It is not a secret that many parents and their children are overweight. These 10 "secrets" simple can help change the lives of your family so you can all be fit and healthy.
1) Eat whole grain foods
1) Eat whole grain foods
Processed and refined grains such as white bread , white rice , cereals , pasta and other foods made with white flour have a high glycemic index , low amounts of fiber and fewer vitamins and minerals than foods made from whole grains . Make the switch to whole grain foods , including whole wheat bread , whole grain pasta , brown rice , cereals made from whole grains are an easy and healthy way to make your diet more nutritious family .
2) Limit Soda and fruit drinks
Soda and fruit drinks have low nutritional value and high in calories . At about 150 calories per 12 oz serving , your kids will gain a pound about every 3 weeks if they drink one soda a day.
Reducing or eliminating soda , fruit juices , and even fruit juice can be a good way to get rid of a lot of calories and leave room for your kids to eat more nutritious foods.
3) Eat more fruits and vegetables
Most children do not eat enough fruits and vegetables, and it usually means they eat other less nutritious foods . With content and lots of vitamins and minerals rich in fiber , fruits and vegetables are an important part of a healthy diet . And because they have a lot of water in them, eating fruits and vegetables can help you feel full and satisfied so you do not overeat .
4) Eat more foods with calcium
A common mistake people make when trying to lose weight is that they stop drinking milk , eating cheese and yogurt. Calcium is important for building healthy bones and to help you lose weight. You should encourage your children to drink low-fat milk, consume quantities portions of cheese and yogurt to help lose weight and maintain a healthy weight.
5) be more active
Everyone knows that part of the cause of the current obesity epidemic is that people are much less active than they were then . Get children involved in organized activities, which can be either individual or team sports, and reducing the amount of time in front of television, computer and video games will burn calories and improve fitness levels .
Family activities are also a good way to be more physically active. Even simple things , like walking on a parking lot , using stairs, and short family walks or bike can make a big difference.
6) Know where calories come
While you do not necessarily need to make the number of daily calories, keep a diary of what your family eats for a few days can help you see where extra calories are coming from. Your children are overweight because of the calories they get from a bedtime snack or two glasses of Kool -Aid or soda he drinks ? Or maybe because his portions are too large ?
If you know where the calories come from your children , you know where to make changes and how you can reduce , especially foods that contain a lot of empty calories.
7) Learn more about carbs
Carbohydrates get a bad package , especially with all the promoters of protein diets , such as Atkins and South Beach Diet. Not all carbohydrates are created equal. While it is a good idea to avoid foods that have refined such as white bread , foods made with white flour and foods and drinks with added sugar, other carbs should be part of a balanced diet .
Instead of avoiding all carbs , just learn how to choose foods with "good" carbohydrates, which includes fruits , vegetables , beans and whole grains .
8 ) Learn about fats
Such as carbohydrates , fats there "good" and "bad." Instead of making the mistake of trying to stick to a low fat diet , and simply substituting other foods that are often just as high in calories, you should eat foods that are "good" fat in them. This includes foods with polyunsaturated and monounsaturated fats . On the other hand , you should avoid saturated fats and trans fats .
9) choose healthy dining out
Even if your family eats healthy at home, if you eat fast food meal super-sized restaurant a few times a week , they are probably still at risk of becoming obese. If you eat a lot , look at the nutritional facts of the restaurant menu and watch your portions. Calories and fat quickly adds to the restaurant !
10) stay motivated !
Most people know what they need to do to be healthier , however , healthy diet and exercise is not easy . Education about the specifics of a healthy diet , get the whole family involved , and setting goals can help your family stay healthy and fit. Hire a personal trainer or seek the advice of a dietician to keep you on the healthy track .
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