10 Things To Support A Healthy Family

10 THINGS

TO SUPPORT A HEALTHY FAMILY

Life is so busy, it’s only natural that we drop a few balls along the way. When you are stressed out and time poor it’s all too easy to grab a quick take-away for dinner, to skip your morning walk and to throw the kids a packet of chips as their after school snack. All these things are fine to do once in a while but it’s important to make sure that they don’t become regular habits.

When you find yourself slipping and things spiraling out of control it’s really important to regroup, refocus and make a few simple changes to your family’s lifestyle that will help them get back on the “healthy lifestyle” track! 1

PRIORITISE YOUR FOOD AND EXERCISE

There is always an excuse or another job to do but if you are really serious about instilling healthy lifestyle practices within your family then you need to make food and exercise a priority.

2

EAT AT THE TABLE

Our busy schedules can sometimes make sitting down to a meal as a family difficult, but it needs to be made a priority. Research has shown that family meals not only help teenagers to perform better both socially and emotionally, but that sitting down at the table to eat dinner as a family, without the distractions of TV or electronic devices, promotes weight control.

3CUT BACK ON TAKEAWAY

Have a good look at how much takeaway your family actually eats. This includes work lunches, school tuck shop, afterschool treats and quick-fix dinners. You will be surprised by the amount of takeaway that the average family consumes. Being organised and planning your family’s meals and snacks can minimize the amount of hidden fats and sugars found in take away and processed foods that your family consumes.

4LIMIT FIZZY

Most of us don’t regularly drink enough water each day. Get into the habit of encouraging your child to try and drink plenty of water each day. The occasional juice or fizzy drink is ok as a special treat but should not be made a regular part of either you or your child’s weekday routine.

5INCREASE VEGGIES

You might think it’s great if you manage to eat half a plate of veggies a few nights a week, but the truth of the matter is, your body actually needs that amount each and every day! You need to establish some regular vegetable eating habits that simply become part of your family’s daily routine. Every couple of days cut up capsicum, celery and carrots and put them in plastic containers in the fridge. Offer the veggies

along with hummus or another healthy dip as an afternoon or pre dinner snack. Add a zip lock back of veggies to your child’s lunchbox each day and take some with you when you go out. 6

LEAD BY EXAMPLE

It’s not rocket science – if you want healthy kids, you have to be healthy yourself. Children, particularly school-aged ones, model their behaviour on their parents, so if you want them to eat well, exercise and live a healthy lifestyle, you need to set a good example.

7ENJOY THE SUNSHINE

Make sure that all the family gets at least 10 minutes of sunlight every day. Whilst not directly linked to nutrition, getting enough vitamin D each day is vital for strong bones and optimal mood.

8EAT FOOD YOU LOVE

We have all heard the saying “life is too short to eat bad food” – well it’s true! If you know that certain foods are full of bad fats, preservatives and additives then why choose to eat them and put them in your body? The occasional treat is fine but eating rubbish regularly just because you are too lazy to find a healthy alternative is a poor excuse. The more you look after your body and feed it properly the better you will feel and the better you will look!

9RE-IMAGINE YOUR FAVOURITES

If your kids favourite meal is chicken schnitzel and chips look at healthier versions like oven baked crispy chicken and baked potatoes that they will also enjoy but which are better for them. It’s not hard to tweak a meal and make a healthier version you just need to get creative and plan ahead.

10 GET OUTDOORS TOGETHER

Find ways to incorporate movement and activity into your family’s weekly routine. Look for activities like stand up paddle boarding, swimming or backyard cricket that are fun and entertaining for the whole family but also get you moving.