Weighty Issues for the New Year – Make a Resolution to Lose Weight and Eat Healthy Foods

Q. I sat down with my family after Christmas and discussed several New Year’s resolutions, one of which was making 2016 a healthier year for all of us, including losing weight and eating more healthy foods. Now that the new year has begun, I need to set out a plan for us. None of us, my husband and son and daughter, are considered obese by definition, but we are overweight. Where do I begin?

A. For individuals who are in the overweight category, one of the easiest places to start is to keep a food and activity log for a week, then review it with other family members and look for simple ways to reduce calories (such as eating out one less time a week, not drinking your calories in juice or specialty coffees, changing to low-fat products) and places to increase your activity (like taking the stairs every time at work, walking to school, bicycling as a family).

Q. How can I best explain to my family how important it is for them to be healthy, and the difference it will make as they grow older?

A. Healthy nutrition and regular exercise make you feel better. Tell your family they will have more energy and will be able to do more fun things since their energy will be greater. Have them walk up a flight of stairs, then have them carry a 10 or 20 lb. backpack and walk up the same flight of stairs. Explain that the way they feel when they walk up the flight of stairs with the backpack on is what it will feel like if they gain additional weight.

Q. I’ve heard that helping your children to lose weight and eat a more healthy diet begins with mom and dad. How can I make this a family affair?

A. Being a good role model is key. Fill half of your plate at dinner every night with vegetables and rave about how good they taste. Look at labels when you shop and share the information with your children. Have a regular exercise routine and make activity part of your family routine.

Q. I know it’s not just about eating healthy, but that exercise is important, too. How important is it, what types of exercise should we consider, and how do I motivate my kids to be active?

A. Children naturally want to be active. Experiment with different types of activities and find the one that suits your child. Not every child wants to play a team sport, but they might like an individual activity such as martial arts or roller skating. Turn off the electronics – they should be limited to one hour a day.

Q. Can we still eat out?

A. Eating out is part of our culture. Limit eating out to two to four times a month. When you do eat out, do not “have it all.” Have family members think about what item on the menu is their favorite, but skip all the extras (such as alcoholic drinks for adults, sugary beverages for the kids, which can be replaced by water or fat-free or low-fat milk, appetizers, and desserts). Offer water or fat-free or low-fat milk as beverage choices instead of sugary drinks.

Q. How can I make more healthy meals at home for my family? What should they be more like? What should I stay away from?

A. The key to making healthy meals at home is planning and making a balanced meal. One-half of your plate should always be fruits and vegetables, for example, vegetables that are red, orange, or dark green like acorn squash, cherry tomatoes, or sweet potatoes. Spinach and beans also provide vitamins like folate and minerals like potassium that are essential for healthy growth. One-quarter should be protein (foods made from meat, poultry, seafood, beans and peas, which are also part of the vegetable group; other proteins include, eggs, processed soy products, nuts, and seeds). And one-quarter should be carbohydrates (complex carbohydrates are the best like fruits, vegetables, legumes such as beans, lentils, peas, as well as whole grains. Stay away from cream sauces, fried foods and high-fat meats, such as salami, pepperoni, and hot dogs.

Q. How can I translate making good choices outside the home, for the kids while at school, and for my husband at work?
A. Schools offer a variety of lunch options. Look at menus beforehand with your child and help them select appropriate items before they leave for school.

Q. What about snacking?

A. Snacks should be 150 calories or less and should supply nutrients to supplement your daily intake, like a fruit or vegetable or a low-calorie protein source such as low-fat cheese.

Q. What others tips can you offer?

A. Start by making small changes, and perhaps only one at a time. Long-term success is the goal, and by making only a few changes at a time you and your family are more likely to adhere to them in the long run

Q. What resources are available for help?

A. Visit the website choosemyplate.gov for a wealth of useful information for families, as well as for recommended links to other sites.