A wise person once said, "It's the small things in life that matter." This philosophy couldn't ring more true than when applied to a person's health and wellness.There's no one thing that, even if done consistently, will ensure good health. Rather, it's the culmination of many small habits that, altogether and over time, foster a healthy body.
I'm often asked what choices my family makes relative to nutrition and fitness that keep us all healthy and fit. The answer is simple: Make healthy options the norm rather than the exception in a family's routine -- and do it without the family feeling any sense of deprivation.
It's not rocket science to get your family eating right, folks. It just takes forethought and some good, old common sense:
1. Require that your child finish his or her healthy meal before any treat-type foods are made available. Simply put, the child can't have that occasional cupcake if (s)he hasn't eaten those veggies! End of story.2. Take full advantage of healthy alternatives. Don't choose those refined sugar-loaded gummy bears when healthier fruit juice snacks in every shape and size are a mere aisle or two away.
3. Make fresh fruit an exciting dessert. Yes, a dessert! Low-fat and low-calorie whipped cream with just a touch of colorful sprinkles atop sliced strawberries or other berries can make children happy. Rainbow Jell-O jam packed with citrus fruit is always a crowd pleaser, too. When it comes to nature's dessert, get creative -- build the anticipation in advance and offer it up with as much excitement as you would a chocolate cake.
4. Don't expect perfection from yourself as you work toward your family's collective health goal. Do what you can to make healthy changes, as doing something is better than doing nothing. No time to make homemade oatmeal? Go for those instant bags instead! Any oatmeal is better than no oatmeal, and it's certainly better than skipping breakfast or opting for any of those sugary cereals.
5. Don't ask if your family wants a certain veggie or fruit with dinner. Make an executive chef]decision and just serve it up! Knowing that such choices aren't an option removes the possibility that certain members of your family may choose not to eat a given healthy item.
Praise the child who enthusiastically eats his or her healthy fare or at least tries it. And leverage your kid's competitive spirit. Offer an eating challenge that he or she simply can't resist, such as "I bet you can't eat all of your peas in the next 10 minutes." You'll be surprised how far this will take you.
6. Be willing to concede for the greater good. My son will only eat a healthy tuna fish sandwich with low-fat mayonnaise in a wheat pita if it has about four potato chips placed inside the pocket, too. I figure four potato chips is a fair concession to make for a wheat pita full of tuna, which contains omega-3 fatty acids. With kids, all or nothing doesn't work. Be willing to find that middle ground.
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