How to keep your family eating healthy on the go
One of the challenges we all face is how to keep our kids and family eating healthy, especially for those of us whose families are always on the go. Here are some tips we have found that can make the eating more enjoyable and healthy for busy families:
- Start the day right. When you know you are going to be on the go all day be sure to start the day with a healthy breakfast. Avoid sugary cereals. Eggs with an additional protein are great. Try cooking up the ingredients for breakfast burritos the night before. This way you can just warm up the tortillas and put it together first thing in the morning. Ideally be sure everyone has at least 20 grams of protein for breakfast before they head out the door. The protein will help family members feel full longer and avoid morning sugar spikes and cravings.
- Pack healthy snacks to take with you. Keep a cooler in the car filled with bottles of water, protein bars, nuts, carrots, peppers or other healthy vegetables. Bring along sandwiches so you can have a picnic on the go. Families get hungry especially running from place to place, so make it fun and have pre-made snacks with you. It will cut down on fast food and save you money.
- Use the crock pot. Nothing is better after a day out running around than coming home to a warm soup, stew or pot roast in the crock pot. Let it simmer all day. This works great ,especially if the family is eating at different times.
- Have your kids help with the cooking. At first you may feel this will add more stress. Yet your kids will remember cooking with you and it helps teach them healthy cooking skills. This is a great opportunity for them to learn how healthy cooking substitutions can lower the calories and fat in some of their favorite foods. Try using skim milk instead of whole milk, chicken broth instead of oil and egg whites instead of whole eggs.
- Eat until you're satisfied, not stuffed. Too often we overeat because we are not sure when the next meal will come. Teach your kids about portion control. And enjoy the social aspect getting together instead of overindulging.
One final tip: Don’t over schedule yourself or the kids. It is OK to say we just can’t make it. Too often we get caught up in trying to do everything. Reduce the stress by saying no to some activity so you can enjoy the activities you choose.
About the Authors: Husband and wife fitness experts Dave and Carrie Woodward are creators of BodyEvolution.com, a holistic system available for online to help people make lifestyle changes to lose weight and keep it off. Carrie, 40, is an Elite marathon runner who has run in the Boston and New York marathons. As a group exercise instructor she teaches everything from Yoga to kick boxing, step cardio, spinning classes and a host of others. She holds a degree in Exercise Science and Health Promotion. Dave has a master's degree in Exercise Physiology. He completed his master's thesis on hydrostatic weighing and body composition, minored in psychology and loves to teach. He has taught everything from college level courses in anatomy and physiology to working with youth football and soccer teams teaching the fundamentals of the sports and the importance of sportsmanship. A self-described "adrenaline junkie" Dave enjoys skydiving, scuba diving, rock climbing and anything fast or exhilarating. Dave and Carrie are the parents of four boys and live in Southern California. Learn more at www.BodyEvolution.com. Contact them at dwoodward@gspLLC.net.