Not only adults, but even many children in the United States are out of shape; not only that but a large percentage of even our young are struggling with obesity. I'd like to give you some smart guidelines. First of all: Eat breakfast! It's true what you heard about it being the most important meal of the day! Try to include protein (i.e. eggs), fruit, and a whole grain (i.e. whole grain waffles, cereals, or breads)...the "grainier", the better for all meals!
Try to eat some fresh veggies along with the frozen, and make sure to include some of the dark green and orange vegetables. Sometimes children only think they dislike vegetables. Ask them to eat a little of each vegetable at mealtimes; gradually they may actually start to crave particular veggies. Focus on fresh fruits. Eat them at meals and at snack time too. Get your calcium-rich foods by consuming low-fat and fat-free milk, yogurt and other milk products several times a day. Go lean with protein. Eat lean or low-fat meat, chicken, turkey, and fish. Also, add dry beans and peas when possible. For example, add chick peas, black beans, nuts, or seeds to a salad.
If you're still hungry after your first plate of food and want seconds, take more vegetables first.
Get your oil from fish, nuts, and liquids such as flax and olive oil, not heavy oils or hydrogenated oils.
Choose foods and beverages that do not have much sugar and caloric sweeteners as one of the first ingredients. Added sugars offer no benefit to foods.
Set a good example in regard to regular exercise. Be active as a family and have fun together. Play with the kids or pets outside and go for a walk, hike through the park, or play catch. Establish a routine. Set aside time each day as activity time- walk, jog, skate, cycle, or swim. Adults need at least thirty minutes of physical activity most days of the week; children need even more: sixty minutes everyday or most days.
Have an activity party. Make the next birthday party centered on physical activity instead of sitting for two hours on sofas consuming vast quantities of cake and ice cream. Try backyard Olympics or relay races. Have a bowling or skating party.
Set up a home gym. If your budget won't allow an exercise machine, use household items, such as canned foods, as weights. Stairs can substitute for stair machines. Move that body! Instead of sitting through TV commercials, get up and move around When you talk on the phone, lift weights or walk around. Remember to limit TV watching and computer time. Reward children with activities instead of food items (i.e. take them to the park for a good report card). Give gifts that encourage physical exercise!
Debra Fortosis owns a babysitter and nanny placement agency called Elite Family Care. It is headquartered in the Sarasota/Bradenton region of southwest Florida.
You may find her website at http://www.elitefamilycare.com/
If you wish to contact her, send her a message: debra@elitefamilycare.com
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