A wise man, or woman, once said that “it’s the little things in life that matter.” This philosophy could not ring truer than when applied to one’s health and well-being. There is nothing that, if done (no matter how consistently), will ensure good health. Rather, it is the culmination of many unique and relatively small behaviors that, taken together over time, will promote a healthy body.
With this in mind, I am often asked what nutrition and fitness choices my family makes that keep us all healthy and fit. My specific answer to this enduring question often varies, but it always conveys easy ways to make healthy choices the norm in a family’s daily routine rather than the exception, and without the family feeling any sense of loss or deprivation. .
You ask, what could be some of these sure but simple success strategies? Read on, my friend, for some oh-so-easy ways to make healthy living a matter of course in your home. It is not a denial that, with the youngest, will surely be counterproductive. Rather, it is about strategy, systems, consistency, and moderation. It’s not rocket science, folks. It just takes some foresight and some good common sense.
o First, require your child to finish their healthy meal before any “reward” type food is available. Simply put, the child can NOT eat even that occasional cake if he hasn’t eaten those vegetables! End of story.
o We live in an era where food manufacturers are the most health conscious in history. Make the most of these healthy alternatives. Choosing those refined sugar-laden gummy bears is simply not an option when gummy fruit juice snacks in all shapes and sizes are an island or two away.
o Make fresh fruit an exciting dessert. Yes, dessert. Low-fat, low-calorie whipped cream with just a touch of sprinkles on slices of strawberries or other berries can make kids squeal with delight. Citrus-packed rainbow jelly jam is always a crowd pleaser. When it comes to nature’s dessert, be creative, build anticipation, and offer it with as much excitement and reverence as you would a chocolate cake.
o Don’t expect absolute perfection from yourself as you work toward your family’s collective health goal. Do what you can to make healthy changes, since doing “something” is better than doing nothing. Don’t have time to make homemade oatmeal? Go for those instant bags, instead! Any oatmeal is better than no oatmeal, and it’s certainly better than skipping breakfast or opting for any of those sugary cereals. You can’t get there if you never leave the starting gate!
o Do not ask if your family wants a certain vegetable or fruit with dinner… [chef] decision and just serve it! Knowing that such choices are not an option per se eliminates the possibility of your family choosing to eat or not eat certain healthy foods. Praise the child who enthusiastically eats her healthy food, or at least tries it and does “good enough.” And tap into your child’s competitive spirit. Offer an eating challenge that he or she just can’t resist, such as “I bet he can’t eat all of her peas in the next 10 minutes.” You will be surprised how far this will take you.
o Be willing to compromise for the greater good. My son will only eat a healthy tuna sandwich with low-fat mayonnaise on a wheat pita if he also has about 4 fries in his pocket. I figure 4 fries is a fair concession to make a tuna-filled wheat pita packed with Omega 3 fatty acids. With kids, all or nothing doesn’t work. Be willing to find that middle ground!