If you want your family to be healthy, have them follow a healthy lifestyle. This includes eating a healthy diet and being physically active. Excess weight and physical health problems like type 2 diabetes and high blood pressure can be caused by unhealthy eating and a lack of activity. obesity also increases the risk of other health problems, such as depression.
As parents, you can help your child develop healthy eating habits and an active lifestyle by setting a good example. Here are some tips to promote healthy eating and physical activity in your family.
What Does Wholesome Living For The Whole Family Mean?
A healthy overall life begins with nutrition. Anything a person puts into their body has the power to heal or hurt. This makes it important to decide what a family eats every day. Organic eating is a great place to start making the transition to healthy living. Everything we eat, whether it's meat, fruits, vegetables or grains, comes in organic form, and there's good reason to think about changing that habit.
Add More Veggies to Meat Dishes
One way to eat more vegetables is to put them on pizza. For example, Friday could be pizza night with chopped peppers, mushrooms, spinach, artichokes, fresh tomatoes, and basil as toppings.
You can make pizza night healthier by substituting vegetables for highly processed meats like sausage and pepperoni. This is especially helpful if there are picky eaters in the family.
Frozen vegetables are just as nutritious as fresh vegetables, have a longer shelf life, cook quickly, and can be bought in bulk, making them more cost-effective. Canned vegetables are also a healthy option if you're looking for another money-saving option. Just be sure to choose foods that are low in sodium or have no added salt. Canned vegetables on hand include carrots, beets, diced tomatoes, squash, corn and peas.
Slice or Chop the Veggies in Advance
If you have a choice between chopping vegetables for a snack or grabbing a bag of crisps, the chips are more likely to win because they're ready to eat.
In addition, if you want to encourage your family to eat more vegetables, wash them, cut them and prepare them for the refrigerator as soon as you buy them. Simply cut the vegetables into strips or slices and store them in a clear container, such as a mason jar. In this way, the vegetables are easy to see and can be reached quickly. You can even put some nutritious sauces, such as salsa, hummus, or yogurt, next to the vegetable jars for the kids as a full after-school serving.
Deconstructing the One Meal for the Whole Family
It can be common to prepare more than one meal at dinnertime to keep the family happy, which is most usual in families with picky eaters. Although it may seem easy now, eating the same meals is important to get your family into healthier habits.
You don't have to make your kids eat foods they don't like. For example, when making a taco bowl, keep the ingredients separate and let each member make their own bowl. Similarly, it is better to serve food in a family way so that everyone can choose what they want to eat.
Taking in more Whole Grains at Breakfast
It is recommended that half of your grains be whole, for their nutritional value. Breakfast is the best time to add more whole grains throughout the day, since refined grains are ubiquitous in many breakfast foods.
White whole wheat flour, a softer form of whole wheat, is nutritious and a great choice for picky eaters. In addition, it can be easily substituted for plain flour in most recipes. Just make sure to stock the pantry or refrigerator with white whole wheat flour to extend its shelf life. To make breakfast easier throughout the week, I recommend making plenty of whole wheat pancakes or muffins and keeping the excess in the fridge.
Eat Together and No Phones
The benefits of eating together as a family, without distractions, include fostering relationships, promoting healthier eating habits, and helping children develop their social and emotional skills. Also, studies show that family meals lead to children eating less junk food and more vegetables.
It's good for adults, too. Parents who attend family dinners have higher self-esteem and lower rates of depression and stress, a study has found. While eating together every night may not be practical, try to make family meals a priority.
Prepare Your Meals on Weekends
Setting aside an hour or two to prepare meals and snacks can actually save you a week.The first step in prioritizing food preparation is to review your schedule and determine a designated time for food preparation. Try to share cooking responsibilities among family members to reduce the amount of work you have to do yourself. You can also invest in kitchen appliances like an air fryer, slow cooker, or rice cooker to reduce the time you spend cooking. Finally, there's no shame in buying pre-cut fresh or frozen foods, microwaved whole grains, or cooked grilled chicken.
No matter how well our plans are made, if we want the whole family to have a healthy life, everyone needs to do their best to achieve the goal. If we want our kids to eat healthy and exercise, we have to be role models. You are not perfect, but if you have determination and perseverance, nothing can stop you.
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