The role of the family
The family plays an important role in teaching healthy eating practices early on in life. It's important to teach children to approach eating with the right attitude.
+ Parents should try not to set children apart because of their weight, but focus on gradually changing their family's physical activity and eating habits. Family involvement helps to teach everyone healthful habits and does not single out the overweight child. Regular physical activity, combined with healthy eating habits, is the most efficient and healthful way to control your weight.
∎ Regular physical activity, combined with healthy eating habits, is the most efficient and healthful way to control your weight. Physical activity will help your child burn more calories.
∎ Limit the amount of “empty calories” (non-nutritious) foods, like highly sugared foods and regular soda.
SANDWICHES, GOOD OR BAD?
You should keep in mind that not all restaurant sandwiches are bad. Sandwiches can be practical and nutritious foods if they are prepared with wholewheat bread (with fiber), tomato slices and lean meat or hard cheese, but not as a daily option.
∎ Decrease the amount of fat in daily meals and offer the whole family a wide variety of foods from each of the food groups, low in fat but rich in nutrients.
∎ Control the amount of pre-packaged and processed foods.
∎ Recreate traditional family recipes with a healthier version, using less vegetable oils and skim products, and whenever possible, avoiding sugars, sweets or honey.
∎ Plan family activities that provide everyone with exercise and enjoyment like walking, dancing, biking, or swimming. Afterward, but not immediately afterward you can drink a mineral beverage. A piece of fruit, cereal bar or low-fat yogurt are some options for a healthy snack.
∎ Reduce the amount of time you and your family spend in sedentary activities, such as watching TV, playing video games or in front of the computer.
TAKING CARE OF YOUR HEALTH WHEN YOU'RE AGING
People who are elderly aren't destined to be overweight. Gaining weight is due to eating excessive amounts of refined foods and the lack of physical exercise. Some healthy habits you can incorporate during this stage of your life:
- • Eating good proteins low in fat: skim milk (with fiber added), egg whites, fish and lean meat.
- • The sugars found in fruit eaten daily provide a sufficient daily amount.
- • Reduce the amount of salt in your foods and all foods that are processed with salt (deli meats and pre-packaged foods); this will help your cardiovascular health.
- • If you want to get more calcium eat skim dairy products and whole grains.
- • Vegetables should be included in every meal, because they support proper digestive function.
- • If you don't eat meat, an egg is a good substitute.
- • You should increase the amount of foods rich in vitamin C (orange or lemon juice), that help in the absorption of iron from deep green leafy vegetables.
- • You should increase your physical activity, with your family or on your own.