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We’re coming into that dangerous season of overeating, oversnacking and going overboard when it comes to what we put in our mouths.  As parents, not only should we oversee what our children are eating…we should also try to be good role models.  I actually LOVE junk food…and work really hard to keep most of it out of the house because I know that if it is easily available, it will be eaten by me.   There are a few suggestions I have that work for me…I hope they work for you also.

• Plan your weekly menus ahead of time…when we get busy as most of us are, failing to plan in this area is almost guaranteed to equal planning to fail.  Fast-food, take-out or frozen TV dinners may have their place on occasion…but if you put aside 30 minutes a week to plan some basic well-balanced meals, your family will be eating more healthfully most of the time.  This also allows you to maximize on weekly specials at your local stores.  And, it gives you more time for other things…like time to read a book or take a bubble bath.
• Choose one morning or one afternoon or one evening a week to turn on your oven and use it to prepare casseroles, a roast chicken, baked potatoes, healthy cookies/cakes/muffins.  If you are able to put aside several hours on one day for this task, the rest of the week will be a breeze.  Refrigerate or freeze what you have prepared and you will have healthy, ready-made meals for most of the week.
• Include your family in the planning and preparing…picky or fussy eaters often eat what they help prepare.  Children LOVE helping in the kitchen…it builds their confidence and self-esteem.
• Think about portions…I truly believe that the large, super-sized meals that many of us eat, at home and in restaurants, are one of the largest contributing factors of childhood obesity.  Just because the cereal bowl can hold 2 or 3 cups of cereal doesn’t mean we should fill it to the top…if you read the portion size on the box of cereal, you’ll see it says 1/2 to 1 cup, depending on the type of cereal.  Dinner plates are really large…maybe you can use smaller plates when serving.
• Remember to keep hydrated…I know that when I get busy, I forget to drink enough water…and then I think I am hungry and eat a couple of cookies, at 100 calories each, when what my body really wants is a glass of water.  With NO calories!  Also, try to nix the soda…full of empty calories and not much else except a college education for your dentist’s children.
• Plan to have healthy snacks ready for hungry children and yourself between meals like carrot sticks and humus or apple slices and almond butter.  Again, if we don’t plan ahead, we will probably grab the first thing we see…and that might be cookies or chips.
• If it works with your schedule, try eating 6 smaller meals, instead of the traditional 3.  When we are REALLY hungry, we tend to eat more than we should because we eat quickly and our internal hunger regulator doesn’t have time to kick in to tell us we are full.  And, on the subject of full, try to stop eating BEFORE you feel full…if you feel full, you’ve had too much.  This always happens to me when I go to an all-you-can-eat buffet…and I am never a happy camper afterwards.
• Make sure you do allow yourself and your family some special food treats that are part of your holiday traditions or customs…denying oneself EVERYTHING we love is a sure way to feel deprived…and that often leads to overeating, oversnacking and going overboard.  I actually have a small ice-cream (made with fat-free frozen yogurt, a handful of homemade granola and a few almonds) every night after dinner.  I look forward to it and enjoy it immensely…it is my reward to myself for a good day’s work…and, so far, I haven’t had to hide the scale.