The new year is here, and with its arrival you might be looking at ways to make your family better and healthier, just a little bit at a time. History has certainly shown that making huge changes too quickly generally fails. After all, we’re only human, and humans love to revert back to where they’re comfortable, doing what they know.
But don’t despair! Making small adjustments can help create new habits over time—and one of the easiest ways to start is with food. A more mindful approach to nourishment and healthy meals can have enormous impacts to your body, mind and energy. And it can actually be simple to do. Here are our top five tips to keep your family’s health engine purring along smoothly and everyone in (mostly) tip-top form.
Healthy grab ’n go
Though it’s a nice thought to imagine sitting down to three full meals with every member of our family each day, chances are it’s not a reality. Hectic schedules are multiplied by however many people are in the home, and that just equates to chaos.
The hard truth is kids get hungry in between meals, and they’re going to go to the refrigerator. Pick a section of the fridge and make it the grab ’n go area. Pack it full with healthier options that will keep your kids from heading to the chips or cookies.
Drinkable yogurt, applesauce packets, finger food fruits like grapes and strawberries or even a string cheese will help curb cravings until the next meal.
Shop smarter
As a parent, you have to think like a kid. While you may have good intentions in buying a healthy cereal to place alongside the sugar cereal, it’s already a lost cause. Kids like sugar, and given the choice between cookies in a bowl and wheat in a bowl … I mean, come on.
Kids can’t eat what isn’t there. Consider eliminating those super high-sugar, high-fat or high-calorie snacks that offer zero nutritional value. That doesn’t mean you have to resort to buying dry oats, but taking away the opportunity for a child to make a bad decision isn’t mean parenting. It’s smart parenting.
Have a talk, then make it a game
Before you yell at me for my previous suggestion, let me follow up with this one. Let your kids know you aren’t going to be buying horrifically bad food products anymore. Explain your reasoning and then get them involved.
Go to the grocery store and let them choose their healthier options. Instead of a Pop-Tart packed with high fructose corn syrup, what about a protein bar? It can even have chocolate chips in it! Create parameters for protein count or healthy carbs, and have kids seek out something that’s appealing.
Be forewarned: You might be met with heavy resistance at the outset. But giving kids a semblance of control over the situation will help immensely. This isn’t your being an overlord of the kitchen, it’s your being a helpful participant in their healthy choices.
Meal plan
Meal planning saves time, money and creates better food choices for everyone. Instead of running around at 5:30 after a long day at work looking for a fast-food solution, you can rest easy knowing you have a plan in place and that everything you need is at home.
Consider creating a predictable menu and trying it out for one month. Meatball Mondays, taco Tuesdays, wasabi Wednesdays (that’s sushi night), leftovers Thursdays and pizza Fridays. Make the menu work for what your family enjoys, but the bottom line is to have a plan.
Additionally, make sure the whole family is involved in every aspect. Planning, shopping and executing. This is not a one-man (or woman) show. Assign a family member to be head chef for each meal. Even younger children can do it, though they might need a bit of assistance. If everyone is involved and has a say, they’re more likely to take it seriously and stick to the plan.
Make a switch
Sometimes the smallest change can create the biggest impact. If taking on a brand new meal plan each week seems insurmountable, try a smaller tweak. Look at your pantry and refrigerator and determine where a minimal but effective change can take place.
Still using white bread for sandwiches at school? Try a whole grain or multigrain option for one grocery cycle. Kids still drinking 2% milk? Try downshifting to 1%, or if you’re really bold, attempt some meals with almond milk. Instead of drive-thru french fries, try making your own lightly seasoned fries in the air fryer at home. Or better yet, give zucchini or carrot fries a go.
Will this be a giant failure? Eh, maybe. But give it time. After all, UC Davis Health advises it can take children 10-15 times eating a food before they finally like it. Hang tight and keep trying. You might be surprised that after the third or fourth meal, your kids won’t put up as much of a fight. They might not even notice the mac and cheese has less cheese and more small, healthy green things called peas hidden inside.
Be patient
Making changes to your family’s eating habits is not easy. It will take time and is sometimes painful. Take heart and know that you are making these changes to make life better for those you love. Though a diet change might seem like torture at the start, stick with it and work toward a lifestyle change. Your family will thank you for it. Maybe.
Five Things You Can Change Today to Encourage Better Nourishment:
- Switch out the soda. There’s nothing good in that can.
- Make protein balls. Protein is one of the easiest ways to keep kids full and stop their reaching for garbage. Do a quick internet search for “no-bake protein balls” and make them in 15 minutes. Let your kids have them for breakfast or a snack. They will love them!
- Try protein shakes. The market is saturated with quick, healthy, protein-packed shakes that are available in every flavor and designed for kids. Grab a few variations on your way home from work and taste-test them tonight.
- Get your kids vitamins. Sometimes the need to snack is due to a vitamin deficiency. Get a great multivitamin and have your children take it every morning with their healthy breakfast.
- What’s your egg? Eggs are one of the most versatile and healthy foods on the planet. Find a way your kids will enjoy them and get them in the rotation to provide a full tummy of goodness to get the day started.
Kim Antisdel is a writer, sales rep and mother. She lives with her husband and son in Liberty. When she isn’t out running, you can probably find her watching an embarrassing amount of trash reality TV that has somehow piled up on her DVR.