Healthy Eating Habits for Families & Kids

Eating Healthy - blog

It is important to create healthy habits early on. These will help you make smart choices for your family. Children imitate their parents, so it’s important to set a good example.

The tips below can help your family be healthy and happy.

Path to improved health

Eating better (for children and families)
  • Start the day with a healthy breakfast. It refuels the body and provides energy for the day.
  • Let kids help plan and prepare 1 meal each week.
  • Eat together as a family as often as possible.
  • Take time eating, and chew slowly. It takes 20 minutes for the brain to tell the body that you are full.
  • Eat more vegetables and fresh fruits. Aim for a total of 2 cups of fruit and 2 1/2 cups of vegetables each day.
  • Eat more whole grains. Examples include oats, brown rice, whole-wheat pasta.
  • Drink plenty of fluids. Choose water, low-fat or non fat milk, and low-calorie beverages.
  • Serve a variety of foods.
  • Serve food in small portions.
Eating better (for parents)
  • Reward children with praise, not food.
  • Do not demand or reward “a clean plate.” Let your children ask for more if they are still hungry.
  • Read the nutrition lables for serving size, This information can help you select foods that fit your family’s needs.
  • Avoid cooking with butter or vegetable oil. Use healthier versions like olive, canola, or sunflower oil.
  • Choose snacks that provide nutrients and energy. These are essential for active, growing children.
  • Ask your doctor about vitamin supplements for you and your children.
Being more active (for children and families)
  • Move more. Try to get between 30 and 60 minutes of physical activity each day. Short sessions of movement throughout the day add up.
  • Include physical activity in your daily routine. Walk as a family
  • Make playtime with your family fun. Be active
  • Be active in the home. For example, you can dust, vacuum, garden, or walk the dog. These activities are good ways to burn calories.
  • Include activities, such as hiking or biking, when you go on vacation.
  • Know your daily calorie intake. Balance calories you consume with calories you burn.
  • Limit TV, computer, and video game time to less than 2 hours per day. Encourage physical activity instead.
Being more active (for parents)
  • Park the car farther away at work or stores.
  • Take the stairs instead of the elevator.
  • Get off the bus one stop earlier and walk the rest of the way.
  • Exercise while watching television at home. Walk to do errands.
  • Be a role model for your children. Do something active every day.


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