Here it is -our new and improved “Prescription for a Healthy Family”! These are the 10 simple rules that emcompass the messages of Doctor Yum and our nonprofit, “The Doctor Yum Project.”

Click on each heading for much more information and ideas:

1.Make Wellness Number #1. Time and effort spent teaching healthy habits is an investment in a healthy long life for your kids. Long after designer shoes, electronics and fancy clothes wear out, kids will still have good health from good nutrition.

2. Get Everyone On Board. A healthy family starts with the adults in the family who model good behavior for kids. Everyone needs to invest and participate in a healthy lifestyle for the best results.  Grow herbs in a containerstart a garden or visit a farmers market so that kids see how real food grows. Let kids pick out recipes and let them help prepare meals.

3. Connect. Find other families who are trying to get healthy and share ideas. Join groups, use social media, and surround your family with other folks who have wellness in mind.

4. Get organized. Arrange your family’s life to make wellness easier. Set yourself up for success by de-cluttering and having a plan for wellness. See our posts on Getting Starting in the Kitchen  and Getting Organized. 

5. Drink water.  Drinking water is a simple habit that goes miles in terms of helping achieve good health. Limit fruit juice, and other sugary beverages. Artificially sweetened drinks are not a good substitute for water.What’s wrong with water? It’s what humans are meant to drink!

6. Cook at Home. Even if you don’t love to cook, find the fun in it by exploring new recipes and trying new foods. If you know how to make a few basic entrees, you can easily come up with lots of different meals by varying the ingredients. Keep it simple, and cook one meal for everyone.

7. Move More. Find ways to incorporate movement into everyday activities. Make new family traditions around fun activities that involve movement. Join others in getting fit. children.

8.Eat Whole Foods. Eat vegetables and fruits with every meal and snack. An ingredient list should be short and simple. See the Choose My Plate Guideline for more info.

9.Snack Smart. Most “snack” food is filler food (low in nutrition) and can spoil your appetite for healthy choices at mealtime. Instead of fruit snacks, pretzels and fish crackers at snack time, pick healthier whole foods you would eat at meals. Be mindful of sugar.

10.Try, Try Again. Just like anything, eating healthy takes practice. Kids (and even adults) may need to try a food multiple times before they develop a taste for it. Repeat new foods in different ways to help speed up the learning process.Assume children will like a new healthy foods, and keep and encouraging tone (even if YOU don’t like it).


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