Every day, we make many decisions, big and small. It’s easier than you think to make healthy, smart choices when it comes to choosing what to feed your family. Just a little bit of planning is required.
Fuel is what we put in our bodies. Our bodies require energy and nutrients, such as vitamins, minerals and protein, to function and thrive. Healthy food and drinks are important to children as their bodies and minds grow. Healthy choices can have immediate and long-term benefits for your family.
Dr. Holly Nicastro is a nutritionist with the NIH. She says, “My best recommendation for parents is to be role models and eat healthy while being active with their kids.” Keep healthy food in the house for snacks and meals. Include children in meal planning and preparation, and they will be more likely to consume the food.
Parents can start teaching their children healthy eating habits from the moment they are born, says Dr. Donna Spruijt Metz. Her research at the University of Southern California is focused on treating and preventing obesity among minority youth. Setting a good example for your children is important.
Healthier Choices
All foods and beverages can be included in a healthy diet. When choosing foods for yourself or your family, choose those that are high in nutrients but low in sugar, fats and calories. Fruits, vegetables, whole grain cereals, pasta and bread, milk, yoghurt and other dairy products, lean meats and fish, beans, water, and fat-trimmed or lean meats are all good choices.
Certain foods and beverages should be consumed less frequently. Some of these include white rice, pasta, and bread; granola, pretzels, and fruit juices. Some foods are better to eat only occasionally, such as french fries, sweet baked goods like doughnuts, hotdogs, fried chicken and fish, candy and soda.
Dr. Adam Drewnowski is a nutritionist at the University of Washington, Seattle. He says that if you cook at home, have the right attitude, and make the right choices about food, it won’t cost much more to eat healthier. With a little planning, you can make meals that are delicious, affordable, and nutritious.
Slice, dice, and chop with the family. NIH offers several resources that can help you improve your eating habits. (See the Links box on the sidebar). You may be surprised at how simple it is to prepare healthy snacks and cook.
Outside of the Home
Today, most of our food is not eaten at home. It is consumed on the move. Packing healthy lunches for you and your children is a great way to ensure that you get all the nutrition you need.
Nicastro suggests that you can make a healthy lunch with your child using whole grain bread, pita pockets, wraps and spreads such as hummus or nut butter. Pack vegetables like carrots, cucumbers, and snap peas. You can also include any seasonal fruit. You can teach teens to pack their lunches by providing a variety of healthy foods.
Talk to your children about healthy food choices in the cafeteria or vending machine at school. Nicastro advises parents to encourage their kids to select the right food groups at lunch, such as lean meat, fruit, vegetables, and whole grains. If a salad bar exists, kids can make their salad using vegetables, fruits, and lean proteins.
Pack healthy snacks before you go on a day out with the family. Water, fresh fruits, vegetables, and cheese sticks with low fat are all good options. Pack small amounts of nuts that are not salted, whole grain crackers or low-sugar breakfast cereal.
It can be not easy to find a fast-food restaurant, but it is sometimes the only option. Menu labels provide information such as calorie counts and nutritional values to help you make better food and drink choices. Choose healthy options such as salads, sliced fruits instead of French fries, and grilled foods instead of fried.
Labels
The Nutrition Facts label can be a valuable tool when you are grocery shopping to compare different foods and beverages. You can use it to confirm that products with health-sounding labels are indeed healthy. Foods that are labelled “low-fat” may not be healthy. They can contain a lot of sugar and calories.
The Nutrition Facts label can be used as a guide to reduce the amount of nutrients you consume, such as sodium or sugar, or to ensure you get enough nutrients, like calcium and iron.
When reading the label, start at the top. Check the portion size. Then, check the calorie count. Next, look at the nutrition section. Here, you will find the recommended daily value and the amounts.
You can eat and drink more than one serving of something. If you eat a bag of chips, but the label states that there are three portions in the bag, multiply the label numbers by three to determine how many calories you have consumed.
Working Together
Local shopping can sometimes make it difficult to find healthy options. Some communities have worked together to make healthy food more accessible in their neighbourhood.
In some communities, for example, residents have teamed up to maintain community gardens. Spruijt Metz says that planting small planters, rooftop gardens, box gardens or small planters, as well as learning to garden, can help you grow easy-to-grow vegetables like tomatoes at home. Another option is to find a fruit or vegetable truck willing to visit your neighbourhood.
Make healthy eating a priority in your family. As a parent or guardian of a child, you should start talking to them about nutrition and health at a young age. You should also practice what you preach. You can be a great example to your children by choosing healthy foods and drinks.
Food provides nourishment for our bodies. Spruijt Metz says that teaching children to read food labels as they grow older will help them learn how to buy healthy foods. Teaching children to prepare simple, healthy, and tasty meals will also help them in their lives.