Follow these simple tips every day for a month to help your family adopt a healthier eating habit.
- Try new fruits and veggies with your kids. Each week, let them choose a different fruit or vegetable at the supermarket. Together, decide how you will prepare the fruit or vegetable.
- Whole grains should be part of your family’s diet. Choose whole-grain products when you shop for cereals, crackers, bread, rice and pasta. The first ingredient in the list should be “whole grain”.Choose healthy “good fats”. To minimize saturated fats and avoid trans-fats, use liquid vegetable oils that are not tropical, such as olive, canola and corn oil, or safflower and sesame
- Be a role model. You can’t expect your children to eat vegetables if you don’t eat your own. Show your children and teach them by example how to eat healthy food and the amount we need to eat in order to stay healthy.
- Read Nutrition Labels. Find foods rich in vitamins, minerals, and dietary fibre. Avoid trans fats and saturated fats. Limit sodium. You can make a healthier choice by looking for the Heart-Check label on grocery store products.
- Cook at home more. You have greater control over your food, the ingredients you use and the quantity you serve. Plan to eat at home more than going out. Start with our tasty, nutritious recipes.
- Eat smart. Store ready-to-eat fruits and vegetables, such as celery, bell peppers, grapes, or cherries, in an accessible place in your fridge. If you keep fruits and veggies readily available, your family is more likely to grab them, especially as snacks. Make the healthy option easy.
- Choose fish that are high in omega-3 fatty acids. Salmon, mackerel and albacore tuna are all good choices. Plan to eat fish at least twice a week. These fish recipes are sure to please.
- Choose unsalted or lightly salted nuts. Almonds or hazelnuts are good choices. Pecans, pistachios, walnuts, peanuts, and pecans are also tasty. You can sprinkle them over salads or stir them into plain yoghurt, oatmeal, or low-fat or fat-free yoghurt.
- Fresh, canned or frozen fruits and vegetables are rich in nutrients and fibre. These foods are naturally low in sodium and calories. All types of produce, including fresh, frozen or canned, can be healthy. Choose canned products with no added sugar, no salt, and reduced sodium. Look for frozen foods that don’t have any sauces or seasonings.
- You can use fresh or dried herbs and spices that are salt-free. You can use these spices to season food instead of salt. You can also add a fresh squeeze of lemon or lime for flavour.
- Bring your lunch. No matter if you are going to work or your kids will be off to school; it is a good idea for everyone to make healthy food choices. Try tuna, egg or tomato salad on whole wheat bread with low-fat/fat-free mayonnaise. For protein, choose a salad that includes beans, nuts, and low-fat/fat-free cheese. Use leftovers in creative ways. Use leftover meatloaf from last night in a pita with a little ketchup and no salt for lunch today. Pack snacks such as cheese strings, plain yoghurt, low-fat or fat-free yoghurt, fruit, nuts/seeds, and vegetables cut up.
- Use healthy cooking methods to cook vegetables. The same vegetable will taste different when cooked in various ways. If you do not like broccoli steamed, then try roasting the vegetable. Roasting vegetables like cauliflower, Brussels sprouts and mushrooms, as well as butternut squash, brings out their natural sweetness. Grill zucchini, yellow squash or corn on the cob. Steaming carrots, snowpeas, and asparagus are delicious.
- When you’re shopping, look for the Heart-Check mark. Use the American Heart Association Heart Check to make better food choices.
- Choose sugar-free drinks, sparkling water or unsweetened tea instead of sweetened sodas or tea. For extra flavour, add fruits like lemon, lime, or berries to your beverages.
- Eat fruit as dessert. Use fruit in homemade desserts.
- Use healthy techniques when cooking. Instead of frying food, which adds extra calories and unhealthy fats to the dish, try using healthier methods such as roasting, grilling or baking.
- Plant your garden. Children are more likely than others to try food that they have grown themselves.
- Plan time every week to prepare healthy meals. Keep recipes, shopping lists, and coupons organized for budgeting and planning. If you plan, you’ll make healthier choices.
- Always check the Nutrition Fact label. Serving sizes are not always the same as portion sizes. You should check the serving size of foods and how many servings are in each container. What may seem to be a reasonable serving could actually contain two or more.
- Let your children help in the kitchen. This will make them more interested in eating healthy food. Keep a step stool nearby and assign them age-appropriate tasks.
- You can prepare a quick meal by using frozen or canned poultry and fish. Compare the sodium content of different products and choose the ones that are low in sodium. Add these proteins to a stir-fry or a salad.
- Serve a meatless dish at least once a month. Beans and vegetables provide fibre, protein, and other nutrients.
- Advocate for healthier children. Encourage good food choices in schools and childcare facilities. Make your voice heard by contacting public officials. Become a Heart-Powered Advocate for the American Heart Association.
- Healthy eating on a budget. Try out these recipes. Many fruits, veggies and legumes cost less than $1 a serving.
- Beware of added sugars. These products add calories but not nutrients. Soft drinks and beverages sweetened with sugar are the main sources of added sugars in our diets. Sugary snacks and desserts are best reserved for special occasions.
- Eat a rainbow. Eating as many colours of fruits and vegetables as possible each day is a fun and delicious way to ensure that your family eats a variety.
- Add colour to your food by using the crayons provided at the restaurant. You can use colourful vegetables and fruits as a side dish or to replace other ingredients.
- Share a meal with your family at least once per week. It can help reduce stress, increase self-esteem and improve communication.
- Grow your own garden. Kids are more likely to try something they’ve grown themselves.
- Make your family happy by eating together
