If changing eating habits was easy, everyone would be fit and healthy. One key to making lasting improvements is to make changes in stages. Start with something simple and stick to it for a week. After your family has mastered one change, add another.
Some Ideas to Get You Started
- Eat breakfast.
- Substitute water for one sugary drink each day.
- Eat one to two more fruits or vegetables each day.
- Plan a healthy snack for each day of the week.
- Switch to a low-fat version of a favourite food.
- Plan three meals and two snacks every day.
- Plan a home-cooked meal, which usually has fewer calories and more reasonable portions, and costs less than typical meals eaten at restaurants.
Set an Example
Parents play a big role in guiding their children’s eating habits by the examples they set, the foods they make available in the home and the mealtime experiences they create for their families.
Did You Know...?
Over the last few decades, Canadians have been eating more commercially prepared foods because of the convenience and taste. But processed foods are generally higher in calories, fat and salt and lower in fibre than meals prepared at home.
Make Eating an Enjoyable Activity for the Whole Family
Family meals can be a time to monitor what children are eating and reconnect with each other. Involve children in food preparation and cleanup, and sit down with children when they eat. The idea is to build healthy lifelong eating habits.
Try just one of these things today to start on the path to a healthier lifestyle:
- Eat plenty of fruit and vegetables – half your plate at each meal should be vegetables or fruit.
- Beware of sweetened drinks – sodas and sports drinks are high in calories. Keep in mind that too much juice can also quickly add calories to a child’s diet.
- Choose food sensibly when eating out.
Healthy Food Tips When Eating Out
- Ask if you don’t know what is in a dish or what the serving size is.
- Eat the same portion size you would at home.
- Ask for sauces, gravy and dressings on the side – or avoid them altogether.
- Order foods that are not breaded or fried.
- Order fruit for dessert.
- Ask for substitutions, such as a vegetable instead of fries.
- Ask for high-fat food to be left off the plate.
- Ask for low-calorie versions of food. Vinegar and oil or a squeeze of lemon is better than high-fat dressings or sauces.
