HOW DOES THE WHOLE FAMILY HAVE A HEALTHY DIET?
Nowadays, with the increasingly developed society, family members no longer spend as much time with the family as before.
Therefore, the living time as well as the diet of each person in a family may also be different.
So how can everyone in the family have nutritious meals?
1. QUALITY MORE QUALITY
Your meals don't have to be expensive, complicated or overwhelming. Instead, it's important to be realistic and make healthy food choices a priority.
Plus, by removing the pressure to have the perfect diet, you're more likely to find a healthier way of eating that works for your family.
2. AVOID DESSERTS AS A REWARD FOR YOUR CHILDREN
It's not uncommon to promise a dessert in exchange for your child eating more vegetables at mealtime.
However, Dana Peters, owner of Dana Peters Nutrition, explains that using sweets as a reward "creates a child mentality that will become more stubborn and difficult to please".
While desserts shouldn't be used as a reward, they can still serve as a nutritional supplement to your family's day.
For example, some healthy options include grilled fruit, sliced watermelon dipped in homemade yogurt, or sliced strawberries topped with whipped cream.
Also, remember, all foods can fit into a healthy lifestyle, so it's okay to indulge in traditional desserts like ice cream and macaroons from time to time.
3. EAT HEALTHY FOR HEALTH, NOT WEIGHT
Not only is the diet unsuitable for children, but discussing body weight in front of children can lead to disordered thoughts and behaviors around eating.
Instead of talking about the calorie or fat content of a food, focus on its benefits, such as flavor or the nutrients it provides.
Likewise, talk to your child about loving their body and treating it kindly.
After all, hearing positive words from parents can help build and maintain a healthy body image and self-esteem in children.
4. SIMPLE MEAL PLANNING
Meal planning is a great time-saving strategy, since you only have to go to the market once or twice a week. However, deciding which recipes to make can be difficult.
While there is a time and place to try a novel recipe you find online, it's best to stick to simple meal ideas for the week.
In fact, Yaffi Lvova, a registered dietitian and owner of Baby Bloom Nutrition, recommends avoiding “ new or complicated meals on busy days ” and keeping “ two to three meals in reserve. in the freezer or pantry in case the plan for the day goes wrong .”
One way to streamline the process is to build on what you currently have at home. In addition to saving you time and money, using what you have on hand will help reduce food waste.
Another tip is to make meal planning a chore, by leaving a piece of paper or dry erase board in the kitchen to create a long list of meal ideas that the whole family can contribute to.
Tired of making the same meals every week? Review old cookbooks that might collect dust in your basement or attic and bookmark recipes you want to make with the whole family.
5. PRIORITY MEAL PREPARATION
One of the most common obstacles I hear from families is the lack of time to prepare home-cooked meals and snacks.
While it may seem like a lot of time, taking an hour or two to prepare a series of meals and snacks can really save you time during the week.
The first step to prioritizing meal prep is to check your schedule and schedule designated meal prep times.
In fact, this could be the same as spending time on Sunday making a batch of oven-roasted chicken breasts, a large fruit salad, and a pan of grilled zucchini with tomatoes.
Also, consider investing in an air fryer, slow cooker, or rice cooker to cut down on cooking time.
Finally, prepare a quick meal like buying fresh or frozen pre-cut produce, microwaveable whole grains, or cooked roast chicken.
6. EAT TOGETHER
Eating together as a family has many benefits, including encouraging healthier eating habits and promoting family bonding and affection.
Furthermore, studies show that children in families that eat together tend to eat less fast food and eat more fruits and vegetables.
One study found that parents who participate in family dinners are relieved from stress and work pressure.
While it's not possible to have dinner together every night, try to make family dinners as often as possible.
Here are some tips to encourage a distraction-free meal:
- Turn the dining table into a phone-free zone.
- Join the conversation around the table by asking fun, thought-provoking questions.
- Give each family member a task, such as helping with the cooking, setting the table, or washing the dishes.
7. EAT MORE VEGETABLES
One of the easiest ways to eat more vegetables is to incorporate them into meals your family already enjoys.
For example, if Friday is pizza night, lay out a variety of toppings, such as chopped peppers, mushrooms, spinach, artichokes, fresh tomatoes, and basil.
By using vegetables in place of processed meats like hot dogs, you can easily make your pizza dinners healthier.
This tip is especially helpful if you have picky kids at home.
Worried about costs? There are many ways to save money buying products.
For example, seasonal vegetables are often cheaper and tastier than off-season varieties.
Frozen vegetables are another great option, as they are as nutritious as fresh vegetables but have a longer shelf life. Plus, frozen vegetables cook quickly and are sold in bulk, making them more cost-effective.
Finally, if you have little access to fresh produce or are looking for another affordable option, canned vegetables are also a healthy option.
8. OPTIMIZE VEGETABLES FOR SUPPLY
If you have to choose between chopping vegetables for a snack or grabbing a bag of chips, convenience will likely prevail.
Encourage your family to snack on vegetables by washing and pre-cutting them to keep in the fridge. Simply cut vegetables into small pieces and store them in clear containers, such as glass jars.
This way the vegetables are easily seen and quick to grab. You can even order a nutritious dip, such as salsa, hummus or yogurt, next to the jar of veggies for a complete snack.
9. MAKE A MEAL FOR THE HOME
Preparing more than one meal at dinnertime can make family members happy. I see this most often in households with picky eaters.
For example, while the whole family is eating casserole, a child might eat a sandwich or a bowl of cereal.
Eating the same meals is important to keep your family on track with healthier habits.
However, that doesn't mean you have to force your child to eat foods they don't like.
For families with picky eaters, Caroline Thomason advises, “Serve dishes by breaking them up.”
Likewise, instead of having food ready for each family member, serve meals family-style so that each person can choose what they want and how much they want to eat.
If you have babies at home, you might be thinking about how to include them in family meals.
For babies over 6 months, simply puree or chop the food you have prepared into a suitable consistency based on your baby's growth.
Just be sure to introduce only one new food at a time to help identify possible food allergies or intolerances in your child.
If you have any questions or concerns about the type or amount of food your baby is eating, talk to your pediatrician.
10. SERVE FOOD IN NEW AND FUN WAYS
A great way to get kids and even adults to eat healthier snacks is to present a variety of foods in new ways.
For example, instead of placing a selection of snacks in a bowl, place a tray or in the snack table.
You can also maximize the nutritional value of your snack by offering options from a variety of food groups.
If you want to add a dipping sauce, such as an appetizer or peanut butter, serving snacks in a muffin tin is a fun way for kids to mix and match flavors with different textures.
Here are some examples of foods included:
- apple slices
- citrus
- sliced strawberries
- dried cherries
- sugar snap peas
- cherry tomatoes
- stomach carrots
- bell pepper slices
- steamed soybeans
- cheese slices
- lightly salted almonds or cashews
- thin biscuits
