Gisele Bündchen and Tom Brady’s diet consists of 80% vegetables and whole grains, 20% lean meats, and no processed sugar. Their children are used to their strict diet, which doesn’t seem out of the norm, and when they tried a piece of Halloween candy this past Halloween, they didn’t like it. They are a great example of how healthy eating habits start at home because children mimic their parents, so the earlier you adapt a healthy behavior, the less it will seem like a punishment.
According to the American Diabetes Association, people of Hispanic and Latino origin are at high risk for developing type 2 diabetes and heart disease, which come hand in hand. Many times, as parents we forget how much children look up to us and how much they want to be like us, act like us, and even eat like us.
Healthy habits start at home and you can start by eliminating things and encouraging healthy behavior that can help prevent the onset of diabetes:
Exercise: Everyone in the family should exercise at least 30 minutes everyday. You can encourage your children by buying a family membership to a gym or doing workouts at home as a family. A walk around the neighborhood after dinner might also be a good start.
Eliminating sugary drinks: Many of us are used to drinking soda or fruit juices with our meals, but these can contain a lot of sugar. Limit these drinks to once a week and encourage your children to drink plenty of water or fruit infused water instead of soda or fruit juices.
Snacking: Everyone enjoys to snack before a meal or after a workout. It’s important to remind your children about the nutritional value of a snack. A bag of Doritos or Cheetos may include your daily intake of salt, which is not good. Instead, buy them their favorite fruits or other healthy snacks, and put them in a place where they are easily accessible, like the kitchen table or counter.
Breakfast, lunch, and dinner: One of the things that parents can control is what their children have for breakfast and dinner. Make sure you cook with healthy fats, and add at least one vegetable with each meal. The less salt you use on home cooked meals, the best. Also, encourage your family to eat together as a family, which is a healthy way to control what they eat and share some time together, as well as share the highlights of the day.
TV and Internet: Most children are glued to their cell phones, video games, and reality shows. It’s important to limit their usage at an early age, especially when you’re having dinner as a family. Instead, plan activities and give them chores to do, which can also keep them active and teach them about having responsibilities.
Use social media: There are many websites, blogs, and healthy celebrities that you and your children can follow. Many of them share healthy tips, recipes, and exercise tips that you and your children can follow. Since children spend so much time online, these sources can encourage your whole family to stay on a healthy path.
It doesn’t take a lot of time and effort to lead a healthier life. It’s important to teach your children early about healthy habits, that way it won’t seem as a punishment. Healthy habits can help change the way they feel and create a big impact on their health, not to mention prevent chronic diseases like diabetes and heart disease.