New Year Healthy Eating for the Entire Family

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It’s that time of year again. Already!

I know you are asking yourself how it is possible for the holidays to have ended so quickly. The kids are back to school and the frantic morning routine is once again.

This year instead of going through the motions of yesteryear, how about boosting your wellness routine. Check out our list of life hacks below to encourage healthier options for your family.

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Food Preparation

Every Sunday prepare vegetable crudités such as carrot and celery sticks. Clean and remove the stems or stalks of green beans and snow peas. Place them in a bowl of water and store in the fridge. Changing the water every couple days will keep them fresher for longer. However, simply placing the vegetables in water; regardless of how often the water is changed, will promote freshness and crispness. This is good news for retaining nutrients and there’s more flavour for the entire family.

The best part about Having a supply of already prepared vegetables makes it easier to prepare school and/or work lunches and snacks. They can also form the base of dinner recipes such as when making meals, part of the washing and chopping has already been conducted. Parents report that the length of time it takes to prepare food is frustrating, so this will surely cut the time down.

The good news about this level of preparation is that studies show we tend to eat more vegetables when preparation is reduced. However, if Sunday does not suit you, Saturday or Monday will work also. And if those days are still unsuitable, find another day that works with your hectic schedule, or reprioritise what it is you’re doing. If there is time for social media and television, there is certainly time for food preparation.


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Prepare Meals as a Family

Release the desire for a clean kitchen; if only for a few hours to welcome the family. Families who prepare food together tend to eat healthier and children eat more vegetables. We appreciate that sometimes having the time to prepare a nourishing meal is limited. However, if the focus is shifted towards creating an activity the family can enjoy together, the task becomes a bonding and connecting opportunity; which is just as important as the meal itself. The interaction time achieved during the meal preparation phase enables children to feel secure, confident and can promote feelings of happiness.

Preparing meals and snacks as a family, teaches children vital life skills. A lack of cooking skills and reduced food preparation knowledge will impact the ability of children to grow into adults with healthy eating practices. Family cooking sessions also encourage children to appreciate the value of food. Perhaps Sunday night dinners or Friday morning breakfasts can be allocated to family cooking time. Check out the recipe section on the blog, we have heaps of healthy and nutritious ideas the whole family can enjoy together.    

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Be A Hero For Eating Vegetables

In a study published in the Journal of Nutrition Education and Behaviour in 2008, children were divided into three groups. The first group was not shown any video whilst the second and third groups were shown videos of either children eating red capsicum or children brushing their teeth; respectively. There were a number of strict protocols in place during the study which heightens the results impact. One result was the children exposed to the video of other children eating red capsicum, each ate approximately15g of red capsicum after a week of the video being shown. The other children ate no more than 5.6g. This style of assessment has been replicated in many ways that all include food modelling. Such that, when children regularly see others eating particular foods; namely vegetables, they are more likely to eat them. It is also important to note, that one exposure alone is not sufficient, it needs to be recurring on a regular basis.

Be a hero for your children by modelling appropriate behaviours. After all, they see patterns and unintentionally adopt them. As such, if both parents avoid certain foods, such as wholegrains and other healthy foods, children will often reject them.

A note for the guardians claiming they have ‘fussy’ eaters… it is normal for children to reject one type of food up to 15 times before developing a pallet for the flavour and texture. Give it time. Do not force feed but encourage them to try different foods. This is an effective way to ensure they receive essential nutrients.  

Do you have suggestions how families can be healthy together? We’d love to hear from you …..


Posted on February 1 2019