Three Fun Ways to Get Your Family Eating Better in 2024
As we kick off the new year, let's explore three fun and rewarding ways to make healthy eating a priority for your family.
1. The Plant-points Challenge:
We've all heard about the importance of eating our fruits and vegetables, but let's turn it into a friendly competition! Challenge your family to a 5-a-day or, even better, a 30-a-week challenge.
Research has shown that eating more plants (vegetables, fruits, wholegrains, legumes (beans and pulses), nuts, seeds, herbs and spices) can add up to a decade of healthy years to your life. Experts now believe that eating a variety of these foods is vital, and it has been suggested that including 30 different plants in your diet each week can boost our gut microbiome, which has been associated with health benefits such as improved mood and hormone regulation, and better overall performance.
For the 30-a week-challenge, each family member can track their plant intake across the week, being awarded one point for every different plant they consume. Herbs and spices are awarded a quarter point. Who can incorporate the most colourful and nutrient-packed plant-based foods into their meals? To add an extra element of fun, award points for creativity and the inclusion of novel foods. This challenge not only ensures a variety of nutrients to support gut health but also turns healthy eating into an exciting family game.
2. Revamp Your Food Environment:
Our surroundings play a significant role in shaping our food choices. Take a moment to assess your food environment at home. Are fruits and vegetables easily accessible and visible? Consider placing them in strategic locations, pre-preparing healthy snacks, and incorporating new, enticing foods into your environment. For example, leave bowls of fresh crudites on the kitchen counter while preparing dinner or for the kids during TV time.
Remember too, that as parents, we are our one of our kids biggest influences. So, if you want your kids to eat Broccoli, make sure you’re eating it too! Small changes in your food environment can have a big impact on encouraging healthier choices.
3. The Great Family Cook Off
Turn meal preparation into a family bonding activity by introducing a weekly family cooking night. Allocate a specific night to each family member or designate responsibilities for different courses. Encourage the kids to take charge of certain dishes, giving them a sense of agency over their food choices. Younger kids may also enjoy creating fun menus, or seeting the table up like a restaurant.
Research also shows that involving children in the kitchen increases their willingness to try new foods, especially fruits and vegetables. Not only does family cooking night promote healthier eating habits, but it also creates fun memories and can provide some much needed together time.
Eating better as a family doesn't have to be a chore; it can be a fun and collaborative adventure. By taking on the 30-a-week challenge, considering your food environment, and embracing family cooking nights, you're not just improving your family's nutrition—you're creating a positive and enjoyable approach to healthy living. Here's to a year of shared meals, culinary exploration, health and happiness in 2024!
For more information on Family Nutrition, or to find out how to work with me, please visit: The Nourished Home or follow me on Instagram
This is great. I really like the idea of making the healthy food easy to access and making it just that little bit more difficult to reach the treats (step away from the cookie jar!)