Plan Balanced Meals:
- Include a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats.
- Ensure each meal has the right balance of macronutrients: protein, fat, and carbohydrates.
- Teach them about different food groups and the benefits of healthy eating. Protein builds muscle, carbohydrates are our #1 energy souce for exercise and brain fuel, healthy fats help our bodies hair, skin and nails grow and balance our hormones.
Involve the Kids:
- Let children help with meal planning and preparation. If you make a menu for the week, ask them what dish they want to eat. If it’s not healthy, help them make a healthy choice and explain why. Or if they only give you pasta, teach them to add a protein to help build muscle and a fruit or a veggie to get vitamins and minerals.
Healthy Snacking:
- Stock up on healthy snacks like fruits, nuts, cheeses, yogurt, protein bars, and whole-grain snacks.
- Avoid processed snacks high in sugar and unhealthy fats.
Regular Meal Times:
- I know it’s a challenge with extracurricular activities, but strive to establish consistent meal times to regulate metabolism and prevent overeating. If you have a practice right after school, prioritize getting your child a protein and complex carbohydrate meal or snack before practice. This way they will perform better and won’t be ravenous after the practice and you won't have to stop by fast food.
- Encourage eating together as a family to promote healthy eating habits and open family communication.
Hydration is Key:
- Encourage drinking plenty of water throughout the day.
- Limit sugary drinks and sodas. Other great options that are fun that are not full of sugar:
- Olipop
- Sparkling water
Smart Shopping:
- Have kids do the grocery shopping with you.
- Give them a list of varying items and let them make decisions. Go over what good looks like for when they are finished. Let them know that the items they are choosing will be a part of their meal plan for the week.
- Example:
- 2 Fruits
- 2 Veggies
- Meat or protein
- Healthy snack
- Fun snack
- Dairy item
- Frozen pre made item
Limit Processed Foods:
- Reduce the intake of processed foods high in added sugars, sodium, and unhealthy fats.
- Opt for fresh, whole foods whenever possible.
Healthy Lunches:
- Pack balanced, nutrient-dense lunches for school.
- Include a variety of food groups to keep lunches interesting and nutritious.
- Check out these weekly lunch ideas
Teach Moderation:
- Explain the importance of moderation in enjoying treats and indulgent foods.
- Encourage mindful eating and recognizing hunger and fullness cues.
Stay Active:
- Incorporate physical activity into daily routines.
- Encourage family activities that promote fitness and well-being.
Lead by Example:
- Model healthy eating behaviors for your children.
- Show enthusiasm for trying new, healthy foods and recipes.