Given recent circumstances, many people are finding that their eating habits have shifted, and that is completely normal. On top of this, we are spending much more time at home, which means it’s easier to stroll to the fridge or pantry to grab a snack.
It’s a great time to focus on your health and put your goals into action.
Why is eating healthy important?
Eating an unhealthy diet can lead to childhood obesity, which is associated with other health issues like type 2 diabetes, heart disease, stroke, psychosocial problems, and depression.
You can help your child start a health relationship with food.
What is a healthy lifestyle for kids?
Here are some simple diet changes you and your kids can start right away:
1. Choose water as your main drink
Cut out soda and juices. Swap for seltzer or sparkling water, which have no calories or artificial sweeteners.
2. Give yourself just the right amount of food
Eat until you feel satisfied, not full. If you struggle with overeating, either put the food away or have someone else do it for you.
4. Choose healthy carbs and fiber rich foods
Choose foods such as fruit, vegetables, and low-fat dairy. Try using zucchini noodles instead of pasta. Or opt for yummy whole grains like quinoa and farro as the base ingredient to your meal.
5. Snack on fruits and vegetables
Healthy snacks don’t have to be complex. Here are some quick ideas:
- Cucumber and tomato salad drizzled with olive oil and feta cheese
- Celery, apple slices, or banana with peanut butter
- Carrots or red pepper strips with hummus or tzatziki dip
- Strawberries and yogurt dip
- ½ cup frozen grapes
- Sea salt and pepper kale chips
- Yogurt with ½ cup of Cheerios
- Clementine and almonds
- Rice cake with peanut butter and banana
- Frozen yogurt-covered blueberries
If fresh produce is scarce at your local grocery store, it is fine to use canned or frozen fruits and vegetables.
6. Watch your sugar intake
Foods high in added sugar are “sometimes” foods. Keep these food and drink items out of the home if possible. If you do have them, stick to the recommended portion on the food label (or less) and then put the rest away.
7. Get active
Limit screen time each day and be sure to get up and get active. Refer to our recent self-care tips or list of ways to keep kids engaged for ideas.
8. Avoid mindless snacking
When you have an itch to snack, train yourself to keep your hands busy instead. Grab a coloring book, word search, or work on a craft project the next time you “think” you may be hungry.
How do I help my child eat healthy?
Your habits have an impact of those around you. Parents who set the example by eating healthy and exercising may encourage children to do the same. Enjoy meals, snacks, and activities together!
- Start by looking at your current schedule. Make room for regularly scheduled meals, snacks (if needed), and physical activity.
- Create a healthy eating plan that works with your needs and lifestyle.
- Stay energized with exercise, a good night’s sleep, and foods that fuel your body.
Using these basic guidelines, you can develop healthier habits for yourself and your family.
What parts of your daily routine are not beneficial to achieving your goals? Perhaps you have an increased amount of screen time, irregular sleep patterns, or find yourself eating when you are not hungry. Do your food choices help keep your body strong, satisfied, and energized?
Once you take note of habits to work on, you can focus on a goal you’d like to achieve, such as planning meals and snacks instead of grazing, eating frozen fruit instead of ice cream, or taking a brief walk after dinner instead of binge watching.
How can I help my picky eater eat healthy?
Consider easy recipes that kids can help you cook, whether it’s stirring ingredients together or breaking vegetables or greens into pieces with their hands for a salad.
Do a pantry scavenger hunt to see what kinds of items you have in your pantry. This will also help you discover what kinds of items to pick up at the store next time around.
Ask your kids to help with the grocery list. Offer them several healthy choices: “Do you want bananas, apples, or grapes from the grocery store this week?” and let them choose which they’d prefer. They will be excited to help control the menu at home.
Stock Your Pantry and Plan Meals Ahead of Time
Now’s a great time to assess what you already have in your kitchen pantry. Can you build balanced meals to give you the energy you need throughout your day?
The New York Times offers tips on a well-stocked pantry and how to cook using what’s already in your kitchen.
For additional cooking inspiration with items that may already be in your pantry, listen to the Home Cooking podcast by Samin Nosrat and Hrishikesh Hirway.
If you feel you’ve hit a road block with meal planning and need help with dinner inspiration, visit the recipe page on HelloFresh.com for tasty recipes.
Another strategy you can use at the grocery store is to “Eat the Rainbow,” adding a bunch of colorful fruits and vegetables to your cart.
Try these healthy recipes