Ten Commandments for a Healthy Family Eating Routine

The first quarter of the year in Gasol Foundation’s L’Esport SUMA focuses on the promotion of a healthy diet. Practices the families have learned pertaining to healthy habits, particularly a healthy diet, include: eating vegetables, drinking water, and grocery shopping, cooking and eating as a family.

First, the parents start the session with relaxation exercises. Exercises such as these are just one example of a healthy habit that can be carried out daily. These particular exercises are significant because they reduce tension both in the mind and the body. They are also very fun to perform as well!

Next, group discussions took place. The main topic in this discussion had to do with the benefits of carrying out healthy habits. One example of a healthy habit talked about with the group was the importance of eating together as a family. In fact, shopping, cooking, and eating a healthy meal at the family table is quite beneficial. Not only do families get to share a healthy meal they prepared together, but eating together encourages family togetherness, fosters happy children, provides better nutrition, and saves time and money. During this time, screen time is non existent, and only that of conversation and laughter is present!

10 commandments for a Healthy Family Eating routine

Tips to encourage healthy eating at home:

  • Take into account the presentation of dishes; as this will motivate children and their families to try several types of healthy foods, as well as make eating them more appealing and fun
  • Prepare recipes with children, as this will make them feel more involved and more inclined to taste what they prepared
  • Include variety in your cooking. It is often said it takes a minimum of 10 attempts of trying a food in order to get use to a newly acquired flavor or texture
  • Avoid feelings of anger and maintain peace and harmony. Family mealtime is meant to be a pleasant time where parents and other family members share good times with one another while at the table.
  • Serve portions appropriate to your child’s age. It is important to understand how much a serving size of food is. Knowing this is helpful when it comes to your child’s caloric intake and body weight management
  • Mix vegetables with foods that you like, such as pasta or rice. This will make eating veggies more enjoyable.
  • Adults should be role models for their children and other family members. If you are going to teach and implement healthy habits to others, you must lead by example and apply healthy habits in your own life as well.
  • Take a trip to your local farmers market or any other store where you can purchase seasonal vegetables. Keep these items stocked in your refrigerator or pantry often; that way, you will always have veggies around to snack on throughout the day or to serve as a side dish with all your meals
  • Be understanding and aware of foods that your child may or may not like. There are going to be some healthy foods they just may not like, and that’s ok.
  • Some kids may not even want to try certain foods. If this is the case, instead of punishing them, use expressions and phrases such as, ‘Try it, it is very good and I think you’ll like it’ or ‘It will probably taste better than you think.’

On top of all the benefits of healthy eating, we would like to highlight that during l’Esport SUMA workshops children and their families were able to come together as a whole and share with one another how they will implement all the healthy habits they learned. Everyone had a blast! The workshop provided yet another example of how healthy habits can be fun!

You can create your own family poster with healthy eating tips and shared it with us through Facebook, Twitter or Instagram!