10_Secrets_to_a__Fit_Family
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10_Secrets_to_a__Fit_Family 10_Secrets_to_a__Fit_Family Document Transcript

  • Title:10 Secrets to a Fit FamilyWord Count:817Summary:Its no secret that many parents and their children are overweight. These 10 simplesecrets can help you change your familys lifestyle so that you can all become fit andhealthy.Keywords:weight loss, kids, children, fat, diet, food, exercise, fitness, healthArticle Body:Its no secret that many parents and their children are overweight. These 10 simplesecrets can help you change your familys lifestyle so that you can all become fit andhealthy.1) Eat Whole Grain FoodsProcessed and refined grains, such as white bread, white rice, cereal, pasta, and otherfoods made with white flour have a high glycemic index, low amounts of fiber, andless vitamins and minerals as foods made with whole grains. Making the switch towhole grain foods, including whole wheat bread, whole grain pasta, brown rice, andcereals made with whole grains, are an easy and healthy way to make your familysdiet more nutritious.2) Limit Soda and Fruit DrinksSoda and fruit drinks have low nutritional value and a lot of calories. At about 150calories per 12 ounce serving, your kids will gain an extra pound about every 3 weeksif they drink just one can of soda each day.Cutting back or eliminating soda, fruit drinks, and even fruit juice, can be a good wayto get rid of a lot of extra calories and leave room for your kids to eat more nutritiousfoods.3) Eat More Fruits and VegetablesMost children dont eat enough fruits and vegetables and that usually means that theyare eating other less nutritious foods. With a high fiber content and lots of vitaminsand minerals, fruits and vegetables are an important part of a healthy diet. Andbecause they have lots of water in them, eating fruits and vegetables can help you tofeel full and satisfied so that you dont overeat.4) Eat More Foods with CalciumA common mistake people make when trying to lose weight is that they stop drinkingmilk, eating cheese and yogurt. Calcium is important to build healthy bones and tohelp you lose weight. You should encourage your kids to drink low-fat milk, eatportioned amounts of cheese and yogurt to help lose weight and maintain a healthyweight.
  • 5) Be More ActiveEveryone knows that part of the cause of the current obesity epidemic is that peopleare much less active then they used to be. Getting kids involved in organizedactivities, which can be either team or individual sports, and cutting back on theamount of time in front of the TV, computer and playing video games will burncalories and improve fitness levels.Family activities are also a good way to be more physically active. Even simplethings, like walking across a parking lot, using stairs, and going for short family walksor bike rides, can make a big difference.6) Know Where Calories Come FromWhile you dont necessarily need to do daily calorie counts, keep a diary of what yourfamily eats for a few days can help you see where extra calories are coming from. Areyour kids overweight because of the calories they get from a bedtime snack or thosetwo glasses of Kool Aid or soda he drinks? Or maybe because his portion sizes aretoo large?If you know where your kids calories are coming from, you will know where to makechanges and how you can cut back, especially on foods that have a lot of emptycalories.7) Learn About CarbsCarbs get a bad wrap, especially with all of the proponents of high protein diets, likethe Atkins and South Beach Diet. Not all carbs are created equal. While it is a goodidea to avoid foods that have refined such as white bread, foods made with whiteflour, and foods and beverages sweetened with sugar, other carbs should be part of abalanced diet.Instead of avoiding all carbs, just learn about how to choose foods with goodcarbohydrates, which includes fruits, vegetables, beans, and whole grain foods.8) Learn About FatsLike carbs, there are good and bad fats. Instead of making the mistake of trying tostick to a low fat diet, and simply substituting other foods that are often just as high incalories, you should eat foods that have good fat in them. This includes foods withpolyunsaturated and monounsaturated fats. On the other hand, you should avoidsaturated fats and trans fats.9) Choose Healthy Meals when Eating OutEven if your family eats healthy at home, if you eat super-sized fast food meals a fewtimes a week, they are probably still at risk for becoming overweight. If you eat out alot, review the nutritional facts of the restaurants menu and watch your portion sizes.Calories and fat quickly adds up when eating out!10) Stay Motivated!
  • Most people know what they need to do to be healthier however, eating healthy andexercising is not easy. Education about the specifics of a healthy diet, getting thewhole family involved, and setting goals, can help your family stay healthy and fit.Hire a personal trainer or seek the counsel of a dietitian to keep you on the healthytrack.
  • Most people know what they need to do to be healthier however, eating healthy andexercising is not easy. Education about the specifics of a healthy diet, getting thewhole family involved, and setting goals, can help your family stay healthy and fit.Hire a personal trainer or seek the counsel of a dietitian to keep you on the healthytrack.bastion of twilight