| secret that many parents and their children are | | | | across a parking lot, using stairs, and going for short |
| overweight. These 10 simple 'secrets' can help you | | | | family walks or bike rides, can make a big difference. |
| change your family's lifestyle so that you can all | | | | 6) Know Where Calories Come From |
| become fit and healthy. | | | | While you don't necessarily need to do daily calorie |
| 1) Eat Whole Grain Foods | | | | counts, keep a diary of what your family eats for a |
| Processed and refined grains, such as white bread, | | | | few days can help you see where extra calories are |
| white rice, cereal, pasta, and other foods made with | | | | coming from. Are your kids overweight because of |
| white flour have a high glycemic index, low amounts | | | | the calories they get from a bedtime snack or those |
| of fiber, and less vitamins and minerals as foods | | | | two glasses of Kool Aid or soda he drinks? Or maybe |
| made with whole grains. Making the switch to whole | | | | because his portion sizes are too large? |
| grain foods, including whole wheat bread, whole grain | | | | If you know where your kids' calories are coming |
| pasta, brown rice, and cereals made with whole | | | | from, you will know where to make changes and |
| grains, are an easy and healthy way to make your | | | | how you can cut back, especially on foods that have |
| family's diet more nutritious. | | | | a lot of empty calories. |
| 2) Limit Soda and Fruit Drinks | | | | 7) Learn About Carbs |
| Soda and fruit drinks have low nutritional value and a | | | | Carbs get a bad wrap, especially with all of the |
| lot of calories. At about 150 calories per 12 ounce | | | | proponents of high protein diets, like the Atkins and |
| serving, your kids will gain an extra pound about | | | | South Beach Diet. Not all carbs are created equal. |
| every 3 weeks if they drink just one can of soda | | | | While it is a good idea to avoid foods that have |
| each day. | | | | refined such as white bread, foods made with white |
| Cutting back or eliminating soda, fruit drinks, and | | | | flour, and foods and beverages sweetened with |
| even fruit juice, can be a good way to get rid of a | | | | sugar, other carbs should be part of a balanced diet. |
| lot of extra calories and leave room for your kids to | | | | Instead of avoiding all carbs, just learn about how to |
| eat more nutritious foods. | | | | choose foods with 'good' carbohydrates, which |
| 3) Eat More Fruits and Vegetables | | | | includes fruits, vegetables, beans, and whole grain |
| Most children don't eat enough fruits and vegetables | | | | foods. |
| and that usually means that they are eating other | | | | 8) Learn About Fats |
| less nutritious foods. With a high fiber content and | | | | Like carbs, there are 'good' and 'bad' fats. Instead of |
| lots of vitamins and minerals, fruits and vegetables | | | | making the mistake of trying to stick to a low fat |
| are an important part of a healthy diet. And because | | | | diet, and simply substituting other foods that are |
| they have lots of water in them, eating fruits and | | | | often just as high in calories, you should eat foods |
| vegetables can help you to feel full and satisfied so | | | | that have 'good' fat in them. This includes foods with |
| that you don't overeat. | | | | polyunsaturated and monounsaturated fats. On the |
| 4) Eat More Foods with Calcium | | | | other hand, you should avoid saturated fats and |
| A common mistake people make when trying to lose | | | | trans fats. |
| weight is that they stop drinking milk, eating cheese | | | | 9) Choose Healthy Meals when Eating Out |
| and yogurt. Calcium is important to build healthy | | | | Even if your family eats healthy at home, if you eat |
| bones and to help you lose weight. You should | | | | super-sized fast food meals a few times a week, |
| encourage your kids to drink low-fat milk, eat | | | | they are probably still at risk for becoming |
| portioned amounts of cheese and yogurt to help lose | | | | overweight. If you eat out a lot, review the |
| weight and maintain a healthy weight. | | | | nutritional facts of the restaurant's menu and watch |
| 5) Be More Active | | | | your portion sizes. Calories and fat quickly adds up |
| Everyone knows that part of the cause of the | | | | when eating out! |
| current obesity epidemic is that people are much less | | | | 10) Stay Motivated! |
| active then they used to be. Getting kids involved in | | | | Most people know what they need to do to be |
| organized activities, which can be either team or | | | | healthier however, eating healthy and exercising is |
| individual sports, and cutting back on the amount of | | | | not easy. Education about the specifics of a healthy |
| time in front of the TV, computer and playing video | | | | diet, getting the whole family involved, and setting |
| games will burn calories and improve fitness levels. | | | | goals, can help your family stay healthy and fit. Hire a |
| Family activities are also a good way to be more | | | | personal trainer or seek the counsel of a dietitian to |
| physically active. Even simple things, like walking | | | | keep you on the healthy track. |