Make eating, being active family affair

This September 21, 2015 photo shows black rice autumn salad in Concord, NH. (AP Photo/Matthew Mead)This Sept. 21, 2015 photo shows black rice autumn salad in Concord, NH. Rice salads are the perfect side dish that can be turned into a main meal just by adding some rotisserie chicken, tofu or fish.(AP Photo/Matthew Mead)


The best way to promote better eating habits and healthy activities for your kids is to involve the whole family.

A whole-family approach simply means that everyone - parents and kids alike - works together as a team to achieve good health and well-being. As with any team, there’s a leader or coach - and that’s you!



Adult family members are important role models for healthy eating and exercise. Talk about why you eat fruit as a snack, take an exercise class or go for walks.

Start them young. Don’t wait until your child is at an unhealthy weight to institute good eating and activity habits. It’s much easier to maintain a healthy weight than to lose pounds later.

Be active together. Make it usual for the family to be active, not sedentary. Being active as a family allows kids to expend energy in a positive way, and adults get the health benefits, too.

Cook together. It may not be possible to do it every day, but invite kids into the process of preparing food. Little kids can learn math skills by measuring, and they’ll begin to understand the chemistry of cooking. They’ll also gain an understanding of healthy ingredients. Older kids will enjoy having the authority to choose and prepare foods they like and will be more likely to eat what they’ve made. It might even inspire them to make healthy choices on their own.

Eat together. Eating a meal as a family sends the right messages about nutrition. Kids will see their parents eating healthy food and may want to try new foods. They’ll also see meals as a time for socializing and sharing. Parents get a chance to offer nutritious food, note their kids’ likes and dislikes and talk about daily triumphs and troubles.



If you’re trying to build healthier family habits, a goal chart is a good way to keep score. A chart, posted on the refrigerator or other highly visible spot, can remind family members to pay attention to eating and exercise habits.

Choose family goals, such as exercising every day and eating fruits and vegetables. Keep track of and praise those who meet their goals. And when the whole family achieves the goals, do something fun together to celebrate.


The Parenting Puzzle is provided by the Children’s Advocacy Center of Smith County Inc. For more information, call 903-533-1880 or visit

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