Daily Tips to Help Your Family Eat Healthier

Try these daily tips to help your family gradually adopt a healthier diet.

1. 1. Make Trying New Fruits and Vegetables Fun for Kids Let your child pick a new fruit or vegetable at the grocery store each week, then find a healthy way to cook or prepare it together.
2. 2. Choose Whole Grains Opt for foods made from whole grains, such as whole-wheat bread, rye bread, brown rice, popcorn, oatmeal, and other whole grains.
3. 3. Use Healthier Fats Use liquid vegetable oils like canola, corn, olive, safflower, sesame, and sunflower oils instead of butter and solid fats whenever possible.
4. 4. Set a Good Example and Make it Fun Help your child develop healthy habits early in life for lifelong benefits. Be a good role model, make it fun, and encourage the whole family to participate in lifestyle changes.
5. 5. Read Nutrition Labels Choose healthy foods that provide nutrients like vitamins, minerals, and fiber while limiting salt, added sugars, saturated fats, and trans fats.
6. 6. Cook More at Home When you cook at home, you can better control the ingredients and portions, so try to cook at home more often than eating out.
7. 7. Keep Healthy Snacks on Hand Prepare fresh fruit and chopped or whole vegetables for snacks. Your family will be more likely to eat fruits and vegetables if they are readily available.
8. 8. Enjoy Fish Rich in Omega-3 Fatty Acids Fatty fish like salmon, mackerel, and albacore tuna are good choices.
9. 9. Snack on Nuts A small handful of nuts or seeds makes a satisfying and healthy snack. Choose unsalted or lightly salted options. Almonds, hazelnuts, peanuts, pecans, pistachios, and walnuts are all good choices.
10. 10. Eat Plenty of Fruits and Vegetables They are rich in nutrients, fiber, and usually low in calories and salt. Fresh, frozen, or canned options can all be healthy choices, but compare nutrition labels and choose wisely.
11. 11. Use Herbs and Spices Use fresh or dried herbs and spices, or salt-free spice blends, instead of salt when cooking. Squeeze fresh lemon for extra flavor on cooked foods.
12. 12. Pack Healthy Snacks Pre-portion containers of chopped fruits and vegetables for easy, healthy snacking on the go, reducing the intake of sugar and salt.
13. 13. Cook Vegetables Healthily Cooking vegetables by roasting, steaming, grilling, or baking brings out their natural flavors and requires less (if any) salt. It might even turn the pickiest veggie-hater into a veggie-lover!
14. 14. Drink Healthier Beverages Try sparkling water, unsweetened tea, or unsweetened drinks instead of soda or sugary teas. Add lemon or berries for flavor.
15. 15. Enjoy Fruit for Dessert Opt for fruit as a dessert more often and save traditional desserts for special occasions. Try a delicious smoothie, a berry and yogurt parfait, or a baked apple or pear with spices.
16. 16. Use Healthier Cooking Methods Instead of frying, which can add unhealthy calories and fats, use healthier methods like roasting, baking, or steaming.
17. 17. Grow Your Own Vegetables Kids are more likely to eat what they’ve grown themselves.
18. 18. Plan Healthy Meals Weekly Schedule weekly meal planning. Keep your recipes, shopping lists, and coupons in one place for convenience and budgeting.
19. 19. Check Portion Sizes Portion sizes and serving sizes aren’t always the same. Check portion sizes and servings per container, as a typical portion can sometimes be two or more servings.
20. 20. Get Kids Involved in the Kitchen Kids will be more excited about eating healthy foods if they help prepare them. Give them age-appropriate tasks and have a step stool ready.
21. 21. Use Frozen or Canned Fish and Poultry For quick and easy meals, choose frozen or canned fish and poultry. Pick canned options packed in water and be mindful of sodium content.
22. 22. Have Meatless Meals Weekly Consider a veggie lasagna or a portabella mushroom burger! Vegetables and beans can add protein, fiber, and other nutrients to meals.
23. 23. Advocate for Healthier Food Choices Choose healthy foods at schools and childcare centers. Contact government officials to make your voice heard.
24. 24. Be Wary of Added Sugars Added sugars provide extra calories without useful nutrients. Sugary drinks and sodas are the number one sources of added sugars for most of us.
25. 25. Eat the Rainbow A fun and tasty way to ensure your family eats a variety of fruits and vegetables is to consume different colors every day.

Learn how to keep your family healthy with these tips!