5 Steps to Eat Healthier

Healthy Families

Although adults usually decide what kids eat, we all know that kids eat what is available. Therefore, surrounding them with healthier options leaves them no choice but to eat better food.

Set the Family Up for Success

Small changes in five key areas can make a huge difference and add up to real results: eat more fruits and vegetables, consume less sugar and fat, eat healthier snacks, watch portion size, and eat together as a family. For more details go to the Parish Nurse Blog on oslc.com under “links and resources”

Fruits & Vegetables

·        Kids should eat five fruits and vegetables a day

·        Serve fresh, frozen, and canned fruits and vegetables; they all count

·        Provide fruit or carrot sticks as great snacks

·        Offer 100% juice, with no added sugar

·        Mix vegetables into dishes, like adding peas to rice, or cucumbers to a sandwich

Healthy Choices to Reduce Fat and Sugar

·        Switch to low or non-fat milk, yogurt and cheese

·        Choose lean cuts of meat like skinless chicken or extra lean ground beef for hamburgers or pasta sauces

·        Bake or grill instead of fry

·        Substitute olive or vegetable oil for butter

·        Substitute water or low-fat milk for sodas or sweetened beverages

·        Drink less soda or sugar-sweetened drinks

·        Switch to lower sugar breakfast cereals

·        Switch desserts like ice cream and cake for fruit based desserts

Snacks

·        Reduce the number of snacks served each day

·        Leave a bowl of fruit or carrot sticks on the kitchen table

·        Differentiate between snacks that require permission (cookies), versus snacks that kids can take freely (fresh or dried fruit)

·        Have kids drink water at snack time

·        Save "treats" for special occasions

Portion Size

·        Kids are smaller than adults and should eat smaller portions

·        Use smaller plates for kids

·        Don't force kids to clean their plates if they are full

·        Portions should be about the size of the back of a fist—a child’s fist for a child’s portion

·        Start with a small portion. Children can have seconds if they are still hungry

Eat Together

·        Family meals focus on eating and enjoying food and each other

·        Eating together is a chance to model good behavior

·        Regularly scheduled meal and snack times help kids learn structure for eating

*This information was provided from letsmove.gov 

Eat Healthy at the Table

Eat Healthy at the Table
This month will be spent focusing on teaching ourselves and our children how to make healthy choices every day. These healthy choices need to be taught to our children so that when they are around unhealthy choices they will know why they should make that healthy decision.
This week we will focus on healthy eating, healthy living. Being proactive instead of reactive to your health. Sunday February 2nd will be our next Blood Pressure check. We want those who don't get their blood pressure checked to come by. To assure that you are in a healthy point in your life. Knowing what your numbers are will help you remain or become healthy. Come to the table ready to eat healthy, teach healthy habits and become or remain the person that God created you to be.

Come to the Table

After-school activities, late workdays, long commutes - it's no wonder few families eat dinner together. Yet studies show that the family dinner hour is an important part of healthy living.

When families dine together, they tend to eat more vegetables and fruits - and fewer fried foods, soda, and foods with trans fats, research shows. When younger kids frequently eat dinner with their families, they are less likely to be overweight than other children. That tends to change in the teenage years, when they're less likely to eat at home.

It's a serious concern, since statistics show that nearly one in five children aged 6-19 in the U.S. are overweight. That puts them at higher risk for many health problems later in life, including heart disease, high blood pressure, and diabetes -- as well as emotional problems.

"One of the simplest and most effective ways for parents to be engaged in their teens' lives is by having frequent family dinners," says Joseph Califano Jr., chairman and president of The National Center on Addiction and Substance Abuse at Columbia University (CASA).

Out of a 1000 teens surveyed (with 829 parents) eating dinner as a family reportedly helped them get better grades and stay away from drugs and alcohol. (CASA reported in 2007)

Benefits of Family Dinners (According to WebMD)

Toting up all the benefits of frequent family dinners: Everyone eats healthier meals, kids are less likely to become overweight or obese, kids more likely to stay away from cigarettes, they are less likely to drink alcohol, they are less likely to try and use illegal drugs, you and your kids will talk more, you'll be more likely to hear about a serious problem, kids will feel like you're proud of them, you will see a reduction in stress and tension at home.

Tips for Organizing Family Dinners

Don't let this mission feel daunting! Even the simplest meals -- like order-in pizza -- qualify as family dinners. The goal is to get everyone to the dinner table and to spend quality time together - not to force Mom into June Cleaver or Carol Brady mode.

• Set a goal. Twice a week, perhaps? Build from there.
• Keep it simple. Family meals don't have to be elaborate. Work salads and vegetables into meals. Focus on familiar favorites, like chili or frittatas.
• Be prepared. Keep ingredients for healthful meals on hand, including plenty of fruits and vegetables.
• Keep healthy 'appetizers' on hand. Stock the kitchen with fresh fruits, nuts, and low-fat cheese -- stuff the kids can snack on after school, instead of chips.
• Get the family involved. Let kids help prepare meals and set the table.
• Use the crock pot. Put everything together before leaving for work in the morning. You'll come home to the delicious smell of a cooked meal.
• Pick up take-out, order pizza, or eat out. It still counts as quality time spent together.
• Avoid portion distortion. Keep serving sizes under control, whether you're at home or eating out.
• Make it enjoyable. Leave the serious discussions for another time. Family meals are for nourishment, comfort, and support.
• Set the mood. Play soothing music. Put flowers on the table. Light a candle. Create a relaxing environment.

Additional Ideas for Ground Rules - no TV allowed, no phones answered! This is time for listening to each other, sharing the day's stories, and nurturing the family connection. (See last week’s insert for even more great ideas. Or look at this month’s issue of Thriving Family magazine (by Focus on the Family) for even more ideas.