Creating a healthy eating plan for your family is a tremendous task for all the moms and dads. Kids can become picky eaters, and parents are susceptible to eating unhealthy food due to the stress of work and life. A growing body of research has also identified a strong link between poor food choices and mental health.
According to Gary L. Wenk Ph.D., “The sufficiency of nutrition in a child’s early formative years may have long-term effects on the brain. As the shrinkage of the brain actually begins in young adulthood, any subtle influence of diet could start early and develop over a period of several decades. Certainly, diet is vital to brain growth and function throughout the entire human lifespan.”
Know The Nutrients That Matter
Our bodies cannot produce all the essential nutrients to live a long and healthy life. There are a total of six nutrients that we need to learn more about to create the best eating plan for your family.
Good vision, normal cell function, overall growth and development, white teeth, and healthy skin are all results of the vitamins we consume. Vitamins play several vital roles in keeping our body in top condition and must be considered when creating a healthy eating plan for your family. There are a handful of vitamins that can be produced by the body, but most essential vitamins have to come from that food we eat.
Minerals are multi-functional. They take care of several aspects of our healthy bodies by ensuring our bones, muscles, heart, and brain are in a good state. It is essential to consider that all minerals work hand-in-hand, but there are a few crucial minerals that carry out specific functions. Calcium improves bone integrity, Iron aids in the transport of oxygen to vital areas of the body, and Zinc bolsters your immune system, fighting off dangerous viruses and infections.
It is a highly-touted nutrient, especially when building muscles or working out, and rightfully so. Protein, known mainly as the building block of muscles, is utilized in the body for several functions, including repairing tissues. Enzymes, hormones, and other substances are also produced as a result of adequate protein consumption, strengthening bones, cartilage, skin, and blood.
Fats, in controlled amounts, are an essential component of a healthful eating plan. Essential fatty acids are one of the substances that the body cannot produce by itself. Several vitamins, such as Vitamins A (for vision and immune response) and D (for strong bones), are fat-soluble, which means they can only be taken advantage of if the body has a sufficient amount of fat. Make sure to distinguish between the two.
Carbohydrates are the best sources of fuel our body needs to carry out daily tasks. This kind of nutrient gets converted into glucose (sugar) that we burn throughout the day. We also need carbohydrates to think and focus, as our brains require this fuel to carry out complex functions.
Water is so necessary and underrated that most people forget that this is arguably an essential nutrient to take regularly. Water serves as the delivery system that carries all cells throughout the body and oxygen to the brain. Without water, we would not be able to convert minerals, vitamins, amino acids, and other substances into useful forms. Water also doubles as a cleaning mechanism, flushing out unnecessary substances, toxins, and waste. Lack of water will lead to dehydration and may result in pains such as headaches, lethargy, and constipation.
Steps To Creating A Sustainable Eating Plan
Everyone is busy. The parents have work and a child to raise. The kids have school. The teens and young adults may have jobs as well. The household life is pretty hectic if you think about it. Because of this universal fact, consider the tips below to create the most efficient and effective eating plan for your family.
1. Gather Every Member Of The Household
It is vital to have a sit-down with every member of the family to align the goals and reasons behind entering into a family eating plan. Aside from general weight loss and healthier living milestones, get into more specific discussions about why you want to join this challenge.
2. Remove All Unhealthy Food Options At Home
This is one of the most essential starting steps. Get rid of everything unnecessary. Temptations will lead to failure. Make it easier for everyone by eliminating all the junk.
3. Make Commitments
Having a family member fall off the wagon will wreak havoc on the overall direction of your family eating plan. Make sure that everyone is committed to the cause. We recommend that everyone writes down their commitments, including duration, limitations, and reasons. Put it in an area of the house that would make the note most visible. The family eating plan will succeed if everyone is on the same boat.
4. Prioritize Variety
Keep the household menu palatable and varied. Repetitive meals will affect the momentum of a family eating plan in the long run. Do some research and check for alternative foods that can provide the right amount of nutrients.
Choose Food And Ingredients That Are Accessible
The best eating plan for your family boils down to how available certain items are in your locality. Several family-friendly programs are published online, but make sure that these are readily available at your nearest shopping mart or grocery store. Work on building a weekly eating plan then try to prepare in advance for the months to come.
Get To Your Healthiest Self With Your Family
Going on a diet is not an easy challenge, but make the rewards greater and easier to achieve by involving your family in your healthy eating plan. All of us need to live by safer and healthier options when it comes to nutrition. Begin your family health and wellness journey now.