By Stephanie Simons,
Head Pharmacist,
Lindo’s Pharmacy in Devonshire
Getting your family to eat clean, healthy foods can be very difficult. But, it’s not impossible. March is National Nutrition Monday and it’s a great time to turn a new leaf in your family’s diet and incorporate proper nutrition into your routine for more sound eating habits.
Healthy eating is not about strict dietary limitations, staying unrealistically thin or depriving yourself of food. Rather, it’s about feeling great, having more energy and stabilizing your mood. It’s also important to have the whole family on board — well, to some degree. For instance, if you and your husband love green smoothies in the morning but your kids don’t like them, let them try fruit smoothies instead. Or substitute oatmeal for sugary cereals with a dab of peanut butter and a few chocolate chips!
If you feel overwhelmed by all the conflicting nutrition and diet advice out there, you’re not alone. It seems that for every expert who tells you a certain food is good for you, you’ll find another saying exactly the opposite. But generally, it’s best to consume healthy foods such as fruits, vegetables and whole grains on a daily basis.
Check out these tips, which will have your whole family eating healthy in no time!
Kid’s love pizza? No problem, just remember to sneak in those veggies. Add spinach, peppers, mushrooms, squash, onion, broccoli, or whatever suits your fancy. Chances are the kids won’t even notice they’re there.
Gradually make healthy swaps and stop buying junk.
Don’t announce to your family that you are making changes or that you won’t be buying certain foods any more. You’ll immediately get backlash. Just slowly start making healthier swaps and stop buying one unhealthy product at a time. For instance, buy whole-wheat pasta instead of regular refined-grain pasta but don’t mention it. Just cook it as you normally would. Your family will have no clue when you add tomato sauce!
Make flexible food rules.
Don’t make strict rules about what is and isn’t allowed in the house or what your kids can and can’t eat. Forbidding something only makes them want it more, and it can also give them hang-ups about food. Try to stick with the “everything in moderation” approach. Also, watch portion sizes and teach them to stop eating when they are full.
Most kids love to help out in the kitchen. Helping out mom or dad whilst learning about the importance good, nutritious food, and how to cook it, is a valuable life lesson.
Get the kids cooking.
Children are naturally curious so why not use that curiosity to your advantage. Get your kids in the kitchen next time you cook so that they can help you. Give your kids small responsibilities such as mashing the potatoes or grating cheese. This will serve as a lesson on nutrition and food safety but all they will think they are doing is helping mommy or daddy. Involving children in food preparation will help them take their nutrition in hand and encourage them to enjoy all of mealtime, not just eating.
Sneak in veggies.
This is an easy way to get instant results. If you child loves macaroni and cheese, add butternut squash puree to the cheese sauce. If he or she is a pizza fanatic, add sautéed spinach or kale to the pizza sauce and top with mozzarella cheese. You child will likely not even notice the vegetables but you will be happy knowing that your picky eater is getting nutrients!
Stay positive.
Yes, getting your family to eat healthy is the goal but try to remain positive throughout the process even if not every day is a success. Don’t walk around calling yourself fat or getting upset if the process is more difficult than you thought. Children are listening whether you realise it or not. A healthy lifestyle is a life-long journey, and you’re helping your family take their first steps.
These are just a few tips on getting your family on board the healthy eating train. Make it fun and don’t be surprised when your kids start to enjoy healthy foods! For more information on eating well, you can visit the Department of Health’s “Eat Well” resource at http://www.eatwell.gov.bm/portal/server.pt
Stephanie Simons is the head pharmacist at Lindo’s Pharmacy in Devonshire. She earned her Bachelor of Science in Pharmacy at Massachusetts College of Pharmacy and has been practicing for over 20 years. She is a registered pharmacist with the Bermuda Pharmacy Council and is a member of the Bermuda Pharmaceutical Association.
