meat or poultry."; 
tiptext[220] = "Wash cutting boards, knives, utensils and counter tops in hot soapy water after preparing each food item and before going on to the next one."; 
tiptext[221] = "Cook foods to a safe temperature to kill microorganisms. Use a meat thermometer, which measures the internal temperature of cooked meat and poultry, to make sure that the meat is cooked all the way through."; 
tiptext[222] = "Chill (refrigerate) perishable food promptly and defrost foods properly. Refrigerate or freeze perishables, prepared food and leftovers within two hours.";
tiptext[223] = "Small portions, big benefits. Let your kids try small portions of new foods that you enjoy. Give them a small taste at first and be patient with them."; 
tiptext[224] = "When children develop a taste for many types of foods, it’s easier to plan family meals.";
tiptext[225] = "Name a food your child helps make. Serve “Dawn’s Salad” or “Peter’s Sweet Potatoes” for dinner."; 
tiptext[226] = "Preschoolers often do not eat enough at a meal to stay full until the next mealtime. Plan for 3 meals and 1 or 2 snacks each day.";
tiptext[227] = "Frozen juice bars (100% juice) make healthy alternatives to high-fat snacks and are refreshing on a hot summer day."; 
tiptext[228] = "Let your child see that you like to munch on raw vegetables.";
tiptext[229] = "Let your children serve themselves at dinner. Let them learn by serving themselves.";
tiptext[230] = "Avoid raw or partially cooked eggs or foods containing raw eggs and raw or undercooked meat and poultry."; 
tiptext[231] = "Build meals around protein sources that are naturally low in fat, such as beans, lentils, and rice. Don’t overload meals with high-fat cheeses to replace the meat."; 
tiptext[232] = "Calcium-fortified soy-based beverages can provide calcium in amounts similar to milk. They are usually low in fat and do not contain cholesterol."; 
tiptext[233] = "Many foods that typically contain meat or poultry can be made vegetarian. This can increase vegetable intake and cut saturated fat and cholesterol intake. Consider: pasta primavera or pasta with marinara or pesto sauce, veggie pizza, bean burritos or tacos"; 
tiptext[234] = "A variety of vegetarian products look (and may taste) like their non-vegetarian counterparts, but are usually lower in saturated fat and contain no cholesterol."; 
tiptext[235] = "For breakfast, try soy-based sausage patties or links."; 
tiptext[236] = "Rather than hamburgers, try veggie burgers. A variety of kinds are available, made with soy beans, vegetables, and/or rice."; 
tiptext[237] = "Add vegetarian meat substitutes to soups and stews to boost protein without adding saturated fat or cholesterol. These include tempeh (cultured soybeans with a chewy texture), tofu, or wheat gluten (seitan)."; 
tiptext[238] = "Make bean burgers, lentil burgers, or pita halves with falafel (spicy ground chick pea patties)."; 
tiptext[239] = "Some restaurants offer soy options (texturized vegetable protein) as a substitute for meat, and soy cheese as a substitute for regular cheese."; 
tiptext[240] = "Most restaurants can accommodate vegetarian choices of menu items by substituting meatless sauces, omitting meat from stir-fries, and adding vegetables in place of meat."; 
tiptext[241] = "Focus on fruit by adding fruit to your kebob. Grilled pineapple or peaches are delicious."; 
tiptext[242] = "Offer a variety of foods and let your child choose how much of these foods to eat. Tips on helping your child recognize how much to eat."; 
tiptext[243] = "Encourage your child to invent and help prepare new snacks or sandwiches. For example, make your own trail mixes from dry cereal and dried fruit."; 
tiptext[244] = "For Labor Day - Grill vegetable kabobs as part of a barbecue meal. Try using tomatoes, mushrooms, green peppers, and onions.";
tiptext[245] = "“Energy in” is the calories from the foods and beverages you have each day. “Energy out” is the calories you burn for basic body functions and physical activity.";
tiptext[246] = "Your weight will stay the same when the calories you eat and drink equal the calories you burn.";
tiptext[247] = "You will lose weight when the calories you eat and drink are less than the calories you burn.";
tiptext[248] = "You will gain weight when the calories you eat and drink are greater than the calories you burn.";
tiptext[249] = "Reaching and maintaining a healthier weight is important for your overall health and well being. For obese adults, even losing a few pounds or preventing further weight gain has health benefits.";
tiptext[250] = "Watch your portion sizes! The amount you eat or drink plays an important role in your energy balance strategy."; 
tiptext[251] = "A good way to see how big your portions really are is to measure the size of bowls, glasses, cups, and plates you usually use. This can help you choose sensible portions.";
tiptext[252] = "You may be eating more than you realize. Some common food portions can equal the amount that is recommended for the whole day";
tiptext[253] = "If you have lost weight, you may need 60 to 90 minutes of exercise a day to maintain your weight loss.";
tiptext[254] = "Moderate intensity physical activity is any activity that takes about as much energy as a brisk walk. For the average person, this is about 1½ to 2 miles in 30 minutes, a pace at which breathing will quicken and the heart will beat faster.";
tiptext[255] = "No matter what activity you choose, you can do it all at once, or divide it into two or three parts during the day. If you divide it up, each part should be at least 10 minutes long.";
tiptext[256] = "Choose “nutrient-dense” forms of foods – they give you the nutrients you need with relatively fewer calories than other choices in the same food group.";
tiptext[257] = "For good health, eat a variety of foods from each food group every day.";
tiptext[258] = "Fitting activity into a daily routine can be easy – such as taking a brisk 10 minute walk to and from the parking lot, bus stop, or subway station. What’s important is to be active most days of the week and make it part of daily routine."; 
tiptext[259] = "Add vegetarian meat substitutes like tempeh or tofu to soups and stews to boost protein without adding saturated fat or cholesterol.";
tiptext[260] = "Use whole grains in mixed dishes, such as barley in vegetable soup or stews and bulgur wheat in casserole or stir-fries."; 
tiptext[261] = "If you drink cappuccinos or lattes – ask for them with fat-free (skim) milk."; 
tiptext[262] = "Can’t get the kids to eat their veggies? Shred carrots or zucchini into meatloaf, casseroles, quick breads, and muffins."; 
tiptext[263] = "Skip or limit the breading on meat, poultry, or fish. Breading adds fat and calories. It will also cause the food to soak up more fat during frying.";
tiptext[264] = "At dinner, add crushed pineapple to coleslaw, or include mandarin oranges or grapes in a tossed salad. Try meat dishes that incorporate fruit, such as chicken with apricots or mango chutney."; 
tiptext[265] = "Grains are divided into 2 subgroups, whole grains and refined grains. Eat at least 3 ounces of whole-grain cereals, breads, crackers, rice or pasta every day.";
tiptext[266] = "Choose dry beans or peas as a main dish or part of a meal often. Try stir-fried tofu, black bean enchiladas, veggie or garden burgers or hummus (chickpeas) spread on pita bread."; 
tiptext[267] = "Buy vegetables that are easy to prepare. Pick up pre-washed bags of salad greens, baby carrots or celery sticks.";
tiptext[268] = "Most of the fats you eat should be polyunsaturated (PUFA) or monounsaturated (MUFA) fats. Oils are the major source of MUFAs and PUFAs in the diet and can be found in nuts, fish, cooking oil and salad dressings."; 
tiptext[269] = "Top casseroles, soups, stews, or vegetables with shredded low-fat cheese and try topping a baked potato with fat-free or low-fat yogurt."; 
tiptext[270] = "Do not wash or rinse meat or poultry. Store raw meat, poultry and seafood on the bottom shelf of the refrigerator so juices don’t drip onto other foods."; 
tiptext[271] = "Choose extra lean ground beef. The label should say at least “90% lean”. You may be able to find ground beef that is 93% or 95% lean."; 
tiptext[272] = "For health benefits, physical activity should be moderate or vigorous and add up to at least 30 minutes a day. Moderate physical activities include things like walking briskly (about 3 ½ miles per hour), hiking, dancing, bicycling (less than 10 miles per hour) as well as gardening and yard work.";
tiptext[273] = "Popcorn is a whole grain and can be a healthy snack with little or no added salt and butter. Ready-to-eat, whole grain cereals such as toasted oat cereal also makes a great snack."; 
tiptext[274] = "Make a dip for fruits or vegetables from yogurt and try making fruit-yogurt smoothies in the blender."; 
tiptext[275] = "Choose fish more often for lunch or dinner. Look for fish rich in omega-3 fatty acids, such as salmon, trout, and herring.";
tiptext[276] = "Patience works better than pressure. Offer your children a variety of foods. Then let them choose how much to eat.";
tiptext[277] = "One way to increase physical activity at home is to play with the kids – tumble in the leaves, build a snowman, splash in a puddle, or dance to favorite music."; 
tiptext[278] = "To keep your meal moderate in calories, fat, and sugars - ask for salad dressing to be served “on the side” so you can add only as much as you want."; 
tiptext[279] = "Added sugars are sugars and syrups that are added to foods or beverages during processing or preparation. Items like regular soft drinks, candy, cakes, cookies, pies, fruit drinks, ice cream, sweetened yogurt and sweetened milk and sweet rolls and cinnamon toast may contain added sugars.";
tiptext[280] = "Buy fresh vegetables in-season. They cost less and are likely to be at their peak flavor.";
tiptext[281] = "Choose nuts as a snack, on salads, or in main dishes. Add slivered almonds to steamed vegetables. Add toasted peanuts or cashews to a vegetable stir fry instead of meat."; 
tiptext[282] = "Remember to wash hands, utensils and preparation surfaces often, particularly before and after preparing food, especially after handling raw meat.";
tiptext[283] = "Trim away all of the visible fat from meats and poultry before cooking."; 
tiptext[284] = "For the best nutritional value make most of your choices whole or cut-up fruit rather than juice, for the benefits dietary fiber provides."; 
tiptext[285] = "To increase physical activity at home try doing stretches, exercises, or pedal a stationary bike while watching television."; 
tiptext[286] = "Keep a bowl of whole fruit on the table, counter, or in the refrigerator. Refrigerate cut-up fruit to store for later."; 
tiptext[287] = "Add toasted peanuts or cashews to a vegetable stir fry instead of meat.";
tiptext[288] = "Offer choices. Rather than ask ''Do you want broccoli for dinner?'' ask ''Which would you like for dinner: broccoli or cauliflower?''";
tiptext[289] = "Try to make meals a stress-free time. Talk about fun and happy things. If meals are times for family arguments, your preschooler may learn unhealthy attitudes toward food.";
tiptext[290] = "Kids like to try foods they help make. It’s a great idea for helping your picky eater try fruits and vegetables."; 
tiptext[291] = "Children also learn about fruits and vegetables when they help make them. Mixing, mashing and measuring makes them want to taste what they are making."; 
tiptext[292] = "Offer the same foods for the whole family. Don’t be a “short-order cook,” making a different meal for your preschooler. Your child will be okay even if they don’t eat a meal now and then.";
tiptext[293] = "Top casseroles, soups, stews, or vegetables with shredded low-fat cheese."; 
tiptext[294] = "Sometimes, new foods take time. Kids don’t always take to new foods right away."; 
tiptext[295] = "Offer new foods many times. It may take up to a dozen tries for a child to accept a new food.";
tiptext[296] = "Serve food plain if that is important to your preschooler. For example, instead of a macaroni casserole, try meatballs, pasta, and a vegetable."; 
tiptext[297] = "One way to increase physical activity at play is to take a nature walk."; 
tiptext[298] = "Try rolled oats or a crushed, unsweetened whole grain cereal as breading for baked chicken, fish, veal cutlets, or eggplant parmesan."; 
tiptext[299] = "Cook foods to a safe temperature, chill perishable and prepared foods and leftovers promptly.";
tiptext[300] = "Dried fruits make a great snack and are easy to carry.  Keep a package of dried fruit in your desk or bag.";
tiptext[301] = "Stock up on frozen vegetables for quick and easy cooking in the microwave especially during busy times.";
tiptext[302] = "Calcium choices for those who do not consume milk products include fortified juices, cereals, breads, soy beverages, or rice beverages.";
tiptext[303] = "Increase physical activity by joining a walking group in the neighborhood or at the local shopping mall. Recruit a partner for support and encouragement. Push the baby in the stroller.";
tiptext[304] = "Select fruits with more potassium often, such as bananas, prunes and prune juice, dried peaches and apricots, cantaloupe, honeydew melon, and orange juice.";
tiptext[305] = "Protein sources from the Meat and Beans group for vegetarians include eggs (for ovo-vegetarians), beans, nuts, nut butters, peas, and soy products (tofu, tempeh, veggie burgers)."; 
tiptext[306] = "Add color to salads by adding baby carrots, shredded red cabbage, or spinach leaves. Include in-season vegetables for variety through the year.";
tiptext[307] = "Select vegetables with more potassium often, such as sweetpotatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, winter squash, spinach, lentils, kidney beans, and split peas."; 
tiptext[308] = "Keep vegetables separate from raw meat, poultry and seafood while shopping, preparing, or storing."; 
tiptext[309] = "Create a whole grain pilaf with a mixture of barley, wild rice, brown rice, broth and spices. For a special touch, stir in toasted nuts or chopped dried fruit."; 
tiptext[310] = "For dessert, make chocolate or butterscotch pudding with fat-free or low-fat milk.";
tiptext[311] = "Let children decide on the dinner vegetables or what goes into salads. Depending on their age, children can help shop for, clean, peel, or cut up vegetables."; 
tiptext[312] = "Spring ahead with a fruity snack! Try low-fat yogurt or pudding as a dip for fruits like strawberries or melon.";
tiptext[313] = "Get in the habit of reading food labels.  Choose foods with little added sugars, fats, and salt.";
tiptext[314] = "Eat healthy when eating out.  Start your meal with a veggie-packed salad. Go light on the salad dressing!";
tiptext[315] = "Eat beans often.  Have chili made with kidney beans, try some stir-fried tofu, or make black beans in enchiladas.";
tiptext[316] = "Make time for a nutritious breakfast every day!  Substitute whole wheat bread instead of white bread or add oat flour to pancakes, waffles, or muffins.";
tiptext[317] = "Processed meats such as ham, sausage, frankfurters, and luncheon or deli meats have added sodium. Check the ingredient and Nutrient Facts label to help limit sodium intake.";
tiptext[318] = "Fruit is great for breakfast.  Top your cereal with bananas or peaches, or add blueberries to pancakes.";
tiptext[319] = "Fitting activity into a daily routine can be easy – join a walking group or take part in an exercise program at work.";
tiptext[320] = "Set a good example for children by eating fruits, vegetables and whole grains with meals or as snacks.";
tiptext[321] = "Need a quick snack?  Keep a bowl of whole fruit on the table, counter, or in the refrigerator.";
tiptext[322] = "In a restaurant, opt for steamed, grilled, or broiled dishes instead of those that are fried or sautéed.";
tiptext[323] = "Plan some meals around a vegetable main dish, such as a vegetable stir-fry or soup. Then add other foods to complement it.";
tiptext[324] = "Select fish rich in heart-healthy omega-3 fatty acids, such as salmon, trout, and herring, more often.";
tiptext[325] = "Be good to your bones.  Include fat-free or low-fat milk as a beverage at meals, have a fat-free yogurt as a snack or make a fruit-yogurt smoothie in the blender.";
tiptext[326] = "Slip fruit into every meal. Pack a tangerine, banana, or grapes to eat, or choose fruits from a salad bar.";
tiptext[327] = "Make smart choices when eating out.  Order items from the menu instead of heading for the “all-you-can-eat” buffet.";
tiptext[328] = "Many foods that typically contain meat or poultry can be made vegetarian. This can increase vegetable intake and cut saturated fat and cholesterol intake.";
tiptext[329] = "Most oils are high in monounsaturated or polyunsaturated fats, and low in saturated fats. Oils from plant sources (vegetable and nut oils) do not contain any cholesterol. Some common oils are canola, corn, cottonseed, olive, safflower, soybean, and sunflower oil."; 
tiptext[330] = "Be ready for exercise anytime - keep some comfortable clothes and a pair of walking or running shoes in the car and at the office.";
tiptext[331] = "Choose nuts as a snack, on salads, or in main dishes. Add walnuts or pecans to a green salad instead of cheese or meat."; 
tiptext[332] = "Try an unsweetened, whole grain ready-to-eat cereal as croutons in salad or in place of crackers with soup."; 
tiptext[333] = "To increase physical activity - do stretches, exercises, or pedal a stationary bike while watching television."; 
tiptext[334] = "For a change, try brown rice or whole-wheat pasta. Try brown rice stuffing in baked green peppers or tomatoes and whole-wheat macaroni in macaroni and cheese.";
tiptext[335] = "Foods that are mainly oil include mayonnaise, certain salad dressings, and soft (tub or squeeze) margarine with no trans fats. Check the Nutrition Facts label to find margarines with 0 grams of trans fat.";
tiptext[336] = "Avoid raw or partially cooked eggs or foods containing raw eggs and raw or undercooked meat and poultry.";
tiptext[337] = "Choose whole grain crackers for a snack."; 
tiptext[338] = "One way to make half your grains whole is to use whole grains in mixed dishes, such as barley in vegetable soup or bulgur wheat in casseroles."; 
tiptext[339] = "One way to make half your grains whole is to freeze leftover cooked brown rice, bulgur, or barley to heat later as a quick side dish."; 
tiptext[340] = "Vary your veggies by munching on carrot sticks at lunch."; 
tiptext[341] = "Vary your veggies by snacking on celery sticks in the afternoon."; 
tiptext[342] = "Vary your veggies by adding a green vegetable like broccoli or bok choy to dinner."; 
tiptext[343] = "Vary your veggies by stocking up on frozen vegetables for quick and easy side dishes."; 
tiptext[344] = "Vary your veggies by trying a main dish salad for lunch. Go easy on the dressing and toppings!"; 
tiptext[345] = "Buy pre-washed bags of salad greens, baby carrots or grape tomatoes."; 
tiptext[346] = "Keep a bowl of cut-up veggies in a see-through container in the refrigerator."; 
tiptext[347] = "Vary your veggies by including a salad with dinner."; 
tiptext[348] = "Vary your veggies by including cooked dry beans or peas in mixed dishes such as chili or minestrone soup."; 
tiptext[349] = "Eat more fruits by snacking on an apple, banana, or strawberries."; 
tiptext[350] = "Focus on fruit by adding a fruit to your breakfast. Top your cereal with bananas or peaches."; 
tiptext[351] = "For dessert, focus on fruit by having baked apples, pears, or a refreshing fruit salad."; 
tiptext[352] = "Focus on fruit by packing a tangerine, banana, or grapes to eat for lunch."; 
tiptext[353] = "At lunch focus on fruit by choosing fruit from the salad bar."; 
tiptext[354] = "Try meat dishes that incorporate fruit, such as chicken with apricots or mango chutney."; 
tiptext[355] = "Your child should stop eating when he or she is full, rather than when the plate is clean. Avoid praising a clean plate.";
tiptext[356] = "Do not let your child have “extras” such as candy or cookies to make up for the meal not eaten.";
tiptext[357] = "Although schedules are helpful, it is also important to listen to your child. For example, if your child says he or she is hungry, offer a small, healthy snack."; 
tiptext[358] = "It’s important to allow children to recognize when they are hungry or full."; 
tiptext[359] = "Rewarding with sweets lets your child think sweets or dessert foods are better than other foods."; 
tiptext[360] = "Set reasonable limits for the start and end of a meal. When you can see that your child is no longer interested in the meal, excuse him or her from the table.";
tiptext[361] = "Try not to restrict specific foods. If that restricted food becomes available to your child, he or she might eat it despite feeling full. This can lead to a habit of overeating."; 
tiptext[362] = "Vary the cereals, types of bread, and sandwich fillings you buy week to week.";
tiptext[363] = "Walk, run, and play with your child rather than sitting on the sidelines.";
tiptext[364] = "One way to increase physical activity at play is to ski cross-country or downhill."; 
tiptext[365] = "Let your kids be “produce pickers.” Let them help pick out fruits and veggies at the store.";


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