I’ve heard that one of the easiest ways to reduce negative habits is to add more positive habits. In the last few years, studies have been released on just how addictive sugar is, and let’s be honest, when you “need” some Ben & Jerry’s, an apple is just not going to cut it! So here are some practical ideas on how you can help your family cut back on sweets, while creating some new, healthier habits.
1. Read labels. The new FDA proposal is focused on providing more clarity for consumers, but don’t wait! There are hidden sugars in most processed foods, often those that are labeled “low-fat.” Make sure you know what your family is eating and make choices based on less processed foods with fewer ingredients.
2. Earn dessert. There’s nothing wrong with eating dessert, especially if you’ve already eaten all your fruits and veggies and been active throughout the day. But, just having dessert because you’ve finished dinner is a habit that can be easy to change. So here’s a change… before dessert, walk the dog as a family, dance to three songs on the radio, or play a quick game of basketball. Do something active before giving into that sweet tooth.
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3. Add fruit. If your child usually has cereal for breakfast, add some frozen raspberries. Pack apples for a snack between school and soccer practice to go with the granola bars. Instead of putting chocolate sauce on their ice cream, try some frozen banana slices. Switch out the ice cream one night a week, and make smoothies with fruit and yogurt. These changes will replace added sugars with natural sugars and help your family grow their taste for healthy choices over sugary ones. Making these changes will also give your kids a chance to get creative in the kitchen and take ownership over their own nutrition.
4. Enjoy a different kind of treat. Instead of celebrating with sweets, do something active together. Go bowling, skating, rock climbing, swimming, or create an obstacle course in your backyard. Then, if your celebration ends in sweets, at least you’ve earned them!
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5. Cut out soda! There are all kinds of studies pointing to why soda can be harmful to your family, but the sugar content is convincing enough. And switching to diet isn’t any better for your health. Try seltzer with juice, water with lemon, green tea, or whatever works for you. But if you’re going to cut out anything, cut out soda!
What changes have you made to help your family be more healthy?
