March 21, 2008
Health Matters: Eat Well, Work Well
If changing eating habits were easy, many more people would be fit and healthy. One key to making lasting improvements is to make changes in stages. Start with something simple and stick to it for a week. After your family has mastered one change, add another.
Some Ideas to Get You Started
- Substitute water for one sugary drink each day.
- Eat 1 to 2 more fruits or vegetables each day.
- Plan a healthy snack for each day of the week.
- Switch to a low-fat version of a favorite food.
- Eat breakfast.
- Plan 3 meals and 2 snacks every day.
- Plan a home-cooked meal, which usually has fewer calories, more reasonable portions, and costs less than typical meals eaten at restaurants.
Make Eating an Enjoyable Activity for the Whole Family
Family meals can be a time to monitor what children are eating and reconnect with each other. Involve children in food preparation and clean-up. Teens who eat dinner with their families six or seven times a week are about half as likely to abuse alcohol and drugs. Sit down with children when they eat. The idea is to build healthy life-long eating habits. Some healthy eating tips:
- Eat plenty of fruit and vegetables – five servings a day for children ages 2 to 6 and seven to nine servings a day for older children.
- Beware of sweetened drinks – sodas and sports drinks are high in calories, and too much juice can quickly add many calories to a child’s diet.
- Choose food sensibly when eating out.
Healthy Food Tips When Eating Out
- Ask if you don’t know what is in a dish or the serving size.
- Eat the same portion size you would at home.
- Ask for sauces, gravy and dressings on the side – or avoid them altogether.
- Order foods that are not breaded or fried.
- Order fruit for an appetizer or for desert.
- Ask for substitutions: A vegetable instead of fries or for the high-fat food to be left off the plate.
- Ask for low-calorie versions of food. Vinegar and oil or a squeeze of lemon is better than high-fat dressings or sauces.
These health and wellness tips for your work, home and life are brought to you by the insurance and healthcare specialists at HRH of Ohio. For more information about Columbus Bar member benefits available through HRH, please contact Mike Turney at 614/326.4875 or via email to firstname.lastname@example.org.