Healthy weight is an important subject. It is also directly related to what we eat. It is now common knowledge that a diet that is low in fat is heart healthy and helps maintain a healthy body weight. Incorporating this knowledge into a family meal plan can be fun and easy.
Benefits
Vegetables and fruits tend to be low in calories while high in vitamins, minerals and fiber. Eating fruits and vegetables of all shapes, colors and sizes is a great way to maintain control of body weight. Whole-grain foods contain fiber as well. Foods high in fiber help to satisfy hunger, making it easier to manage body weight.
Expert Insight
Health experts recommend that we integrate healthy eating and regular physical activity into our lives. Meal plans that include eating a high-fiber, lower-fat diet, eating five to 10 servings of vegetables and fruit per day, and eating portion sizes of food that are in line with physical activity levels will all help to reduce health risks and help keep body weight under control. The same guidelines work for children with age appropriate preferences and activity levels in mind.
Considerations
Children need a good start to form good, healthy lifestyle habits. Healthy food choices for kids include reduced amounts of sugar, low-fat choices, appropriate portion sizes and variety. A few small steps will help families get on the right track. Make a grocery list, and never shop hungry. Avoid the candy aisles. Buy new fruits or vegetables to keep things interesting. Share dessert while eating out, or choose fruit instead. Don't keep sweets at home. Save treats for special occasions, like birthday parties. Grill, steam or bake instead of frying. Try new recipes. Eat together as a family most days of the week.
Effects
Children who are overweight are at higher risk of developing chronic diseases, such as heart disease and diabetes, as adults. These conditions are on the rise in the United States. Parents can reduce television and video game time as well as increase physical activity. A well-rounded breakfast every day will ensure energy for activity at school. Healthy nutrition starts as early as infancy. As soon as your baby is ready to tackle solid foods, introduce nutritious foods early on and often. Toddlers need to see and taste a food up to 10 times before they actually accept it.
Potential
Encourage play time. As children grow, continue to help them live a healthy active lifestyle. To help children live healthy, active lives, caregivers are role models. They can start making healthy eating and daily physical activity part of the normal routine. Play a game of tag, cook healthy meals together, create a rainbow shopping list to find colorful fruits and vegetables, go on a walking scavenger hunt through the neighborhood, or grow a family garden.
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