Mom laughing with toddler daughter making strawberry smoothies in kitchen

Healthy eating, made easy

With winter on the wane, it’s time to spring clean your health!

And Nutrition Month offers the perfect excuse to get the whole family started—after all, studies show that when all family members are involved, the more likely you are to achieve those healthy goals.

Small, achievable steps

Getting started is as easy as making small steps toward your larger change. So if, for example, you’re trying to get more fruits and vegetables into your family’s diet, make small, concrete changes such as:

  • Include salad with dinner every night, or
  • Buy one new vegetable or fruit when you grocery shop each week, or
  • Eat fruit for dessert at least four times a week.

Get everyone’s buy-in on the family goal. Then write it down. Use language that allows some wiggle room; that way, if you are dining out and fruit is not a dessert option, your change will not be derailed.

Now here are some change ideas your family can choose from. Or select your own!

  • Swap the pop.Beverages such as soda, iced tea and fruit drinks are loaded with excess sugar, but have little nutritional benefit. If sugar-sweetened beverages are a regular feature of your family’s meals, try drinking water instead at one meal a day. Or, limit pop as a special occasion treat.
  • Eat together.Children who dine with their parents tend to eat more fruits and vegetables and consumer fewer fried foods and soft drinks. Plus they have a lower risk of becoming overweight or obese. And you don’t have to sit down every night to reap these benefits. Aim to gather as a family at least four nights a week.
  • Eat more whole grains.If your starch rotation is pasta-rice-pasta-rice, mix it up with whole grains a few times a week. Choose brown rice over white rice, and opt for whole wheat pasta. Add in some quinoa, pot barley or buckwheat too. Whole grains provide satiating fibre plus health-promoting antioxidants.
  • Set snack rules.Snacking in front of the TV or computer can lead to overeating. Make a habit of serving snacks at the dining table. And give everyone a portion in a small bowl or plate, rather than passing around a full box or bag.
  • Cook together. If your children are old enough, get them involved in preparing a meal at least once a week. Bonus: Sharing kitchen duties provides time to talk about food likes and dislikes – great for picky eaters who may appreciate more control.

Change is achievable. With realistic goals, your family can make small changes that lead to big health rewards. And once you’ve mastered one change…try one more.



3 Responses

  1. I am a single senior (78yrs old) please send me good food choices for me.. I don’t drink smoothies, or any spicy foods. or baked goodies…….thanks Pamela.. I walk daily

    1. Sharon Hollingsworth

      Hi Pamela and thank you for your note! It sounds as if you are doing lots right in terms of your diet and getting regular physical activity. Good for you. You will find plenty of great information on healthy eating and some wonderful recipes in the healthy living section of the Heart and Stroke Foundation’s website at

      Thanks again for getting in touch – hope you are having a lovely day and that the sun is shining where you are. Sincerely, Sharon at the Heart and Stroke Foundation

  2. Thanks for letting us comment here. First of all, I’d like to outline that healthy food is a key to your success. Secondly, avoiding fat food will help you feel better in a short while!

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