While exercise and interaction are important to healthy families, good nutrition is the foundation of daily health maintenance. Getting the right amount of nutrients from the food calories ingested keeps bodies of all ages performing their best. Where should your family start? Experts at the Nemours Foundation recommend eating family meals together as a first step toward achieving physical and mental well-being.
Benefits
According to the U.S. Department of Agriculture's "Dietary Guidelines for Americans, 2005," eating a healthy diet that is low in calories and high in nutritional value helps children develop normally. Good nutrition promotes adult health and deters chronic diseases, among them Type 2 diabetes and coronary heart disease. Emphasizing food variety, especially in whole grains, fruits and vegetables, helps every family member enjoy a good quality of life and avoid recurrent health problems.
Considerations
The dietary guidelines suggest that most Americans need more calcium, magnesium and potassium, and less salt, fat and cholesterol. A single healthy diet, however, may not fit all the members in your family. Different ages and metabolisms require different calorie intakes. Some foods may negatively affect those with medical conditions such as allergies or diabetes. Use the LifeCycle resource at the USDA Food and Nutrition Information Center to plan family meals geared toward the following criteria.
Age
When do bodies need which nutrients? Good nutrition during childhood is essential to growth and development. Children need adequate calcium for bone growth and fiber to absorb the vitamins and minerals in food. Calcium becomes an issue for postmenopausal women as well, due to hormonal changes. For older adults, good nutrition comes in the form of sunlight or supplements to ensure adequate vitamin D. Family meals must take into account these specific needs.
Condition
Kids or adults who have heart, digestive or diabetic conditions should seek dietary advice from their doctors. The home cook may need to limit or omit fat, salt, sweet or spicy foods for them. Family meals need to accommodate varying energy needs as well. Adjust portion sizes according to family members' weights and physical conditions. You, your children and aging parents may individually need between 1,000 and 3,000 calories per day to achieve a healthy diet.
Activity Level
Calorie requirements also depend on individual activity levels---those who get less exercise need fewer calories, and those who work or play hard need more. The dietary guidelines indicate how to get the essential vitamins, minerals and other nutrients that each person needs within the right caloric boundaries. The balance provided by a healthy diet keeps everybody's weight down, energy high and life expectancy long.
