It is no secret that many parents and children are overweight. These 10 simple 'secrets' you can use your life for the family, so we can all fit and healthy.

 1) Eating whole grain foods

 Processed and refined grains like white bread, white rice, cereals, pasta and other foods containing white flour with a high glycemic index, low in fiber and vitamins and MineralstoffenLebensmRESOURCES less CORREL all. To change elalimentos all cereals, bread, wholemeal pasta, rice and cereals are an easy and healthy for your family the food more nutritious.


 2) Limit Soda and fruit drinks

 Soda and fruit drinks a lot of calories and little nutritional value. At about 150 calories per 12 oz, her children get an additional pounds opelke 3 weeks, if only you can drink of sodium per day.
 Restriction or Soppressione the frisdrdi care, Fruchtgedrinks, fruit juices, a good way to get rid of many extra calories and for their children to eat more food.


 3) Eat more fruit and vegetables

 Most children do not eat enough fruit and vegetables, and that usually means that they eat less nutritious food. With a high number of fiber and vitamins and minerals, vegetables and fruits are an important part of a healthy diet. And there is plenty of water, eat fruit vegetables can dazu contribute, FLA Anguilla and satisfaction, so that no excess capacity.


 4) Eat more foods with calcium --

 A frequent problem for people when it comes to weight loss to stop drinking milk, eating cheese and yogurt. Calcium is important for building healthy bones and help you lose weight. You should dhier their children to drink low-fat milk, eat yogurt and many cheeses to help arts to lose weight and Aufrechterhaltung a healthy weight.


 5) Be more active

 Everyone knows that part of the reason for the current epidemic of obesity is that people are much less active than before. As the children involved in organized activities, which can be individual or team sport, and has the time in front of the TV, computer and video games burn calories and improve fitness levels.

 Families are a way for anchebuon more physically active. Even simple things like  Foot in a parking lot, with stairs, looking for short family walks or bike, you can make a big difference.


 6) to know when calories

 Although not necessarily have to do daily calories, a journal of what you eat for your family for a few days you can see where extra calories out. Their children are overweight because of the calories we bedtime snack or drink two glasses of Kool Aid intensity or drink? Or  perhaps because the portion sizes are too big?

 If you know that your children are the calories, you know that one fifth of the way change can be reduced, especially in food, the many empty calories.


 7) C Kennismakenarbohidratos

 Carbohydrates a bad condition, especially with the supporters of the high-protein diet, like Atkins and South Beach diet. It is not right unll carbohydrates. Although it is a good idea to give food,the refined, like white bread, foods with white flour and foods and beverages sweetened with sugar or other carbohydrates as part of a balanced diet.

 Instead of all carbohydrates, as well as learn to select foods with "good" carbohydrates like fruit, vegetables, legumes, grains and whole foods.


 8) I'm fat

  Since carbohydrates as "good" and "bad" fats. Instead of trying, the mistakes of the low-fat diet, and the mere Austausch of other foods that are often so high in calories, eating foods containing "good" fat in them. These include foods with unsaturated Veten easy. On the other hand, the avoidance of saturated fats and trans fats.


 9) Choose if healthy food Eating

 Even if your family eats healthy Thuis, if you eat more super-sized fast food meals per week are probably still at risk of overweight. If you eat viel, check the nutrition facts of the restaurant menu and watch your portion sizes. Quick fat and calories in addition to eteneen through!


 10) Stay motivated!

 Most people know what they should do to healthy, but healthy eating and exercise esno easy. Education on the characteristics of a sound diet, ottenendogt whole family, setting goals, and may your family stay healthy and fit. Use a personal trainer or consultant dargames a nutritionist give you audio tracks.