Teaching children and teens how to maintain a balanced diet starts right at home! And what better time to start than in the New Year! I know it can be difficult to have this discussion— either because your child/teen doesn’t want to listen, or it feels like healthy foods require so much more time and effort. But— by making small improvements to your family’s eating habits, you can transform the way your children will approach food for the rest of their life! Small, intentional changes can make all the difference.
- Make Healthy Choices the Norm
Stock your kitchen with nutritious staples like fruits, vegetables, whole grains, and lean proteins. When healthier options are readily available, it’s easier for everyone to make good choices. Replace sugary snacks with nuts, yogurt, or air-popped popcorn, and keep water or milk as the go-to beverages instead of soda or sugary drinks.
- Cook Together!!
Getting kids and teens involved in meal prep is a fun way to teach them about balanced eating. Let them help wash veggies, stir sauces, or choose ingredients for a recipe. This hands-on experience gives them a sense of ownership and curiosity about food, making them more likely to try new things. Plus— it will improve their cooking skills so they can make healthier meal choices in the future!
- Plan Balanced Dinners Together
Use the plate method to guide your family’s meals: half the plate should be fruits and veggies, a quarter lean protein, and a quarter whole grains. This visual approach is simple for kids to understand and helps ensure everyone gets a variety of nutrients— plus it’s a fun way for the kids to get involved choosing the different foods to fill the plate!
- Limit Processed Foods
This is a big one!! While convenience foods are tempting, they often lack essential nutrients and are high in sugar, salt, or unhealthy fats (plus all the additives that are hard to even pronounce are certainly no benefit to your family’s health). Gradually cut back on processed items and replace them with homemade versions. For example, swap store-bought granola bars for homemade ones or prepare oven-baked chicken nuggets instead of fried options.
- Encourage Family Mealtimes!
Sitting down together for meals promotes mindful eating and better portion control. It’s also a chance to model positive eating habits, like savoring food and stopping when you’re full. Use this time to talk about everyone’s day, making meals more about connection and less about distractions.
Remember, change doesn’t happen overnight. Start with small, manageable goals, like adding one extra veggie to dinner or cutting back on takeout once a week. Celebrate progress rather than striving for perfection. Teaching balance means showing kids it’s okay to enjoy occasional treats without guilt. Improving your family’s eating habits is a team effort that benefits everyone’s health and well-being. By creating a positive food environment, cooking together, and focusing on balance, you’re equipping your children and teens with the tools they need to make healthy choices for life. With patience and consistency, these small changes can lead to a lifetime of better eating habits.
By Paytra Gessler, Certified Youth Fitness Trainer, Certified ISSA Fitness Professional
For more great tips or to find out more about our services, contact Bonita@EnergeticJuniors.com, or call 212-879-1566. Also check out our website at www.energeticjuniors.com