Make Shopping a Family Affair

Take your family shopping with you. Show your spouse and children how to read food labels and explain why one particular food (brand) is better than another. The American Heart Association has put together a wonderful document on how to read food labels. Download here

Once your family members understands how to read labels they will most likely be more inclined to choose foods that are more in line with their dietary needs and health goals.

-Angela

It's Okay to Break Your Diet

Splurge on one meal or day a week. Include a fun day (In our home it’s Sunday) where you can eat anything you want, even if it’s not a complete meal, not from all of the food groups and not necessarily healthy. Everybody gets to choose what they will eat on Sunday. It's planned early in the week so we can include any "special items" in our shopping - and gives that person something fun to look forward to all week.

Splurging once a week is frequent enough that you can stay on your diet or healthy eating program all week and still celebrate at the end.

(We've also found that in the beginning, we ate lots more junk food on Sunday than we do now. After a few weeks of trial and error, you'll most likely find yourself cutting back, not wanting so many sweets or junk foods, as you learn how much of a tasty thing you can eat without making yourself sick.)

Splurging one day a week also encourages buying small quantities of junk food (a pint of ice cream rather than a half gallon) Or going out for a donut rather than buying by the dozen or a bag.

- Angela

Create Consistency with a Weekly Menu

Plan a menu of meals for an entire week and keep it consistent week after week. Example: Next week you'll eat the same three meals you ate this Monday. Next Tuesday you'll eat the same three meals you ate this Tuesday - and so on. Restaurants often have a daily rotating menu utilizing this same concept.

This will make shopping easy and packing lunches a “no brainer.” Your child (and spouse) can also fix their own meals in a pinch by reading the menu and finding the right items on the list.

-Angela

Family Involvement Encourages Healthy Eating

Have a meal planning session with your family. Talk about foods that are good for you – and foods that are fun to eat. Show your spouse and children a picture of the food pyramid. Download a copy here Create a breakfast, lunch and dinner menu together that includes food from each group. If your family feels like they have participation in the menu, it’s more likely they will eat all of their meals, including breakfast and lunch (two meals you often have the least control over.)