10 Nutrition tips for healthier family eating

Are you trying to get your family to eat healthier snacks and meals, but you're not really sure where to start?

Adventure Boot Camp's registered dietitian, Kim Hofmann, has put together a few nutrition tips that you can easily integrate into your family's everyday eating habits.

Why you should start eating healthier now

South Africa is quickly becoming a nation of fast-food eaters and obesity statistics continue to skyrocket, especially amongst adult women and preschool children.

In the last 10 years, figures have increased from 27,5% to 40% for adult women.

National Obesity Week (15 – 19 October) is all about overeating awareness and the perfect opportunity to start eating healthier.

10 Nutrition tips for better eating and healthier living

1. Make vegetables the base of your meals and use lots of colour – eat a 'rainbow of vegetables'.

2. Measure your food, especially when you start out and every now and then to ‘check’ yourself.

3. Be aware of ‘serving size’ on food packages; they are not necessarily your ‘portion sizes’.

4. Don’t eat from the bag or box – always plate your food even if it is a handful of nuts.

5. For snacks, have foods where you need to ‘work’ for the food as this gives greater nurture; examples include oranges or pistachios or cut up an apple.

6. Learn to eat only half a plate of food when eating out; ask for a doggie bag before you start eating and put half of the plate of food in the bag; in this way you don’t have to stop yourself eating half way through.

7. Switch the TV off, and play outside with your kids. Exercise is also very important for young kids. Don’t let technology get the better of them.

8. Spice up meals with herbs.

9. Add healthy extras such as carrot sticks and cherry tomatoes to meals and stay away from fruit juices and fizzy drinks.

10. Slow down your eating; set the scene too – candles, soft music, best cutlery, etc., and limit the distractions (TV, computer, etc.)

Recommended reading: Are you an emotional eater?

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