Are you attempting to eat healthier but finding it tough to enlist the support of your entire family? You're not alone if this is the case.
As a licensed dietician, I understand the
difficulties that families endure.
Many barriers might stand in the way of better
behaviours, ranging from stress and hectic work schedules to financial limits
and limited food availability.
Furthermore, family members may disagree on what to eat at times.
Parents who follow a specific diet may eat differently than their children. tantrum-prone toddlers may refuse to eat while crossing their arms in disgust at mealtimes. Teenagers may forgo family meals in favour of a drive-through on their way home from school.
While it may seem daunting, it is feasible to get the entire family on board with healthy behaviours with a combination of careful planning and a willingness to be flexible.
Here are 16 practical suggestions for a healthier family diet.
1. Forget about perfection.
There is no perfect method to eat healthily, despite what social media may lead you to believe.
This means that your meals don't have to be expensive, difficult, time-consuming, or picture-perfect to be delicious.
Instead, it's critical to be realistic and do your best to assist your family in making healthy decisions.
Furthermore, by removing the pressure to
maintain a flawless diet, you'll be more likely to discover a healthier eating
plan that fits your family.
2. Avoid putting foods on a no-no list.
While some components are unquestionably more nutritious than others, it's critical to have a positive relationship with food by avoiding terms like "bad" and "off-limits."
Furthermore, being too rigid during mealtimes might cause stress and tension.
Instead, follow the advice of a nutritionist Aubrey Redd, MS, and owner of Aubrey Redd Nutrition:
“There is no such thing as off-limits food. All foods, in moderation, can be incorporated into a healthy lifestyle. Consider using the terms "always foods" and "sometimes foods" in your vocabulary. Snacks such as fruits and vegetables are usually a good choice, while birthday cake is only served on special occasions.”
3. Focus on wellness rather than weight loss when it comes to healthy eating.
Diets are not only unsuitable for children, but talking about body weight in front of them can lead to disordered eating beliefs and behaviours.
Instead of focusing on a food's calorie or fat level, consider its benefits, such as how it tastes or the nutrients it supplies.
Similarly, make it a point to talk to your kids about how to love your body and how to treat it with respect. After all, hearing positive feedback from parents can aid in the development and maintenance of a good body image and self-esteem in children.
4. Make meal preparation simple.
Meal planning is a fantastic time-saving method because it only requires you to go food shopping once or twice a week. Choosing which recipes to create, on the other hand, might be difficult.
While there is a time and place for experimenting with a fancy new dish you found on Pinterest, during the week it's best to stick to simple meal ideas.
In fact, Yaffe Lvova, a certified dietitian and owner of Baby Bloom Nutrition, suggests avoiding "novel or complicated meals on busy days" and having "two to three backup meals in the freezer or pantry in case of a hitch in the day's plan."
One method to speed things up is to plan meals around what you already have on hand. Using what you have on hand not only saves you time and money but also decreases food waste.
Another approach is to make meal preparation a team effort by having a sheet of paper or a dry erase board in the kitchen so everyone can contribute food ideas.
Are you tired of preparing the same dishes week after week? Examine old cookbooks that may be collecting dust in the basement or attic, and make a list of recipes that you'd like to try as a family.
5. Prioritize meal preparation.
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Lack of time to prepare home-cooked meals and snacks are one of the most prevalent issues I hear from families.
Setting aside an hour or two to prepare a batch of meals and snacks may appear to be a huge time commitment, but it will really save you time over the week.
Examining your schedule and marking out a particular meal planning time is the first step toward making meal prep a priority.
Edith Yang, RD, SR, CLT, owner of Healthy Mission Dietitian and mother of two, advises a method she calls "1-2-3 prep": “One day, set aside 1–2 hours to prepare one simple protein, two fruits, and two to three vegetables.”
In practice, this might mean making a batch of oven-baked chicken breasts, a huge fruit salad, and a sheet pan of roasted zucchini and tomatoes on Sunday.
You also don't have to do everything by yourself.
Try dividing meal prep duties among family members or enlist the support of a friend or family member to spend time with your children while you and your partner go on a meal prep date.
Consider investing in an air fryer, a slow cooker, or a rice cooker to cut down on your cooking time.
Finally, meal prep shortcuts such as precut fresh or frozen veggies, microwaveable whole grains, or cooked rotisserie chicken has no stigma.
6. Share a meal
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Eating as a family with no distractions has several advantages, including encouraging healthier eating habits, increasing bonding, and assisting social and emotional development.
Furthermore, research suggests that children who eat meals with their families consume fewer fast foods and consume more fruits and vegetables.
There are advantages for grownups as well. Parents who engage in family dinners had higher self-esteem and reduced rates of depression and stress, according to one study.
While it may not be possible to eat supper with your family every night, strive to make it a priority as often as possible.
Here are a few pointers to help you have a distraction-free meal:
a. Make it a no-phone zone at the dinner table.
b. Ask interesting, thought-provoking questions to spark discourse around the table. For instance, if you could have any animal as a pet, which one would you choose and why? You can also take turns asking questions, with each family member coming up with a different one.
c. Assign a task to each member of the family, such as assisting with cooking, arranging the table, or doing the dishes.
7. Increase the amount of fresh, frozen, or canned veggies in your diet.
Incorporating vegetables into meals that your family already appreciates is one of the simplest ways to consume more vegetables.
Set up a range of vegetable toppings, such as chopped peppers, mushrooms, spinach, artichokes, fresh tomatoes, and basil, for each member to utilize as pizza toppings on Friday, for example.
You can easily make pizza night healthier without venturing too far out of your family's comfort zone by substituting vegetables for highly processed meats like sausage and pepperoni.
“I add minced veggies to ground meat dishes,” says Joby Neelankavil, RDN, another fantastic way to incorporate vegetables into meals. This divides the meat into multiple servings while also adding minerals and fibre.”
If you have finicky eaters at home, this advice will come in handy.
Are you concerned about the price? Produce can be saved in a variety of ways.
Seasonal veggies, for example, are frequently less expensive and taste better than out-of-season options.
Frozen vegetables are also a good choice because they are just as nutritious as fresh vegetables but have a longer shelf life. Frozen vegetables are also more cost-effective because they cook rapidly and come in volume.
Finally, canned vegetables are a nutritious option if you don't have access to fresh produce or are seeking a more cost-effective option. Just keep an eye out for low-sodium or no-salt-added choices.
Carrots, beets, chopped tomatoes, pumpkin, maize and peas are some canned vegetables to have on hand.
8. Increase the number of vegetables you eat at snack time.
If you have the option of cutting veggies for a snack or reaching for a bag of chips, convenience will almost certainly prevail.
Have washed and chopped vegetables ready to go in the fridge to encourage your family to snack on vegetables. Simply cut the vegetables into sticks or strips and store them in clear containers like mason jars.
The vegetables are plainly visible and accessible in this manner. For a complete snack, place a nutritious dip, such as salsa, hummus, or yoghurt, next to the container of veggies.
This suggestion is especially useful before dinnertime, according to Josten Fish, RD and dietitian at Dietitian Meets Mom, because nibbling on fresh vegetables is a healthy approach to satisfy your family's hunger.
9. Prepare a single dinner for the entire family.
It's tempting to keep your family pleased by cooking many meals at dinnertime. This is most common in families with finicky eaters.
One child, for example, might eat a sandwich or a bowl of cereal while the rest of the family eats a casserole.
While it may appear to be easier in the short term, eating the same meal with your family is critical for establishing better habits.
It does not, however, imply that you must compel your children to consume items they loathe.
Caroline Thomason, a self-described "not your average dietitian," suggests "presenting foods by deconstructing them" for families with fussy eaters.
“For instance, when cooking taco bowls, offer all of the components individually and have each member assemble their own bowl assembly-line style,” she says.
Similarly, rather than plating food for each member of the family, serve meals family-style so that everyone may choose what and how much they want to eat.
If you have a young child at home, you may be considering how to incorporate them into the family meal.
Simply purée or chop foods that you've prepared into appropriate consistencies based on your child's development for babies over 6 months.
To assist identify potential food allergies or intolerances, just introduce one new food at a time.
Make an appointment with your paediatrician if you have any questions or concerns regarding the types or quantity of food you should feed your baby.
10. Experiment with innovative and exciting ways to serve food.
Presenting a range of meals in novel and interesting ways is a terrific approach to convince kids — and even adults — to eat healthier snacks.
Instead of putting one snack option in a bowl, put together a snack tray or board. You can also increase the snack's nutritional value by including foods from several dietary groups.
Serving snacks in a muffin tray is a fun way for kids to mix and match different flavours and textures, especially if you want to include dips like hummus or peanut butter.
Here are a few suggestions for foods to include:
- pieces of apple
- strawberries, sliced mandarin orange segments
- cherries that have been dried
- peas with sugar snaps
- Tomatoes, cherry
- carrots (baby)
- slices of bell pepper
- edamame cheese slices steamed
- almonds or cashews mildly salted
- skinny pretzels
11. Bid farewell to the clean plate club.
Kids must be able to detect their hunger and fullness cues to have a healthy relationship with food.
While it's fair that you want your children to eat properly and prosper, forcing them to complete their plates or eat when they're not hungry interferes with these important biological signals.
I advocate using Ellyn Satter's technique to eliminate power struggles at meals and increase mindful eating: Parents determine which foods to serve and when, while children decide how much to eat and whether to eat at all.
12. Refrain from rewarding yourself with dessert.
It's not commonplace to promise your child a dessert if they eat their vegetables.
Using sweets as a reward, on the other hand, “sets up the idea that some meals are better or more valued than others,” according to Dana Peters, MS, RD, and owner of Dana Peters Nutrition.
While desserts should not be used as a reward, they can still be a fun and tasty method to boost your family's nutritional intake.
Choose from grilled fruit kabobs, watermelon cubes with homemade yoghurt dip, or sliced strawberries with cream.
Also, while all foods can contribute to a healthy lifestyle, traditional treats such as ice cream and brownies can be savoured on occasion.
13. Make a conscious effort to consume more plant-based proteins.
Eating more plant-based foods has been linked to a variety of health benefits, as they are high in beneficial elements like fibre, antioxidants, vitamins, and minerals.
Furthermore, many plant-based proteins are more shelf-stable and less expensive than animal-based proteins.
Nuts, seeds, beans, lentils, tofu, and edamame are some plant-based proteins to consider adding to your grocery cart.
Don't know where to start with incorporating these items into your family's meals? Here are some suggestions:
- Substitute tofu for half of the chicken in your stir-fry. You can even leave out the chicken entirely.
- Chickpeas can be used in place of meat in your family's favourite soup or stew.
- On sandwiches and wraps, hummus can be used instead of mayonnaise.
- Walnuts and fresh or frozen fruit go well with oatmeal.
- Blend your smoothies with a tablespoon of flax or hemp seeds.
14. Start your day with nutritious grains for breakfast.
Making half of your grains whole is suggested because of their nutritional benefits.
Breakfast is a great time to include more whole grains into your day because refined grains are typically featured in meals like cereal, pancakes, and muffins.
The following are some simple strategies to add more whole grains to your morning routine:
- peanut butter and banana slices on whole-wheat toast
- quinoa porridge with almonds and fruit on top
- oats, yoghurt, and frozen fruit smoothie whole-grain breakfast cereals
- brown rice, vegetables, and an egg
Also, keep some white whole wheat flour on hand for waffles, pancakes, or muffins.
White whole wheat flour is a softer version of whole wheat that is still healthy, making it a good choice for picky eaters.
In addition, it can readily be substituted for all-purpose flour in most recipes. To extend the shelf life of white whole wheat flour, store it in the pantry or freezer.
I recommend cooking large batches of whole wheat pancakes or muffins and freezing any leftovers to make breakfasts easy during the week.
15. Create your own flavoured beverages.
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While drinking enough water is crucial, there are times when you need something a little more interesting.
Combine seltzer water with a few ounces of 100 per cent fruit juice and get the whole family engaged in producing healthier beverages at home.
Making your own drinks is a fun way to cut
back on sugary drinks, which are the leading cause of dental damage in children
in the United States.
16. Plant a vegetable garden
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Growing some of your own food is another fantastic method to get the whole family to eat healthier.
You don't even need a big backyard to do it. Several types of vegetables and herbs can be grown indoors or in small pots on a balcony or patio.
There are also community gardens in some locations where you can sign up.
Growing food, whether it's a small basil plant in your apartment or a raised garden bed in your backyard, is a terrific way to save money while also instilling a love of fresh foods in your children.
Last but not least
Eating healthy has numerous benefits for the entire family, even if it takes some trial and error.
Just try to keep a pleasant attitude and encourage better habits without being restricted or putting pressure on yourself.
You'll discover that finding a better way of eating that is both feasible and sustainable for your family is attainable if you take it one step at a time.