The COVID-19 pandemic challenged every aspect of how we live our lives. The way we communicate, purchase essentials items, and eat is completely different. Have we let our diet change for the worse because of quarantine? We are spending more money on take-out and fast food because it’s more convenient? We believe that the pandemic has been difficult for parents.
Millions of children have had to change their routine from going to school to virtual learning. Have the diets of our children changed? With parents spending more time at home than ever, they face the challenge of not only balancing their job but also making sure their household is in place.
Are we still doing physical activity? We are not saying going to the gym but at least a jog around the neighborhood. Are we eating healthy? Did our cheat day of eating McDonald’s once a week turn into 5 times a week?
We are going to give you 5 tips to make eating healthy for the entire family fun and easy.
- Drink Water – “Drinking enough water is important for your health. Many studies have shown that drinking water may benefit weight loss, weight maintenance and even slightly increase the number of calories you burn daily. Studies also show that drinking water before meals can reduce appetite and calorie intake during the subsequent meal in middle-aged and older adults. That said, the most important thing is to drink water instead of other beverages. This may drastically reduce your sugar and calorie intake. People who drink mostly water have been shown to consume 200 fewer calories per day, on average, than those who drink other beverages.
- Bake potatoes over fries – Potatoes are very filling and a common side to many dishes. That said, the method in which they’re prepared largely determines their health effects. For starters, 100 grams of baked potatoes contain 94 calories, while the same amount of french fries contains over three times as many, or 319 calories. Furthermore, deep-fried french fries generally contain harmful compounds, such as aldehydes and trans fats. Replacing your french fries with baked or boiled potatoes is a great way to shave off calories and avoid these harmful compounds.
- More greens – A good way to ensure that you eat your greens is to eat them as a starter. By doing so, you will most likely finish all of your greens while you are the hungriest and be apt to eat less of other, perhaps less healthy, components of the meal. This may lead you to eat fewer and healthier calories overall, which may result in weight loss. Furthermore, eating vegetables before a carb-rich meal has been shown to have beneficial effects on blood sugar levels. It slows down the speed at which carbs are absorbed into the bloodstream and may benefit both short- and long-term blood sugar control in people with diabetes
- Cook at home – Try to make a habit of cooking at home most nights, rather than eating out. For one, it’s easier on your budget. Second, by cooking your food yourself, you’ll know exactly what is in it. You won’t have to wonder about any hidden unhealthy or high-calorie ingredients. Also, by cooking large servings, you will also have leftovers for the next day, ensuring a healthy meal then, too. Finally, cooking at home has been shown to reduce the risk of excessive weight gain, especially among children
- Be a role model – “The childhood impulse to imitate is strong so don’t ask your child to eat vegetables while you gorge on potato chips.”