Keeping your family healthy can be a challenge with their varying schedules and other activities. The health practices children learn growing up are often what they take with them into adulthood. Although your family may not have the time or means to sit down and have every meal together, you should try to make some time each week to teach your children about the importance of nutrition and physical activity.
Dietary Needs
The dietary needs of each family member may vary slightly depending on factors such as age, gender and current dietary habits. For example, if your husband is a vegetarian he will need to incorporate more foods containing iron and protein into his diet. Growing children and teens need proper nutrition to ensure they grow and develop properly. As an overall rule you should ensure that each member of your family is eating a well-balanced diet. Each day foods should be consumed from each good group-grains, fruits, vegetables, meat and beans, dairy, and fats and oils.
Meal Planning
Meal planning is the key to developing a healthy lifestyle for your family. If you don't typically plan meals, start gradually. Begin by looking ahead for only a week. This will help you grocery shop for the planned meals and pick out and use fresh produce before it goes bad. Try to plan well-balanced meals that contain food from multiple food groups. For example, a healthy breakfast could be a glass of milk, oatmeal and a side of strawberries.
Family Meals
Sitting down and eating together as a family can make a difference in your children's future eating habits. A study released in 2009 by the Journal of Nutrition Education and Behavior found a positive correlation between the number of meals families ate together and the healthy eating habits of children and teens into adulthood. When children eat with their families they are more likely to make healthy food choices and continue to do this later in life. Having a few meal times together each week can help your whole family practice better nutrition.
Physical Activity
Physical activity is a key component of a healthy lifestyle. No matter your age you should participate in regular physical activity. However, your age can determine how much you should get per day. Children and adolescents need slightly more activity than adults. Your children should get about an hour per day. As an adult you need about 2½ hours per week or 30 minutes 5 days a week. To help yourself and your family meet the healthy activity requirements outlined by the Centers for Disease Control and Prevention, try incorporating family fitness into your weekly routine. Make fitness fun by going for a bike ride every Saturday. Other activities like tennis, soccer, swimming, hiking and walking work as well. Pick one day or a few times a week to set aside for a family activity session. By doing this you will not only help yourself get into better shape, but you will also be teaching your children the benefits and values of exercise.
References
- Centers for Disease Control and Prevention; How Much Physical Activity Do Adults Need?; March 2011
- Journal of Nutrition Education and Behavior; Are Family Meal Patterns Associated with Overall Diet Quality during the Transition from Early to Middle Adolescence?; March 2009
- HelpGuide.org; Easy Tips for Planning a Healthy Diet and Sticking to it; January 2011
- United States Department of Agriculture: Food Groups
