Are you trying to eat healthier but having trouble getting the whole family together? If so, you're not alone.
As a dietitian, I am aware of the challenges families face. Many obstacles can get in the way of healthy habits, from stress, busy work, budget constraints, to limited food availability. Additionally, family members may not always agree on what to eat.
Parents who follow a special diet program may eat differently than the rest of the family. Unfortunately, this can increase the stress factor. So, if you are wondering how we can achieve this balance, here are 5 tips for you
1. Let Go of Perfection and Be Flexible
You may not always be able to stick to the diet list. Things can change suddenly on a day we planned and you should know that this process is normal.
By taking the pressure off of having the perfect diet, you can find a healthier way to eat that works for you and your family.
2. Establish a Healthy Relationship with Food
Even though the nutritional values of some foods are more nutritious than other foods, do not call foods "bad".
Not establishing a healthy relationship with foods and being "too restrictive" can cause stress and tension.
“All foods can fit into a healthy lifestyle when consumed in moderation.” You can name foods as foods to be consumed "always" and "sometimes", without prohibiting them to yourself or your family. For example; Fruits are always a great option for a snack. But “sometimes” you only have a birthday cake when it's someone's birthday. If you manage the process in a controlled manner, you will see that eating the cake you have forbidden yourself for years will not bother you.
3. Understand That Healthy Eating Has Nothing to Do With Your Weight
Diets are not only done to lose weight but also to learn how to live healthy. Adopt this information first.
Talking about body weight in front of children can lead to negative thoughts and behaviors for children. & nbsp;
Instead of talking about the calories or fat content of food, talk about its taste and benefits.
Hearing positive talk from parents helps build and maintain a healthy body image and self-esteem in children. Do not forget this.
4.Make Meal Preparation a Priority
What I often hear from working parents is that they don't have time to cook at home. Eating out is a very practical option for all of us on weekdays when we leave work late, but how sustainable is it?
You can prepare mass meals by spending 1-2 hours on the weekend. In this way, after work during the week, both you and your children can safely consume the meals you have prepared at home. You also don't have to do all the work yourself. Preparing meals with your family will be a good example of responsibility for your children.
5.Eat as a Family
Eating together as a family has benefits such as encouraging healthier eating habits and aiding in social-emotional development.
Research has shown that children of families who eat together tend to consume less fast food and more fruits and vegetables.
It has benefits not only for children but also for adults. Another study showed that sitting at the table as a family led adults to have higher self-esteem levels and lower rates of depression and stress.
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