If you’ve struggled to eat healthily and stay active as an adult, the idea
of getting your entire family onboard might sound like an impossible task.
But with the right mindset and a little creativity, it doesn’t have to feel
like a chore. In fact, it can even be fun!
Start small
Before you completely change your household’s habits, it’s important to have
a solid understanding of what a healthy lifestyle looks like.
One useful guide
is the “5-2-1-0” rule, which encourages families to:
• Eat five servings of fruits and vegetables a day.
• Limit your children’s non-school-related screen time to two
hours a day.
• Be physically active at least one hour each day.
• Aim for zero sugary drinks by substituting them with water,
low-fat milk, or home-made spritzers (a shot of fruit juice in a glass of
seltzer with ice).
You don’t have to dive into everything at once. Have everyone pick one or
two new
habits
they want to work on. Then, track your progress together for a few weeks and
celebrate successes with a fun activity, such as a family movie night, a
board game session, or an outing. If someone falls short of their goals, use
it as a learning moment and brainstorm a new approach.
Make healthy eating easy and fun
The key to getting kids (and adults) to eat better is making it convenient.
Stock your kitchen with whole grain snacks and ready-to-eat fruits and
vegetables. Treat your children’s snacks as
mini-meals
by including a protein source such as yogurt, nuts, or cheese along with
fruits and vegetables.
Want to make mealtime more fun for your kids? Get them involved! Have them
help with everything from meal planning to cleanup. For example, you can
have them make shopping lists that sort fruits and vegetables by color and
see who comes closest to making
an entire rainbow. You also can show them
kid-friendly recipes
like taco bowls, spring rolls, and fruit kebabs.
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You can also plan
themed dinners
based on international cuisines or around types of food, like soups, salads
and finger foods. If your child turns up their nose at something new, don’t
worry — research shows
it can take up to 20 tries
before a kid warms up to a new food.
Get moving together
A simple way to keep your kids moving is to build
an hour of being active
into their daily routine. That might be a game of tag in the backyard, a
walk to school, or shooting hoops at the park. Check out
local events or after-school programs, and support them in trying something new.
Even short bursts of movement can add up. Try impromptu scavenger hunts in
your neighborhood or take walks to see what neighbors are doing to their
homes and yards.
Indoors, have some fun by dancing around the living room or playing hide and
seek. Even chores can become a form of exercise by turning cleaning into a
race or seeing who can fold laundry the fastest.
You also can have
exercise contests
during what would normally be down time. Try commercial-break fitness
challenges such as push-ups, jumping jacks, or stretching. Even calf raises
while brushing your teeth count as movement.
To promote family bonding, schedule active outings. Take a hike, go for a
bike ride, or spend some time at the playground. Family walks or charity 5Ks
can also give you a shared goal to work toward.
Healthier habits, happier home
Getting your family on the path to healthier living doesn’t have to feel
like an uphill climb. With small steps, shared goals, and a little
creativity, it can become something everyone looks forward to!
