The levels of obesity in both adults and children are rising dramatically, according to the Office of the Surgeon General. In addition to increasing your family's level of physical activity, you can address the causes and affects of being overweight with sensible eating. One key to getting your family to eat healthy is to have them participate in the creation of meal plans. Let your family help plan meals, shop for foods, pack their own lunches and cook meals to promote healthy eating and teach them a lifetime of healthy living.
Step 1
Discuss with your family the health concerns associated with poor eating habits. Educate your children and any adults about the causes and risks of diseases and conditions such as diabetes, high cholesterol, heart attack, cancer, high blood pressure and stroke, specifically discussing how diet contributes to and alleviates each.
Step 2
Read the U.S. Department of Agriculture's Dietary Guidelines for Americans to learn how many calories each member of your family should eat each day. Learn the recommended types of foods and nutrients each person should eat, and discuss how to incorporate them into each day's meals.
Step 3
Read nutrition labels and learn how to put the information into the context of each family member's daily caloric needs. For example, look at the "% Daily Value" column on a nutrition label to learn how to gauge whether a particular food is more or less healthy for you, based on your dietary needs.
Step 4
Plan daily meal plans. Start by writing down menus for breakfast, lunch, dinner and snacks. Use nutrition labels and online nutrition analysis tools such as LiveStrong's My Plate to determine how each meal contributes to your daily total of calories, proteins, carbohydrates, fats, vitamins, minerals, cholesterol and sodium. Calculate the information for the entire day's diet to see how your first draft meets your recommended daily goals. Write a second draft daily menu using the information you learned from your first draft to meet your recommended daily values if your first draft didn't.
Step 5
Write a shopping list as a family. Discuss healthy alternatives or options for favorite foods. For example, consider leaner cuts of meat and poultry and low-fat dairy products. Choose foods that fall into the recommended food groups from the USDA's food pyramid.
Step 6
Shop for groceries as a family. Use your written list as a guideline, reading nutrition labels as you select foods.
Step 7
Cook meals as a family, using your daily meal planner as a guide. Use nutrition labels to keep track of the nutrients you are getting in a particular meal to make sure you get all of the nutrients you need. Learn to make fun foods like pizza in healthy ways.
Step 8
Visit a dairy or farm to learn how the food you eat is grown, raised and prepared. Visit a farmer's market to learn about fresh foods and to meet the people who grow and raise your food.
Tips and Warnings
- Place snacks in large boxes or bags to individual sandwich bags to create individual snacks. This may help reduce overeating.
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