Does this describe you?
•    You want to lose weight.
•    You don’t want to cook two different meals: one for dieters and one for non-dieters.
•    You want to role model a healthy attitude toward food and body image for your kids.
•    You want your kids to enjoy their food.

If this is you, congratulations! You already know that your kids are watching you…and will eventually copy your attitudes toward food and dieting. That's why you'll want to do everything you can to role model healthy and happy weight loss. The solution to these concerns is to put the whole family on “good nutrition.” When parents focus on  “lets all eat a healthy diet,” the whole family can develop positive habits for a healthier future.

Here are some ideas:

•    The adult dieter should start by cutting back or eliminating extras, such as: toppings (mayo, butter, sour cream, cheese sauces), alcoholic drinks, sodas, sports drinks, snack foods such as chips or candy, and other extras that add calories without much nutrition.

•    Next, the dieter should find a fun—or at least pleasant—way to exercise every day. You might enjoy exercising on your own, but you could also include the kids by playing together—tag, walks, bike rides, snow ball fights, swimming, catch, jump rope…whatever you enjoy together.

•    Serve the whole family fruits without added sweeteners at least three times a day. The whole fruit (just like it comes off the tree or out of the field) is the lowest in calories. Frozen or fresh whole fruit without added sugar work well for dessert, snacks, or hunger pangs.

•    Serve a plate of raw veggies before dinner every night. Kids love dipping veggies in ranch dressing (or another healthy choice) and everyone is more likely to eat enough vegetables. It also helps adult dieters with appetite control. Salads work well, too.

•    Fix one or two veggies at every meal with little or no added fat. Let everyone add toppings, such as sour cream, butter or cheese, at the table. Dieting parents can use less or use nonfat varieties to reduce calories, but allow the children to serve themselves. Leftovers make great lunches the next day, especially for adults.

•    Eat out less often. Eating restaurant food even once or twice a week can make losing weight much harder. Make a list of simple lunches to pack and quick meals that can be on the table in a few minutes. Then keep the kitchen well stocked.

•    Use extra lean beef, chicken without skin, or fish for your meat. Remember that there are many lighter recipes that combine this meat with veggies like beef stew and stir-fries.  

•    Don’t give up family favorites— just double the veggies and tweak the recipe: reduce the sugar, use a lower fat cheese, half the butter, or replace refined grains with whole grains.

If you follow these suggestions, you won't have to make separate meals for yourself--you can simply avoid the extras and topping, and have slightly smaller servings. Meanwhile, your kids will be learning an important lesson--that taking good care of yourself doesn't have to involve sacrifice!

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