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1) Eat Whole Grain Foods
Processed and refined grains, like white bread, white rice, cereals, pasta and other foods made with white flour have a high glycemic index, low amounts of fiber, vitamins and minerals and less food made with whole grains. Making the switch to whole grain foods, including bread wheat, whole grain pasta, brown rice, and cereals made with whole grains, are an easy way and make healthy diet for your family more calories.
2) Limit Soda and fruit drinks
Soda and fruit drinks have low nutritional value and lots of calories. At about 150 calories per 12 ounce serving, your children will gain an additional pound for every 3 weeks if they drink only a can of soda every day.
Cutting back or eliminating soda, fruit drinks, fruit juice and even may be a good way to get rid of a lot of extra calories and leave room for your children to eat more calorie foods.
3) Eat More Fruits and Vegetables
Most children do not eat enough fruits and vegetables and that usually means they eat other foods are less calorie. With a high fiber content and very rich in vitamins and minerals, fruit and vegetables are an important part of a healthy diet. And because they have more water in them, eating fruits and vegetables can help you feel full and satisfied so you do not overeat.
4) Eat foods with more Calcium
A simple human error when trying to lose weight is that they stop drinking milk, eating cheese and yogurt. Calcium is important for building healthy bones and help you lose weight. You should encourage your children to drink low-fat milk, eat portioned amount of cheese and yogurt to help lose weight and maintain a healthy weight.
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5) be more active
Everyone knows that a part of the cause of the current obesity epidemic is that people are much less active then they used to be. Getting children involved in organized activities, which can be either team or individual sports, and cutting back on the amount of time before TV, computers and playing video games will burn calories and improve fitness levels.
Family activities are also a good way to be more physically active. Even simple things, like walking through a parking lot, using stairs, walks and runs for short or family bike rides can make a difference.
6) Know When Calories Come From
While you do not need to make your daily calorie counts, keep a diary of what your family eats for a few days can help you see where the calories come from abroad. Your children are overweight because of the calories they get from a bedtime snack or those two glasses of Kool Aid or soda he drinks? Or maybe because its dimensions are too big part?
If you know where your children are coming calories you will know where to make changes and how you can cut back, especially with foods that have a lot of empty calories.
7) Learn About carbs
Carbs get a bad finish, especially with all proponents of high protein diets, like Atkins and South Beach Diet. Not all carbs are created equal. While this is a good idea to avoid foods that have as refined white bread, foods made with white flour, and foods and beverages sweetened with sugar, other carbs should be part of a balanced diet.
Instead of avoiding all carbs, just learn how to choose foods with? The good? carbohydrates, which includes fruits, vegetables, beans, and whole grain foods.
8) Learn About fats
Like carbs, there? Okay? and? bad? fats. Instead of making a mistake of trying to stick to a low fat diet, and simply replace other foods that are often as high calories, you should eat foods that have? The good? fat in them. This includes foods with polyunsaturated and monounsaturated fats. On the other hand, you should avoid saturated fats and trans fats.
9) Select Diet Eating healthy when Out
Even if your family eats healthy at home, if you eat foods super-sized fast food several times a week, maybe they are still at risk of becoming overweight. If you eat a lot, consider the nutritional facts restaurant menu and watch your part sizes. Calorie and fat adds up quickly when eating out!
10) Stay motivated!
Most people know what to do, however healthy, healthy food and exercising is not easy. Education for specifics of a healthy diet, including whole families, and setting goals can help your family stay healthy and fit. Hire a personal trainer or seek the advice of a dietitian to keep you healthy on the road.
