A wise man, or woman, once said that “it’s the little things in life that matter.” This philosophy couldn’t ring truer than when applied to one’s health and wellness. 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 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 perennial question often varies, but 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 might ask, what could be some of these surefire but simple success strategies? Read on, my friend, for some such 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 forethought 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 brownie if he hasn’t eaten those veggies! End of story.
o We live in a time when food manufacturers are the most health conscious in history. Make the most of these healthy alternatives. Going for 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 colorful sprinkles on top of sliced strawberries or other berries can have kids squealing with delight. Citrus-packed rainbow jelly jam is always a crowd pleaser. When it comes to nature’s dessert, get 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 Don’t 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 that your family will choose to eat or not eat certain healthy foods. Praise the child who enthusiastically eats her healthy food, or at least tries and does “pretty well.” And tap into your child’s competitive spirit. Offer an eating challenge that he or she just can’t resist, like “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 common good. My son will only eat a healthy tuna sandwich with low-fat mayonnaise on a whole wheat pita if he also has about 4 French fries in his pocket. I figure 4 fries is a fair concession to make a tuna filled wheat pita full of Omega 3 fatty acids. With kids, all or nothing doesn’t work. Be willing to find that middle ground!