Food and Fitness Focus- Dean - WI

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us as we help raise awareness about mental health.

Food and Fitness Focus

New: Catching Healthy Habits Game

Looking for new, fun ways to keep your kids active and learning? Print off our Catching Healthy Habits Game (similar to the origami fortune tellers from when you were a kid) and teach them new fruits and vegetables, exercises and healthy habits through play!

This healthy activity was recently featured at the Madison Children’s Museum Healthy Habits Week, sponsored by SSM Health Dean Medical Group.

Print the Healthy Habits Game


How to foldVideo


How to playVideo


Food Focus

Eating Healthier, One Meal at a Time

Dean Medical Group's team of experts recommend the following resources, with quick and easy pointers on how you can help your family make healthier food choices.

A-B-C Snack Guide

Encouraging Reluctant Breakfast Eaters

Family Meals

Healthy Grocery List

Healthy Habits Weekly Record Keeping (PDF)

Healthy Snacking

Sweetened Beverages

Ten Ways to Encourage Your Kids to Eat Vegetables

The Importance of Breakfast

Why Childhood Obesity is a Concern

Fitness Focus

3-2-1-0: Blast Off to a Healthier Family

Follow these easy-to-remember guidelines for making your kids and family healthier!

3 Meals Per Day

  • Eat at least 3 meals/day 
  • If you don’t like breakfast foods, try sandwiches and leftovers
  • Eat meals 4-5 hours apart

2 Hours or Less of Sedentary Activity Per Day

  • Cut back sedentary time by 30 minutes
  • Record your TV shows and skip commercials
  • Move during commercials: push ups, sit ups, stretching
  • Use exercise DVD’s or video games 
  • Go for a walk, bike ride, swim, hike

1 Hour or More of Physical Activity Each Day

  • Start slow: Add exercise 1 day a week, increase as you can
  • Walk to school/work/the store
  • Play active games with family rather than video games

0 Sweetened Beverages

  • Avoid beverages with added sugar
  • Dilute 100% juice with water
  • Drink water, skim or 1% milk, flavored beverages with less than 3 grams of sugar per serving

Family Meals as Often as Possible!

  • Include at least one family meal each day
  • Schedule specific days and times for family meals
  • Clear off the table for a family place to eat
  • Turn off all electronics
  • Encourage kids to help with meal planning, cooking, setting the table

Other Resources

Time for Kids & Channel 3

We are proud to partner with WISC-TV Channel 3 on this important initiative.

Visit the Time for Kids section on for more resources on keeping kids healthy!

Resource: Let's Move!

Let’s Move! is an initiative launched by First Lady Michelle Obama. It is dedicated to solving the problem of obesity within a generation, so that children born today will grow up healthier and able to pursue their dreams.

Visit the Let's Move! site for tips on ways you can make your children's future brighter.

Related Services

Looking for assistance with your diet and eating habits? Check out the services of:

Mental Health Services

Comprehensive Weight Management Program

Pediatric Dietitian Services

Nutrition Services

Diabetes Management

Living Healthy Program - For Dean Health Plan members

Healthy Partners Program - For Dean Health Plan members

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