healthy at home

 

A healthy lifestyle starts at home.  If we begin teaching children early how to make healthy decisions at home they’re much more likely to carry that kind of thinking with them wherever they go.  Healthy living at home is crucial because that is where your child will be spending most of their time and because that is where they pick up most of their habits, both good and bad. 
                Creating a healthy environment in your home that promotes physical activity, learning and a nutritional diet will benefit every member of your household.  It’s about increasing the quality of your life and that of your children.  You have to set the right example for your children by making the healthier choices even when they aren’t the easiest.  The good news is, often they are the easier choice and will definitely make you life more rewarding in the future.

Ways to Stay Healthy at Home

    • Have bikes as an alternative to traveling by car
    • Switch to fat free or reduced fat milk rather than whole milk for children older than 2 years old
    • Have meals at the table together rather than dispersed and distracted
    • Encourage your kids to eat slower; this gives the brain time to catch up with the stomach when registering fullness
    • Use plates that are sectioned for portion control
    • Eat lean meats rather than non-lean meats
    • Require activity breaks during commercial breaks any time your child watches t.v. so they at least don’t remain completely sedentary
    • Make sure your child gets enough water each day
    • Limit television to 2 hours or less each day for children over 2 years old with at least 1 hour consisting of educational programming.
    • Don’t out televisions or gaming consoles in your children’s rooms
    • Monitor the amount of time your child spends on other media, such as the internet and music
    • Plan family activities at least weekly, such as hikes, bike rides or swimming
    • Replace regular soda with diet soda (though other beverages are preferable)
    • Make household chores physical, like helping with yard work
    • Cook your meals rather than eating out
    • Limit nighttime snacks
    • Buy fruit instead of candy or dessert
    • Refrain from buying junk food; if it isn’t in the house they can’t eat it
    • Instead of frying trying grilling, baking and steaming food
    • Use vegetable oil instead of solid fats
    • Buy toys and games that encourage physical activity rather than sedentary activity
    • Take your child grocery shopping so they can be a part of healthy food decisions
    • Have you child help in the kitchen so they learn first-hand how to prepare healthy foods and get them engaged in healthy eating
    • Have a regular time schedule for meals
    • Make sure bedtimes are early enough for kids to get the required amount of sleep
    • Keep diaries for both daily food intake as well as for physical activity to track both
    • Make a grocery list with your kids before you go to the store and stick to that healthy list
    • Buy “no sugar added” juice
    • Use pack lunches instead of buying lunches at school or pre-made lunches.  This way you’ll have control of exactly what your child is eating as well as the portions.
    • Don’t ever be too busy for breakfast
    • Eat whole wheats and whole grains
    • Switch sugary cereals for healthier varieties that can be topped with fruit
    • Use spices and herbs to flavor food instead of fatty alternatives like butter
    • Buy low or non-fat versions of food when possible