Commit as a family to take the healthy family pledge, make healthier food and life choices. Listed below are the pledge rules you need to follow and implement in your home.
- Drink more water. Say “No, thank you” to sugary drinks.
Soft drinks, juice boxes, sports drinks and even 100% fruit juice are filled with sugar. Most boys get 15 teaspoons of refined sugar daily and most girls about 10 teaspoons — all from sweetened beverages. That’s the most sugar kids should be getting from all foods in any day’s time, according to the Center for Science in the Public Interest (CSPI).
Make water the beverage of choice for your children. Try adding berries, lemons, or mint leaves to your water to help encourage kids to drink more water throughout the day! Invest in water bottles for school lunches, sports, activities and for when you’re on the go.
- Eat your vegetables. Say “Yes, please” even if it is only to a small bite. You never know, you might like it this time!
Research consistently shows that children who have initially rejected a food must be exposed to it at least 5-10 times for the food to be accepted. Vegetables can easily be disguised into fun, healthy meals that your children with love. Get creative in the kitchen!
- Help out in the kitchen. Help with grocery shopping. Get the ingredients ready for a recipe. Set the table for your family or help unload the dishwasher.
Let your children pick out a new vegetable or fruit to try on your next grocery trip. The more they know about the foods they eat, the more likely they will be to give it a try! Little helpers in the kitchen can go a long way. Let them tear up lettuce leaves for salad or cut soft vegetables with nylon utensils. Participating encourages children to try healthy foods and they will enjoy sitting down to a family meal they helped prepare. Spending family time around the dinner table is rewarding for children and parents.
Children who learn healthy eating and lifestyle habits at a young age, may be more likely to eat healthy as adults and pass these healthy habits on to their own children. Learning to cook and building self-confidence are valuable life skills your children will use for the rest of their lives!
- Play outside. Get exercise. Put away electronics.
Kids who play outside are happier, healthier, and stronger! Getting kids outside has numerous health benefits including increased Vitamin D intake, improved overall health and a stronger immune system. Kids who get outside and away from screens play more creatively. Then there’s every mom’s favorite benefit– kids who play outside sleep better. Fewer bedtime struggles and a long night sleep provide plenty of motivation to say, “Play outside!” Families should set a goal of getting outside every day. Play catch before dinner or take a walk around the neighborhood in the evening. Find small ways to get outside more and enjoy the fresh air together.
- Share healthy treats. Take a healthy option to your next play date, school party or sporting event.
Yes, you can be the mom who brings fruit or homemade granola bars and bottled water to your child’s next activity. I can almost guarantee another mom will thank you and you will feel much better about your own child’s nutrition. Set the example for families who are trying to live a healthier lifestyle.
Your new family motto is We Make Healthy Choices. Make it a part of your everyday conversations. It takes time to change your habits so congratulate yourself for even small improvements along the way.
Invite friends to sign the pledge as well. New habits are easier to keep when you have support.
Sign up now to receive your We Make Healthy Choices Certificate and We Make Healthy Choices Sticker Chart, make changes happen Today!
How do you make healthy choices? Let us know.