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Murray Internal Medicine
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Nine Simple Steps to help your family grow healthier:
By William Sears, M.D.
1.Shape Your Tastes
Shape Your TastesProgram your family toward healthier eating habits
Program your family toward healthier eating habitsConsider it the beginning of the gift of health for your entire family
Consider it the beginning of the gift of health for your entire familyYour body composition depends upon what you eat
Your body composition depends upon what you eat2.Feed Your Family the Right Carbohydrates
Feed Your Family the Right CarbohydratesGood carbs come from nature in the form of fruits, vegetables and whole grains
Good carbs come from nature in the form of fruits, vegetables and whole grainsBad carbs come from the factory
Bad carbs come from the factoryChildren need lots of “good carbs” to grow, think, and to play
Children need lots of “good carbs” to grow, think, and to playA “good carb” has protein and fiber in addition to the sugary/starchy part
A “good carb” has protein and fiber in addition to the sugary/starchy part3.Feed Your Family the Right Fats
Feed Your Family the Right FatsThe worst fats come from a factory – these are hydrogenated fats or trans fats
The worst fats come from a factory – these are hydrogenated fats or trans fatsThe best fats are seafood, wild salmon, nuts and nut butters, flax and other seeds, avocados, and
The best fats are seafood, wild salmon, nuts and nut butters, flax and other seeds, avocados, and coconut oil
4.Feed Your Family Grow Foods
Feed Your Family Grow FoodsGrow foods come from nature not a factory
Grow foods come from nature not a factoryTraffic light eating:
Traffic light eating:- Green light foods – anytime foods come from fresh from nature such as fruits, vegetables, seeds, and nuts. These are whole foods from plants that fill you up.
- Yellow light foods – sometimes foods are sweet treats such as desserts, ice cream, and frozen
yogurt
- Red light foods – no time foods such as soft drinks, candy bars, doughnuts and other processed foods. These have white starches or sugars with solid fat that stimulate the appetite.
5.Raise a Grazer
Raise a GrazerEat small, frequent mini-meals
Eat small, frequent mini-mealsLet children feed and serve themselves with healthy choices
Let children feed and serve themselves with healthy choicesLeave a nibble tray out for the family that includes foods such as broccoli, orange slices, carrot sticks and other green light foods
Leave a nibble tray out for the family that includes foods such as broccoli, orange slices, carrot sticks and other green light foods6.Start Your Day with a Brainy Breakfast
Start Your Day with a Brainy BreakfastSets the nutritional tone for the day
Sets the nutritional tone for the dayThe brain uses 25% of all food energy we eat
The brain uses 25% of all food energy we eatSkipping meals causes our bodies to slow down and store fat
Skipping meals causes our bodies to slow down and store fat7.Feed Your Family Lots of Fruits and Vegetables
Feed Your Family Lots of Fruits and VegetablesFruits and vegetables are natural grown foods
Fruits and vegetables are natural grown foodsConsider fruits and vegetables like nature’s pharmacy
Consider fruits and vegetables like nature’s pharmacy8.Take Your Family to the Supermarket
Take Your Family to the SupermarketTeach your family about nutrition at the supermarket
Teach your family about nutrition at the supermarketOnly shop the perimeter of the supermarket where the fresh and natural foods are found
Only shop the perimeter of the supermarket where the fresh and natural foods are found9.Add a Whole Food Based Supplement to the Family Diet
Add a Whole Food Based Supplement to the Family Diet Juice Plus+ or some other concentrated fruit/vegetable powder to help fill in nutritional gaps
Copyright 2010 Murray Internal Medicine. All rights reserved.
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