April 22, 2025
If you’ve struggled to eat healthily and stay active as an adult, the idea of getting your entire family onboard might sound like an impossible task. But with the right mindset and a little creativity, it doesn’t have to feel like a chore. In fact, it can even be fun!
Before you completely change your household’s habits, it’s important to have a solid understanding of what a healthy lifestyle looks like. One useful guide is the “5-2-1-0” rule, which encourages families to:
• Eat five servings of fruits and vegetables a day.
• Limit your children’s non-school-related screen time to two hours a day.
• Be physically active at least one hour each day.
• Aim for zero sugary drinks by substituting them with water, low-fat milk, or home-made spritzers (a shot of fruit juice in a glass of seltzer with ice).
You don’t have to dive into everything at once. Have everyone pick one or two new habits they want to work on. Then, track your progress together for a few weeks and celebrate successes with a fun activity, such as a family movie night, a board game session, or an outing. If someone falls short of their goals, use it as a learning moment and brainstorm a new approach.
The key to getting kids (and adults) to eat better is making it convenient.
Stock your kitchen with whole grain snacks and ready-to-eat fruits and vegetables. Treat your children’s snacks as mini-meals by including a protein source such as yogurt, nuts, or cheese along with fruits and vegetables.
Want to make mealtime more fun for your kids? Get them involved! Have them
help with everything from meal planning to cleanup. For example, you can
have them make shopping lists that sort fruits and vegetables by color and
see who comes closest to making
an entire rainbow. You also can show them
kid-friendly recipes
like taco bowls, spring rolls, and fruit kebabs.
You can also plan themed dinners based on international cuisines or around types of food, like soups, salads and finger foods. If your child turns up their nose at something new, don’t worry — research shows it can take up to 20 tries before a kid warms up to a new food.
A simple way to keep your kids moving is to build an hour of being active into their daily routine. That might be a game of tag in the backyard, a walk to school, or shooting hoops at the park. Check out local events or after-school programs, and support them in trying something new.
Even short bursts of movement can add up. Try impromptu scavenger hunts in your neighborhood or take walks to see what neighbors are doing to their homes and yards.
Indoors, have some fun by dancing around the living room or playing hide and seek. Even chores can become a form of exercise by turning cleaning into a race or seeing who can fold laundry the fastest.
You also can have exercise contests during what would normally be down time. Try commercial-break fitness challenges such as push-ups, jumping jacks, or stretching. Even calf raises while brushing your teeth count as movement.
To promote family bonding, schedule active outings. Take a hike, go for a bike ride, or spend some time at the playground. Family walks or charity 5Ks can also give you a shared goal to work toward.
Getting your family on the path to healthier living doesn’t have to feel like an uphill climb. With small steps, shared goals, and a little creativity, it can become something everyone looks forward to!
