Healthy Eating Tips for the Whole Family

6 simple strategies to success from Marlo Mittler, Registered Dietitian.  
As a Registered Dietitian specializing in Pediatrics, Adolescents and Family Nutrition, I am always teaching my clients how important it is to face nutritional and exercise changes as a family. As a mom and wife, I try to lead my family by this same value.

When you think of the statistics it is alarming that 40 million people are obese, 29% of children are overweight, and 64% of illnesses today can be linked to weight and dietary habits, i.e., cancer, cardiovascular disease, diabetes, etc. The fact that only 1 in 5 kids meets the USDA's recommended fruit servings is astonishing. Yet still, I know that if we unite as parents first, we can make a difference and turn these statistics around. It really takes a little education, a little planning and a commitment to your family's health. As both an R.D and a mom, I hope I can make it a little easier to get started:

Try these 6 simple strategies to success:

1. Take a look at what your kids are eating. Jot down a two day record and compare it to the USDA guidelines. (If you have more than one child, do it one at a time. Don't get overwhelmed.) See where your areas of greatest concerns and start to fill in the gaps. If no one is eating fruits, than start there. If protein is the problem use that as your spring board to healthy eating.
   
   
2. Each week pick a new food of the week. For some families it might mean serving carrots at dinner or maybe drinking milk at breakfast. Be sure to serve this at least 3 times that week, even though you can have variations (i.e., raw carrots, carrot muffins, milk, and a smoothie with milk.) Remind your kids that it takes 12 exposures over 10 days to develop a new taste bud. So let them know you are not giving up! Keep trying, studies show that in most cases they will start enjoying!
   
   
3. Water, water, water! It is so important that your family members all drink water, especially in the summer months or during sports participation. Forget the juice and soda serve a refreshing pitcher of water with True Lemon for dinner tonight instead. While adults need 6-8 glasses of water, kids need at least 4-6 glasses.
   
   
4. Everyone loves a rainbow, so why not bring this color palette to the table? Make a new rule of thumb: when planning meals be sure to include foods of three colors. Not only is this appealing to the eyes, but the rich colors of foods are related to the phytonutrients found in foods. A phytonutrient is a substance in plants that provide your body with a health boost protecting it from environmental factors and cell damage. Check out some top contenders:
   
   

   Red	strawberries, watermelon	Green	spinach, broccoli
   Blue	blueberries, grapes	Purple	raspberries
   Orange	carrots, citrus	Yellow	squash, bananas

5. Did you know that jumping rope makes you grow taller? Even at any age? That is right. This activity, which can be done just about anywhere, stimulates bone growth as you do it. What a great incentive to get your kids moving! Try to set a family record and even pack one in your suitcase for the next vacation.
   
   
6. Trade in your white foods for brown varieties wherever you can. The supermarket is full of brown rice, whole wheat pastas and whole grain breads that are rich in fiber. These foods are helpful in maintaining weight and preventing diseases like colon cancer and diabetes. For a slow transition, even try to mix the white and the brown so that your family gets used to the change. (My own kids didn't even notice the pastas I mixed together last night once the sauce was on top.) No use fighting over the sugary cereals if they agree to mix in a whole grain one along with it. Its all about compromise, isn't it?

Remember this is a battle worth fighting: it is for your families overall health. Taking these simple steps allows you to feel less guilty when they do have a treat or choose for a lazy day indoors. Taking these simple steps will make you proud as your kids grow into healthy adults. It is about working together and helping each other to know this is important for everyone. Make this the year you move into the 21st century with good nutrition and fitness habits for all! Be assured my family is moving right beside you!

Nutritionally yours,
Marlo Mittler, MS RD

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