A healthy diet leads to a more energetic lifestyle and less chance of being overweight or obese, a condition that nearly 68 percent of American adults face. Perhaps even more alarming is that 20 percent of children between the ages of 6 and 11 are obese, according to the Centers for Disease Control and Prevention. Being overweight has been linked to heart disease and diabetes. Taking charge of your own eating habits is a challenge, but when you have to include every member of the family in meal planning and preparation, it becomes even more so.
Family Members
Nutrition is based on a number of factors, which may be different for different members of your family. An 18-year-old boy requires more food for his body weight than his mother, even if both are the same height and weight. The boy most likely gets significantly more exercise, and teenage boys have a higher metabolism. Teenage girls are influenced by what their friends think and the media. Their body image is based on popular music and TV stars rather than on health and nutrition. Toddlers may decide that they won't eat anything green, or gooey or mashed. Base your meal plans and nutrition on your family members and their needs.
Budget
A healthy diet is achievable on nearly every budget. Changing your family's diet from one that focuses on red meat to one that emphasizes chicken and plant-based proteins may even save you money. Shopping carefully saves money too. Substitute lower priced seasonal vegetables and fruits for higher priced exotic and out-of-season produce.
Portion Control
Restaurants have changed the way portions are perceived, and not in a good way, according to MayoClinic.com. The fast food 1,500-calorie, high-fat, high-salt jumbo double cheeseburger with bacon is not a recommended portion size. Appropriate meat protein portions are the size of a deck of cards or a bar of soap, suggests the American Cancer Society. Recommended portions of most fruits and vegetables are a cupful. If your family objects to the smaller portions, serve more vegetables and fruits, rather than increasing the portions of starches and meat.
Creativity
Increase the number of servings of vegetables in your family's diet by hiding them in dishes they like. Add a cup of pureed cooked carrots to pasta sauce. Serve vegetables in a variety of ways. Your preschooler may not eat canned peas because he doesn't like the texture. Offer fresh raw peas instead or steamed sugar snap peas.
Breakfast
Breakfast can be an overlooked meal when everyone is rushing to get to school or work. Have an assortment of tasty low-fat breakfast options to grab and go when the family is in a hurry. Fruit smoothies, yogurt with nuts or peanut butter smeared on a whole-wheat muffin are appropriate choices.
