One in three adults in the United States is obese, according to the Mayo Clinic. Whether you have family members struggling with their weight or worry that your current eating habits might lead to weight or health problems in the future, you can work as a family to improve food choices. By adopting a nutritious diet and new ways to prepare and enjoy your meals, you not only can eat more nourishing food, but also bond as a family.
Step 1
Banish junk food from your kitchen pantry. According to the Centers for Disease Control and Prevention, you and your family can eat salty and sugary treats occasionally so you don't feel deprived. But taking the tempting snacks out of your home will stop family members from reaching for them instead of healthier alternatives.
Step 2
Keep healthy snacks on hand. Ohio State University Extension recommends keeping containers of prewashed and precut fruits and raw vegetables in the refrigerator so you can eat them with healthy dips, such as low-fat yogurt, salad dressing or fruit preserves.
Step 3
Invite family members to help you prepare meals. According to Kids Health from Nemours, even picky eaters often sample dishes that they’ve created. Children not only enjoy spending time with you as you cook, but they also learn to make better food choices in the future as you discuss the benefits of the nutritious and delicious foods.
Step 4
Make simple substitutions when preparing meals to cut some of the fat, salt and sugar from your family’s diet. Use low-fat or fat-free alternatives to dairy products, condiments and desserts. Prepare lean meats and vegetables using healthier cooking methods such as grilling, baking or boiling instead of frying.
Step 5
Watch portion sizes to avoid overeating, even when you’re having a nutritionally balanced meal. North Carolina State University Extension’s Successful Family website suggests that instead of serving food “family style” and allowing family members to fill their plates, you can serve small portions and let family members take more only if they’re truly hungry.
Step 6
Ask for nutritional information at restaurants or fast-food establishments to help family members make healthier selections when they’re away from home. Encourage the choice of low-sodium dishes with a low fat grams and calories whenever possible.
Tips and Warnings
- Motivate your family to eat right by creating a “sticker chart” to hang on the refrigerator. Kids Health from Nemours suggests adding a sticker when a family member reaches a healthy eating goal--such as a picky eater consuming the recommended number of vegetable servings for a day--and treating yourselves to a game night or a trip to the movies when the chart is full.
- Consult a physician if you notice a family member becoming preoccupied with her eating habits or weight loss. According to Brown University Health Education, an obsession with body image and diet can lead to an eating disorder or obsession with exercise.
References
- MayoClinic: Obesity
- Kids Health from Nemours: How Can Families Be Healthier?
- North Carolina State University Extension: Healthy Eating, Active Lifestyles, Healthy Families
- Centers for Disease Control and Prevention: Ideas to Help Children Maintain a Healthy Weight
- We Can: Fun Family Recipes and Tips
