10 Secrets To A Healthier Family
The United States has become the country with the highest obesity rate in the world! Just a few adjustments to your eating regimen will change your health for the better. Your family’s health is important and if you are serious about getting yourself and your kids in shape, instead of being a statistic for obesity, then your entire family will benefit from the 10 Secrets that we share below.
1. Include Whole Grain Foods In Your Meals
When you add whole grains to your family meals, by cooking with brown rice, whole grain pasta, and whole grain cereals, you reduce calories and increase metabolism. Then when you reduce the processed and refined grains found in white bread, white rice and foods made with white flour, your body is able to digest faster and provide more fiber, vitamins and minerals with fewer calories.
2. Eliminate Soda and Fruit Drinks
Loaded with sugar and calories, soda and fruit drinks can be replaced with water, lemonade and other non-sugar drinks that will be much healthier for your family. Try this drink that you can make at home and the kids will love it!
FYI: 2 Tbsp of lemon juice contain the same amount of potassium as 8 ounces of the average sports drink.
- 1 cup of water (not carbonated)
- 2 Tablespoons lemon juice
- A pinch of salt
- Flavoring or sweetener
3. Eat Lots of Fruits and Veggies
Most kids eat non-nutritional foods and ignore the healthy high-fiber nutritional ones. In addition to all the vitamins and minerals found in fruits and vegetables, they have a high concentration of water that will fill you up and stop you from overeating!
4. Introduce Calcium Into Your Diet
Many families think that they can’t eat cheese and yogurt or drink low-fat milk when they diet but they’re wrong. These products contain plenty of calcium and are a necessary part of a balanced diet. Your kids will like the flavors and be on their way to a healthier body.
5. Get Up Off That Sofa And Get Moving
Get out and join the kids in activities that require lots of movement! Exercise is necessary to stay fit and your children can help you pave the way to fitness through their group sports and group activities.
6. Watch Your Calorie Intake
Eating healthy doesn’t mean you have to keep a calorie diary, however, you may want to keep track of calories for a least one week when you plan your new meals. The kids may be gaining weight from sugary drinks or late night snacks. It’s good to know where the calories are coming from.
7. Carbohydrates Are Your Friend
Fruits, vegetables beans, and whole grain foods contain carbohydrates that are good for you. Avoid the other bad carbs in white four products, white rice, white bread and sugar and you will be on the road to a healthy family.
8. Fats Are Your Friend Too
Just like carbohydrates, there are good and bad fats. Your family will want t consume good fats that are polyunsaturated and monounsaturated fats found in lean meat, poultry and fish. The bad fats you should avoid are saturated fats and trans fats mostly in snack foods.
9. Eating Out Made Easy
When you have kids, eating out is probably part of your normal routine so just be safe and avoid the over-sized meals and large portions. Stick with the smaller meals and small sizes to keep the kids from gaining extra weight.
10. Stick With The Plan
Make your new diet plan a “Family Plan” and get the kids involved so everyone is on the same page. Discuss the pros and cons of eating in a new way and include everyone in the decision process when it comes to menus and options. You can also get the pros involved by hiring a trainer or dietician to help you stay on track.