Improving your diet can be a rewarding journey on its own. Doing it for the whole family? That’s on a whole other plane of rewarding. It’s also a prime opportunity to bond over mindful habits.
That’s not to say there aren’t challenges. You’ll have to pick foods that pass muster with the whole crew, prepare them in a way everyone likes, and figure out the correct portions.
Embracing those challenges is well worth it, however. After all, households with nutritious diets can be physically and mentally better — and your family can follow suit.[1] How? With our proven tips on how to eat better as a family.
Tips to eat better as a family
Eating better as a family is achievable. Its benefits are numerous, too — especially if you follow MyPlate food group recommendations. Here are simple tips to make the transition easier, with realistic, family-friendly steps for improving your household’s diet.
1. Focus on wellness
The primary goal of eating better as a family does not need to be weight loss. Instead, prioritize feeding your family satisfying meals that provide more nutrients. Regularly eating such meals fuels the body helping your family feel better.[2]
You should also focus on building better habits with your loved ones that support eating a balanced diet by being mindful of portion sizes and limiting ultra-processed foods.[3]
2. Meal prep
Meal prepping can make a big difference if you want to start eating better as a family. It gives you sufficient time and space to plan, shop, and prep ahead for your family’s weekly meals (breakfast, lunch, and dinner). By planning meals in advance, you can make more intentional food choices and reduce reliance on cooking with fridge scraps or resorting to fast food, which may not be the healthiest choice.
3. Eat together
Eating together as a family can help develop better dining habits, such as a more mindful eating pace and better portion control. It also limits distractions that may cause family members to overeat, such as watching TV or being on your phone or computer during meals.
One study revealed that family meals at home help children consume better foods, while eating out often means consuming more fat and calories.[4] More than 35 years of research and thousands of studies from around the world suggest that family meals (no matter how you define ‘family’) can be associated with a boost both physical and mental health according the Food Marketing Institute Foundation. In addition to the well-documented physical and health benefits, evidence indicates that family meals improve family connectedness, communication, expressiveness, and problem-solving.[5]
4. Let your kids help with the meal planning
Cultivating better family eating habits doesn’t have to be a one-person job. Involving children by letting them suggest recipes or help plan and prep meals, when age appropriate, can pay off big time in the form of enthusiasm.
You can also take them grocery shopping and let them pick new fruits or vegetables to try each week. This turns better eating into a team effort and teaches your kids about nutrition, equipping them for adulthood.
5. Look for whole grains
Whole grains are more nutritious than refined grains, providing more fiber, vitamins, minerals, and other nutrients.[6] So, if you want to eat better as a family, replace the refined grains in your recipes with whole grains.
For example, you can use whole wheat flour, pasta, and bread instead of their white flour counterparts. Also, consider using brown rice and whole-grain oats over white rice and instant oats.
6. Snack smarter
Replace high-sugar, high-sodium, empty-calorie snacks with nutritious alternatives. Switching to high-nutrient snacks can help reduce your family’s consumption of unhealthy, processed foods.
Also, nutrient-packed snacks, like baby carrots, trail mix, dark chocolate with almonds, and kale chips, can satisfy cravings and provide nutrients that improve energy levels and overall well-being.
7. Choose frozen, fresh, or canned fruits and vegetables
Fresh fruits and vegetables are an excellent source of health-boosting vitamins and minerals.[7] However, these foods can be pricey when out of season. But don’t let that stop you from keeping fruits and vegetables on the menu.
Frozen or canned fruits and vegetables can be a lower-cost and equally nutritious alternative that’s available year-round.[8] For the best nutritional value, choose frozen fruits and vegetables without added sugars and syrups and canned goods labeled “low-sodium,” “no added sugars.”
8. Pack lunches
Packing lunches may sound like extra work, but it can help you eat better as a family. How? Providing each family member with a nourishing and tasty packed lunch removes the temptation to eat something unhealthy. It also ensures everyone gets a balanced meal and encourages better eating habits over time.
9. Try new ways to cook vegetables
If you or a family member isn’t a vegetable fan, the way you’re cooking them may be the issue — not the vegetable. With the right seasoning and preparation, even veggies like broccoli can become delicious. So, give those scary veggies another chance by trying new recipes that turn them into tasty family favorites.
10. Replace soda with sparkling water or tea
Sodas tend to have a high sugar content that increases the risk of obesity, blood sugar spikes, and diabetes.[9] For this reason, you might consider cutting back on soda and instead of chugging sugary drinks, introduce your family to substitutes like unsweetened tea or sparkling water.
11. Make it a game
Getting kids interested in eating better as a family can be challenging. However, you can win your kids over by turning the change into a fun and engaging game they’ll want to play. For example, you could have cooking competitions where your kids come up with snack or meal recipes.
Another idea is to have them list the fruits or veggies they eat each day and earn prizes for the number they’ve tried.[10]
12. Grow your own garden
Growing your own fruits and vegetables can save you money and provide easy access to fresh produce. If you’re new to gardening, start by growing herbs indoors or outdoors.
Once you get the hang of it, try growing produce that may require more care like tomatoes, carrots, and potatoes. Getting your kids involved is also a great idea because they’ll likely be eager to eat the veggies they grew.
H3: 13. Eat the rainbow
Colorful fruits and vegetables contain phytonutrients that may offer various health benefits, including supporting heart health.11] Support your efforts to eat better as a family by adding different colored plant-based foods to your plates each day.
14. Plan special family dinner nights
A monotonous meal plan can dampen enthusiasm about home-cooked meals. Spice things up by having special family dinner nights every now and then. For example, Taco Tuesdays or similarly themed meals can add enough variety to keep everyone excited and committed to eating better together.
15. Make one meal for everyone
Meal planning and prepping is hard enough without making separate meals for picky eaters. Instead, focus on making one meal everyone can enjoy by involving the family in grocery shopping and recipe selections.
If picky eaters still resist, serve meals family-style — a dining method where shared dishes are placed on the table for all to share — so everyone can customize their plates. Also, include one favorite item for each household member in every meal to ensure everyone has something they’ll like.
16. Incorporate more plant-based proteins
Animal products aren’t the only source of protein. Plant-based proteins are excellent alternatives that offer various essential nutrients. Soybeans, edamame and tofu, for example, are rich in protein alongside fiber, antioxidants, vitamins, and minerals.[12] Other plant protein sources include beans, lentils, chickpeas, chia and hemp seeds, quinoa and nuts. Additionally, some plant-based proteins contain lower levels of saturated fat compared to certain animal-based sources.[13]
17. Balance is Key When Making Dietary Changes
Eating better as a family doesn’t mean you have to immediately get rid of everyone’s guilty pleasures. Your family may resist such a drastic change, which can trip up your goal of eating better together.
Instead of going cold turkey, allow your family occasional indulgences in sensible serving sizes like mini sized ice cream sandwiches. Enjoying a variety of foods, including occasional treats, can be part of a balanced approach to eating.
18. Keep things simple
Overcomplicating the journey toward eating better as a family will only make it harder for everyone. So, keep things simple with easy recipes that won’t become a burden.
Also, don’t try to change too many eating habits at once. Instead, ease your family into eating better with small, easy-to-follow changes everyone can get on board with. For example, include some fruit or vegetable in every meal and gradually ramp it up from there.
Understanding family nutrition
With our tips for eating better as a family, you can make small changes that may help support your household’s nutrition.
Better nutrition can help maintain energy levels, strengthen the immune system, and support bone and muscle health. For children, it aids in growth and development, while for adults, it can help reduce the risk for chronic diseases like heart disease, diabetes, and obesity.[14][15]
It’s not just physical benefits. Proper nutrition can also provide mental benefits, such as improved focus, better memory, and enhanced emotional regulation in children.[14] For adults, a nutritious diet can help boost mental clarity and reduce stress and anxiety.[15]
Lastly, dining together as a family teaches children better eating habits that can serve them well in the future. Research also shows that regular family meals can lower the risk of eating disorders and substance abuse in kids.[16]
Eating better as a family starts with small steps
You can start eating better as a family today by making a few small changes. Start with eating more nutritious foods and spending time prepping and dining together.
If you encounter setbacks, such as your household resisting the change, don’t give up. Instead, listen to your family’s preferences, understand them, and find ways to work together toward better eating habits.
Are you worried about the cost of eating better? You can make scrumptious meals with budget-friendly superfoods[8] like tomatoes, potatoes, canned tuna, spinach, edamame, beans, and green cabbage. Save even more money by joining Sincerely HealthTM today. Earn points for eating healthy and score grocery deals and discounts.
Frequently asked questions
How can I involve my children in meal planning?
Get your kids involved in meal planning by letting them help with recipes, grocery lists, and shopping. You can also have them choose the fruits and vegetables for the week and join you during meal prepping. The more involved your kids are in planning and prepping meals, the less likely they are to reject them.
How can I encourage my family to eat more vegetables?
Get your family to eat more vegetables by making them as tasty as possible. For example, roasting broccoli or Brussels sprouts with olive oil and a light sprinkle of salt tastes better than boiling them. Alternatively, thinly slice or puree veggies to sneak them into dishes. Raw veggies can even be served with ranch dip made with yogurt or hummus. Chances are, your family will gobble them up without noticing.
Sources
[1] U.S. Centers for Disease Control and Prevention (CDC). Benefits of Healthy Eating for Children. Last reviewed February 15, 2024. https://www.cdc.gov/nutrition/php/resources/healthy-eating-benefits-for-children.html
[2] U.S. Centers for Disease Control and Prevention (CDC). Benefits of Healthy Eating for Adults. Last reviewed February 14, 2024. https://www.cdc.gov/nutrition/php/resources/healthy-eating-benefits-for-adults.html
[3] NCD Alliance. Unhealthy Diets and Malnutrition. Last reviewed November 2021. https://ncdalliance.org/why-ncds/risk-factors-prevention/unhealthy-diets-and-malnutrition
[4] National Library of Medicine. Diet and Health Benefits Associated with In-Home Eating and Sharing Meals at Home: A Systematic Review. Last reviewed February 7, 2021. https://pmc.ncbi.nlm.nih.gov/articles/PMC7915304/
[5] The Food Industry Association. Newly Released Analysis Shows That Family Meals Are Alive and Well. Last reviewed September 16, 2024. https://www.fmi.org/newsroom/news-archive/view/2024/09/16/newly-released-analysis-shows-that-family-meals-are-alive-and-well
[6] The Nutrition Source. Whole Grains. https://nutritionsource.hsph.harvard.edu/what-should-you-eat/whole-grains/
[7] The Nutrition Source. Vegetables and Fruits. Last reviewed December 18, 2024. https://nutritionsource.hsph.harvard.edu/what-should-you-eat/vegetables-and-fruits/
[8] Michigan State University. Canned Fruits and Vegetables – A Healthy Choice. Last reviewed May 12, 2014. https://www.canr.msu.edu/news/canned_fruits_and_vegetables_a_healthy_choice
[9] UCLA Health. Drinking Soda Linked to Many Adverse Health Conditions. Last reviewed April 15, 2022. https://www.uclahealth.org/news/article/drinking-soda-linked-to-many-adverse-health-conditions
[10] Ellyn Satter Institute. Raise a healthy child who is a joy to feed. https://www.ellynsatterinstitute.org/how-to-feed/the-division-of-responsibility-in-feeding.
[11] Harvard Health Publishing. Phytonutrients: Paint Your Plate with the Colors of the Rainbow. Last reviewed April 25, 2019. https://www.health.harvard.edu/blog/phytonutrients-paint-your-plate-with-the-colors-of-the-rainbow-2019042516501
[12] Kansas Farm Food Connection. Animal Protein vs. Plant Protein. https://kansasfarmfoodconnection.org/spotlights/animal-protein-vs-plant-protein
[13] Harvard TH Chan School of Public Health. Higher Ratio of Plant Protein to Animal Protein May Improve Heart Health. Last reviewed December 2, 2024. https://hsph.harvard.edu/news/higher-ratio-of-plant-protein-to-animal-protein-may-improve-heart-health/
[14] U.S. Centers for Disease Control and Prevention (CDC). Benefits of Healthy Eating for Children. Last reviewed February 15, 2024. https://www.cdc.gov/nutrition/php/resources/healthy-eating-benefits-for-children.html
[15] U.S. Centers for Disease Control and Prevention (CDC). Benefits of Healthy Eating for Adults. Last reviewed February 14, 2024. https://www.cdc.gov/nutrition/php/resources/healthy-eating-benefits-for-adults.html
[16] National Library of Medicine. Systematic Review of the Effects of Family Meal Frequency on Psychosocial Outcomes in Youth. Last reviewed December 26, 2024. https://pmc.ncbi.nlm.nih.gov/articles/PMC4325878/
