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Nutritionist

Healthy Family Eating Habits

Healthy family eating habits

Kids are back in school – yeah, Mom and Dad! Fall is a busy time for families – work, school, sports and activities mean BUSY.

Do you have a plan for feeding your family? Or do you just wing it?

Healthy family eating habits requires that mom and dad make no excuses.

EXCUSES

  • I work… so I don’t have time to cook.
  • I have kids at home… so I don’t have time to cook.
  • I am too busy to make a menu plan.
  • My kids are picky… they don’t eat what I make them.

FAST FOODS and CONVENIENCE FACTS

  • Today, one in three children and adolescents, ages 2-19, are overweight or obese – triple the rate from just one generation ago.
  • From 2015 to 2016, for the first time in history, Americans spent more money at bars and restaurants ($54 billion) than they did on groceries ($52 billion).
  • One soda a day increases child’s chance of obesity by 60%

YOU are responsible for the health and well-being of your child. Lead by example! How you feed your family is going to dictate your child’s health now and 20 years from now. You are showing them the way for the next generation. Do you want your kids growing up thinking it’s OK to order out and go through the drive thru line every day?

Don’t think your child is young and super active, so it doesn’t matter what they eat. Eventually they are going to be an adult. Will they have the skill set needed to stay healthy and fit? What happens to them when they are out of school, done with sports, and start their professional careers and start families? Did you teach them healthy eating habits? How to cook? How to plan?

SOLUTIONS

  • Pick 2 grocery store days: I go on Wednesday & Saturday so (1) I don’t run out of stuff, (2) I have the basics, and (3) I have what I need for the week’s meals. No time for this? No problem! Curbside Pick-Up or Shipt, NO EXCUSES!
  • Planning day: I plan on Saturday for the next week.
  • ONE SNACK after school, DINNER early, LIGHT SNACK before bed. No negotiating. You MUST monitor how much your kids are eating.
  • Kick out all the junk at home: ice cream, Doritos, sodas, etc.
  • Have coolers and lots of water bottles readily available
  • Have the kids make their lunches and pack snacks THE NIGHT BEFORE school!
  • Take a cooking class!

FAST and EASY DINNER IDEAS

  • 1/3 to 1/2 the plate should be fruits and vegetables
  • All-beef hot dogs with sliced fruit and veggies
  • Toasted ham and cheese sandwiches with fruit and veggies
  • Sliced cucumbers, sweet peppers, carrots, or celery with ranch or hummus
  • Breakfast for dinner (eggs, hash-browns, eggs, toast)
  • Picnic dinner for night-time activities (sandwiches, fruit, pretzels)
  • Steamed vegetables — add butter and Bragg’s for better flavor
  • Simple salads: start with Ranch or Caesar and add a little cheese
  • Baked chicken tenders (Sarah’s Pick: Bell and Evans from Whole Foods) and baked French fries
  • Quesadillas, tacos, or tostadas with avocados (protein tip: add lean ground beef to quesadillas)
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