Make Eating Healthy A Way Of Life

Column for:
Doris Herringshaw, M.Ed.
Extension Educator, Family and Consumer Sciences
OSU Extension, Wood County

Parents are busy people and often worry about getting “quick food” that their family enjoys instead of purchasing and/or preparing healthy food. It takes planning ahead to make sure your family is eating a nutritious, balanced diet. Soon your children will be home for the summer. Here are some suggestions for easy ways to make healthy eating a way of life for the family.

1. Eat meals together on a regular basis. Eating healthy foods together as a family will help your children learn healthy eating habits. Regular family meals also give you a chance to check in with each other.
a. Make cooking and food preparation a team effort. Shop, cook, and plan meals together.
b. Try eating one meal a day together.
c. Try healthy, ready-to-eat foods from a store or restaurant if time is an issue.

2. Eat breakfast. Studies show that kids learn better if they eat breakfast.
a. Start the night before; mix juice, get breakfast foods ready, and set the table.
b. Offer quick and easy foods such as low-fat granola bars, fruit, and yogurt.

3. Make healthy foods available. Stock your refrigerator/shelves with healthy foods.
a. Limit sugary sodas and soft drinks.
b. Try to have at least two fruits or vegetables with every meal.
c. Keep a bowl of fruit on your kitchen table or counter.
d. Wash and cut up fruits and vegetables as soon as you are ready to eat and keep in the refrigerator, along with a low-fat dip or salsa.
e. Canned and frozen vegetables are often less expensive and have a longer shelf life.
f. Serve lean meats (like chicken and turkey) and other good sources of protein (like eggs and fish).
g. Choose whole grain breads and cereals.
h. For children over the age of two, choose 1% or fat free milk rather than whole or 2% milk.

4. Limit fast-food and other low-nutrient foods. There’s no need to ban the chips and candy forever, just make these “once-in-a-while” foods.
a. Be a good role model and eat healthy foods.
b. Never force your kids to clean their plates. Let them decide when they are full.
c. Never use food as a reward for good behavior. Try stickers for younger kids, and physical family outings for older ones, like going to the park, zoo, or bowling.

5. Add physical activity everyday and stay active. Kids need regular physical activity because it helps them both physically and mentally. Studies have shown that the more TV kids watch, the more likely they are to be overweight. Kids can exercise by:
a. Participating in community activities, such as biking, bowling, and swimming.
b. Joining a team activity such as baseball, soccer, track, volleyball, and gymnastics
c. Spending free time being active, not sitting. Using play grounds, biking, hiking, roller skating, skiing, and playing tennis and kickball are all activities that keep kids moving.