A Healthy Family is a Wealthy Family

We lead busy lives so it's easy to understand why we feel a little guilty sometimes about not eating better, sleeping more soundly or getting more exercise.

And, while we might think of New Year's Eve as the time to set new goals or resolutions, another time to make a fresh start is when your children start the new school year. Here's how to help your family focus on what's truly important—your bond with each other and your collective health.

Eat dinner as a family—without devices. Around 40% of adults battle obesity and another 39% of Americans are overweight. However, it's not just a problem that adults face. Between 2017 and 2018, an estimated 19% of children were also affected by obesity. However, studies have found that device-less dinners gave families time to bond, increased communication and made them 37% less likely to develop obesity. When families eat together at least three times per week, kids tend to eat more fruits and vegetables—and less fried foods and sugary drinks.

Snack better. Buying and serving more fruits and vegetables is a great start, but let your children help pick the menu or select produce at the store. Also, be sure that the portion sizes are correct. While it might be easy to choose that for ourselves, a tablespoon per year old for young children is a good place to start. Some great choices are raisins, yogurt, fruit, reduced-fat cheese, baby carrots and peanut butter. Mom and dad can set a good example by putting down the junk food, too.

Get enough sleep. A 2019 study found that 30% of American children do not get enough sleep. And unfortunately, adults aren't the best example when it comes to shut-eye. The National Sleep Foundation reports that over 70% of adults don't get the recommended seven hours of sleep per night. For us, sleep deprivation might present as brain fog and forgetfulness, but it can also contribute to obesity, insulin resistance, heart disease and high blood pressure risks. For kids, a lack of sleep can decrease their learning ability, increase tantrums and make them more accident-prone. Children need between eight and 17 hours of sleep per day, depending upon their age, so make sure sleep is a priority.

Play together. Exercise is no fun if it's something you dread doing. Instead, make it a family affair through play. Set specific goals for movement at least five days per week so it's easier to stick to your plan. If something arises, don't cancel—reschedule. Activities you can do together include walking, jumping rope, hula-hooping, playing putt-putt, riding your bikes or playing basketball. Stuck inside? Try yoga or roll up soft socks into balls and have a "snowball" fight.

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