10 Family Resolutions for a Healthy Lifestyle

Why not try to have a makeover for you and your family? It's never too late to try these resolutions for a healthier family.

1. We will eat breakfast. Don’t just head out the door after the sun rises! Take time to enjoy a hearty family breakfast as it fuels up the rest of the day. Make sure that first meal includes a good amount of protein and fiber.  

2. We will avoid sugar. Sodas and other high-sugar drinks are tasty summer coolers, but that artificial rush isn’t good for you and your little ones! “Replace these with natural fruit juices and water, so your kids won’t get dehydrated when playing,” says Luz Callanta, nutritionist and professor of the College of Home Economics at the University of the Philippines-Diliman in  Quezon City. For your mid-morning or afternoon snack, reach for a fruit, instead of a bag of chips or sweets.

3. We will always choose “fresh.” It’s easy to chuck leftovers in the microwave for a quick hunger fix. But “when you use a microwave to cook, the water molecules in the food are exposed to intense heat, producing strong oxidants, which can cause damage to the body,” explains Melchor Tuquero, M.D., family physician at the Dasmariñas Village Clinic in Makati City and a diplomate of the Philippine Academy of Family Physicians. Plan your weekly meals before hitting the grocery store so your family enjoys a freshly made dish every time.

4. We will include all the food groups in our menu. Include more kinds of food during mealtimes. Instead of just the usual pork or beef, make fish a weekly staple and get a good dose
of Omega-3 fatty acids. Veggies may not be popular among the young ones, but your kids will learn to like them if you take the lead. If not, chop them finely and sneak them in your family meals, suggests Dr. Tuquero. The sooner you start them eating healthy, the safer your kids will be from illnesses like obesity and diabetes.

5. We will choose home-cooked meals over take-outs. Cooking your family meals can save you from unwanted amounts of salt and fat usually found in processed and fast food. Make home-cooked meals healthier by frying with olive oil or corn oil. Avoid overcooking your vegetables; it strips away the nutritients. For more kid-friendly meals, go easy on the spices; they can overpower natural food flavors, says Callanta.

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6. We will keep it clean. Maintaining proper hygiene and keeping your surroundings clean are key factors in your family’s health. “When washing hands, the Department of Health recommends you sing the ‘Happy Birthday’ song as you proceed,” says Dr. Tuquero. Washing your hands regularly can prevent the spread of disease-causing bacteria.

7. We will get our immunization shots. Prevention can keep your family’s health intact, and getting the right vaccinations is a good first step. “Parents are becoming more aware of the need for immunization. A lot of mothers are now asking for anti-influenza shots for children, as well as the anti-varicella vaccine,” says Dr. Tuquero. Before summer ends, make sure your family’s immunization schedule is updated; keep track of those boosters, too.

8. We will visit the doctor. The summer months are ideal for your children’s checkups with the pediatrician and the dentist. Height and weight must be measured to see if they are right on the developmental track. Keeping a healthy, cavity-free mouth should begin as soon as your child’s first tooth erupts. Mom and Dad should get checkups, too. Knowing the state of your overall health will help you make sensible diet, exercise, and lifestyle choices.

9. We will keep track of the numbers. When it comes to your family’s health, keep these numbers in mind: 30 minutes of daily exercise, eight to 12 glasses of liquids per day, and eight hours of sleep each night.

10.  We will be good role models. “How can you advise your children if you are not healthy yourself?” asks Dr. Tuquero. Walk together as a family to encourage your children to be more physically active, he says. When it comes to meals, serve—and eat—fish and vegetables.  

Try these simple yet valuable resolutions. You will not just enjoy this summer, you and your family will also achieve a hipper and healthier lifestyle not just this season but in the whole year round.

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