These days, health is at the front of everyone’s minds, whether we’re donning masks or washing our hands for the hundredth time of the day. However, supporting our immune systems is key and one important way to do that is to take inventory of what we eat.
Poor nutrition leads to more frequent illness, says Amy Reed, registered dietician at Cincinnati Children’s Hospital Medical Center. However, nutrients like zinc in chicken and fish, probiotics in yogurt, and vitamin E in nuts, greens and whole grains offer great immune system boosts, not to mention vitamin C found in some of our favorite fruits. Plus, eating a diet with plenty of fiber (fruits and vegetables), magnesium (greens, beans and nuts), and vitamin D (fatty fish) can help regulate our moods and better manage day-to-day stressors.
Fortunately, eating healthy doesn’t have to be difficult. Even if you find yourself relying on fast-food too often, it’s possible to get your family back on track to eating more nutritious meals.
Bulk Up on Produce
If your family has fallen into unhealthy eating habits, it can be helpful to examine why. Perhaps you’re stressed or regularly skipping meals. Making sure your family is eating three meals per day with a colorful array of fruits and vegetables will help curb cravings for sugary, salty or high-fat foods. Even if you still find yourself with an occasional sweet tooth, substituting something a little more nutritious, like a piece of fruit or even a bit of dark chocolate, can help.
Get Your Chef On!
Save your family a trip through the drive-through and better control what goes in their bodies by planning ahead for meals. Cut and clean vegetables as soon as you get them home so they can easily be added to recipes. Prepare a large batch of grains that can be served with meals throughout the week. If a recipe can easily be doubled, freeze part of the meal so you can grab it on a night when time is tight. Aim for each meal to have a protein (meat, beans or tofu), a vegetable, a fruit, and a whole grain or starch, Reed says, to up the nutrition factor.
Forget Health Trends
In case you needed to hear this: You don’t have to go on a fad diet to be healthy. You don’t even have to like kale! Many of us make healthy eating too difficult, which means giving up before we start. “If families focus on utilizing the pattern of most meals and snacks, including a protein, fruit/vegetable, whole grains, and dairy or dairy alternative, there is little room for foods that may not be as nutrient-rich,” Reed says. Making simple substitutions, such as whole grain bread for white, can be a good starting point, she recommends.
You also don’t have to get hung up on only eating fresh produce. Frozen is just as nutritious because it’s packaged at the peak of freshness and can be much more convenient to use. Canned can also be OK to use in a pinch. To cut down on sugar or salt intake, choose fruits that are canned in water or their own fruit juice, and rinse canned vegetables before cooking to eliminate some salt.
Involve the Kids
For some parents, the idea of getting their kids to eat healthy can be quite intimidating and parents may resort to extreme measures, like hiding vegetables in meals, to make sure kids get their daily portion. “It is not recommended to sneak vegetables into food as this can create distrust between a parent and child and reduce their desire to try new foods,” Reed says.
Instead, allowing kids to help prepare meals and giving them autonomy over how much they eat by serving meals family-style can help reluctant children become more comfortable with healthier options. You can even let smaller children safely play with their food to help them become accustomed to the taste and texture.
Put Healthy Snacks Within Reach
There’s no denying it: Cooking with whole foods can be time-consuming — even when it comes to snacks. Taking time to prep your grocery haul as soon as you get home can help your family make healthy choices when hunger strikes, Reed says. Package cut veggies, sliced cheese, and bite-sized fruits — like berries, grapes and apples slices — in small containers for little hands to grab, and keep a stash of single-serve yogurt, nuts, peanut butter and hummus handy for healthy protein options.
Wholesome food is the foundation for a healthy immune system. Fortunately, with a focus on eating well, the other spokes in the wellness triad — exercise and sleep — will come easier, leading to better health overall. By getting ahead of your family’s health now, perhaps there will be fewer sick days in your future.