Family Health and Fitness

Families who Eat and Work Out Together Stay Closer

by Deborah Novak, MS, RD

Back to school means back to routines: carpools, homework and after-school lessons. As you begin to organize your family's fall schedule consider incorporating a few regular activities to keep everyone healthy, high energy and high spirits.

Family dinners: Research shows that when a family routinely sits down to dinner together, kids eat healthier and perform better in school. Choose a standard time each week to work out the weekly dinner menu. Let each family member design one meal that includes a protein source, grain, vegetable and even a healthful dessert like baked apples, rice pudding or yogurt pie.

Lunches: You probably do not have the opportunity to have lunch together, but you can definitely make lunches together. Set aside a few minutes in the evening for each family member to make a balanced lunch for the next day. If lunch isn't needed, then just pack snacks. Keeping a few tasty snacks at hand will increase healthful nutrient intake and decrease calorie intake. Some energy sustaining snacks include: one ounce trail mix, eight ounce container of low-fat yogurt, cottage cheese with cut fruit, or one stick low-fat string cheese with whole wheat crackers.

Unplug: It is no surprise that the more time individuals spend in front of the television or computer, the more they weigh, regardless of age. It is recommended that all family members limit non-work related screen time to two hours or less per day. To fill downtime, invest in a few favorite family board games, set up a difficult puzzle that anyone can work on at anytime or institute a nightly sudoku competition.

After school activities: Are the kids signed up for gymnastics, dance, basketball, soccer? Why aren't you? Partner with another parent for a walk around the park during soccer practice. Set up a tennis game during your child's lesson. Find a gym that schedules a separate adult basketball game during the children's session, or organize one yourself. Some exercise facilities are creating classes that families can take together. After a year of driving his son to karate practice, 40-year-old Rick Winer asked the instructor if he could join the class. Four years later, Rick and his sons attend karate practice together up to three days a week. "It is a good family activity. Unfortunately, my wife doesn't work out with us, but one night a week she attends a dance class in the same building", says Winer.

Weekend adventures: To incorporate some activity into weekends, reserve at least one weekend day per month for an active family outing. Conduct a brain storming session and write down 10-12 out-of-the-house activities the family would like to do. At the beginning of each month, pick one activity from your pile. Choose activities that will inherently incorporate activity such as, a bike along the beach, a picnic at the park or a train-ride to Santa Barbara. Save a trip to the museum as a standard back up in case of rain. Make sure each family member has comfortable walking shoes and a backpack to carry healthy snacks and drinks.