Time for a nutrition makeover

By Courtney Kozek, PA-C Maple Health DPC

Life is hectic. Most families are juggling work and after-school activities, so grab-and-go foods and takeout become daily routine. We get it, but there is a better way. Do you wish your family would cut out the junk and eat more veggies? You got this. Here are some steps for a successful mealtime makeover.

Clean Out
Give your refrigerator and pantry a thorough “cleanse.” Remove drinks and foods that should be treats and not everyday eats. Now there’s more room for stocking healthy choices.

Meal Plan
Choose one day a week to sit down and plan meals to avoid last-minute drive-through trips. Let the kids choose one meal per week and involve them in preparing packed lunches and dinners.

Eat Together
Turn off the TV and devices that distract everyone from mealtime and enjoying each other’s company. According to The Family Dinner Project, only about 30 percent of families manage to eat meals together regularly. Mealtimes promote better nutrition—and improved literacy. Based on studies, including one by the Home-School Study of Language and Literacy Development, dinner conversation is a great vocabulary booster for children.

Build a Better Plate
The USDA recommends including a variety of foods: fruits, veggies, grains, protein and dairy. Focus on red, orange and dark-green vegetables. Choose whole fruits. Go for 100 percent whole-grain cereals, bread, crackers, rice and pasta. Move to low-fat or fat-free dairy. Vary your protein routine to incorporate fish, beans, poultry and lean meat.

Start the New Year off with a commitment to better health. Courtney Kozek, PA-C is accepting new patients at Maple Health DPC, a full-service, membership-based primary care practice that offers flexible access and a relationship with a practitioner you know and trust. Visit MapleHealthDPC.comor call 440-655-8017.