“Getting healthy” can be a daunting goal. You may have all the motivation to make changes, but when it comes time to do the work your old habits creep in. This is completely normal and something that many families face.
The trick is to integrate a few effective habits into your daily routine. This way no one task seems overbearing and you can rely on your family members to help make positive strides. Here are four tips for creating a healthy lifestyle for your family.
1. Start the Morning with a Wholesome Breakfast
Breakfast is often thought of as the most important meal of the day. After a night of sleep, the first meal is literally breaking the fast from the night before. Kicking off the day on a healthy note will energize you and your family for the rest of the day. Try to incorporate a source of protein, healthy fats, and fiber in the morning meal. This will keep you and your kids full and satisfied until lunchtime.
That said, wholesome breakfasts don’t need to be complicated. Hard-boiled eggs can be prepped in advance and served with a side of fruit and whole-grain toast with avocado. Overnight oats or chia seed pudding are other great grab-and-go options. These portable meals can be customized to different taste buds. Bananas, flax seeds, and peanut butter are a delicious combo as are mango, shredded coconut, and chia seeds.
During the weekends, when you have a bit more time to slow down and make something delicious, go for a nutrient-dense gluten free pancake mix. Serve with a dollop of Greek yogurt for a good source of protein and fresh berries as a source of fiber and antioxidants. Leftover pancakes can be stored in the fridge or freezer and reheated in a toaster oven for busy weekdays.
2. Go for a Family Walk After Dinner
How you wind down your day is just as important as how you start your day. As the sun begins to set, the body is alerted that it’s time to slow down. While many are quick to turn on the television or scroll through social media after dinner, a better option is getting outside. A short 10 to 15-minute walk around the block can set the tone for the evening.
Walking after a meal can aid in digestion and stabilize blood sugar levels. After you eat, blood sugar levels increase as the body works to break down carbohydrates into sugar. If you are sedentary after a meal, your body doesn’t have a chance to balance itself. Moving your body helps convert the stored glucose from the bloodstream into energy.
So after the table is cleared and the dishes are washed, grab your walking shoes and head outside. Bring the kids and let them ride their scooters or bicycles as you get some fresh air. And if you have a dog, this is the perfect chance to go for an evening stroll with them too. You may just find that it soon becomes everyone’s favorite part of the day.
3. Limit Sugar Intake
Sugar is in just about everything! Open up your pantry and fridge, and you’ll likely see added sugars on almost every box or package. Why? Sugar is addicting and food companies know that making food taste good brings people back for more.
Sugar intake is increasingly becoming a huge problem. The average American consumes around 17 teaspoons of added sugar every day. This is two times more than the recommended allowance for men and three times more for women. Added sugars contain no nutritional value and can lead to weight gain, cardiovascular health issues, and diabetes.
Limiting your family’s sugar intake will take some work, but the payoff will be worth it. Instead of buying sweetened fruit juice for your kids, have them eat fresh fruit instead. Apples, oranges, and berries are packed with fiber and are more nutrient-dense than a juice box. Buy plain Greek or non-dairy yogurt rather than flavored kinds and buy unflavored oatmeal instead of instant sugar-filled packets. Before you purchase anything, turn the package around and check for added sugars; they are sneakily added to items like ketchup, pasta sauces, and even salad dressings.
4. Cook More Meals at Home Together
If the Uber Eats delivery person is a regular visitor to your house, then this tip is for you. Eating out can be a fun experience, but getting takeout food daily isn’t necessarily the most healthy choice. Restaurant meals tend to be higher in calories and filled with saturated and trans fats. Even if you think you’re doing well by ordering a salad, you don’t know what they used to cook the chicken in or how they made the dressing.
Cooking at home with the family can be a fun way to spend time together and learn something new. On Sunday, sit down and pick a new recipe out as a family. It doesn’t need to be overly difficult or time-consuming. Find something that everyone will love and pick a day that you want to dedicate time to cook it together.
Cooking and eating a meal together as a family can be a rewarding experience. It’s a chance for kids to try out new flavors and ingredients. You’ll likely find that they eat all of their veggies if they had a role in seasoning and roasting them!
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