It is no secret that we are the heaviest Americas in history. It not only effects adults it is also, effecting our kids at a rapid rate. As parent’s we need to understand that we determine our kids eating habits for a very long time. We determine what they eat and how much they eat. It is a huge responsibility and it can seem overwhelming if we ourselves were not raised with healthy eating habits.
In a study conducted from 2011 to 2014 12.7 million children are effected by obesity. This number is staggering and hard to imagine. Our kids learn from us. They do what we do. So, if they are seeing unhealthy habits then they will pick up the same unhealthy habits and think it is ok to do. It is up to the parents to change the direction this country is going in. It is not impossible and I am here to give you simple tips to help YOU and your family have a healthy life style. It starts with you. You ready to get started?
PORTION CONTROL HOW IMPORTANT IS IT?
Portion control is the easiest to start with. A trick I use for myself and can also, be used for kids is serving on a smaller plate. The plate is smaller the portions are smaller but, it looks like a lot because it looks like it is “filling up” the plate. You look like you have more but, you don’t. Having your kid’s favorite characters on the plate could also, help them eat better. Make a game out of it. Let them guess who is under the food. They must eat to see who it is.
Half of the plate should be veggies. Proteins like lean meat, chicken, or fish should be one fourth and whole grains should be one fourth. Deserts should be limited until a good portion or all of dinner is eaten. They don’t eat they should get deserts. That was always the rule at when I was growing up. I think it was for most of us.
A good way to help with snacks on the go is to use sandwich bags to limit how much they consume. Using this method helps them not to over eat when they are hungry. Always have healthy snacks available and easy to get to. Kids like it simple and easy. So, leave the fruit on the counter. Make the chips a little harder to find in the cabinets. Leave water in the fridge and coke in the pantry or quit buying cokes at all. I promise your teen will survive. Let your teen know limited sodas will increase healthy, zit less skin.
KEEP THEM ACTIVE
While there is more school work and less physical activity at school it is very important to make sure your kids are moving when they get home. Now days the amount of homework kids do is a little over the top. Give your kids time to unwind and release some of that energy they have been saving all day. I suggest giving them at least a half hour after school to just be a kid. Get them outside and exercising. Go for a walk with them. Play ball in the backyard with them. Let them join team sports. Get them moving!! That is key. Studies have shown there are a million and one benefits to getting active. We all know how important it is to get moving.
The benefits of walking the neighborhood with your kids is amazing. The happy chemicals are flowing so kids are more willing to talk and tell you how their day was. Most of the time you get yes or no answers but, being together, having fun is a good way to get them to “open up.” You too will feel good about what you are teaching them by showing them exercise is important. They are watching you. Make them proud.
You know that exercise is important. You know in order to lose the weight you must get moving so, this is also true for your kids. They don’t have to be this way for the rest of their lives and neither do you. You are the only one that has the power to change it. Do it for your kids. Do it for yourself.
CUT OUT THE SUGAR!!
This will be the hardest to do for everyone. If sodas are consumed on a daily and now you are cutting them out or at least limiting the amount then headaches will occur. There is no way around it. When you detox your body off sugar and caffeine it will seem like the horrible feeling and the headache will last forever but, I promise it won’t. Stick to drinking more water. It may help.
Limit the candy. Limit the sugary snacks like pop cycles, ice cream, sugar fruit drinks. Just because it has fruit flavoring doesn’t mean it is fruit. They have a lot of sugar in them. Sports drinks now come with less sugar. This would be good during a hot day of play. This also, goes for your teen and yourself. Cutting out the sugar is the hardest thing to do. We are addicted to it. It is a drug we want and the government will let us have it.
Another way to get your kids healthy is limit the sugar. Trade water for a fruity sugar drink. Healthy nuts for candy. They will fuss at first but, they will come around. Find something they like. If bananas are a favorite then buy them. Introduce other fruits too. I feel the older kids may give you the most resistance but, stay strong and keep the good stuff in arms reach. Cut up veggies and make fruits easy to eat. Example, pick the grapes off the vines and place in snack bags and leave in the fridge. Buy snack sizes and once they are gone then they are gone till the next grocery store visit. Once the junk is gone it’s gone. Next visit buy healthier and less junk. It will be a challenge but, one that will be well worth it.
Think of easy ways to get the foods you want your kids to eat in them. They have great cookbooks that will “trick” your kids into eating healthy. You can consider useing some of your same favorite recipes but, switch out the meat. Use leaner meats and coconut oil instead of butter. Simple, replacements can make a big impact.
Know that you have the power and you can make this simple. I have given you tips on how to get started. Are you running out of recipes that everyone will eat? Are you burnt out on the same ol same ol?
I have your solution!! Meal Plans. I will create a meal plan around what your family will eat and bring you new delish, healthy recipes that the whole family will enjoy. I will go one step farther….. I will come to your house and show you how to meal prep and make the weekly dinners easier and faster and yes, healthy
Call today for your free consultation!! Solve that dinner dilemma tonight!!