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What can we do about it?
Research has shown that families who make healthy lifestyle changes together can permanently improve their weight and health. But it’s not easy! It’s an unhealthy world out there, and sometimes it’s easier being unhealthy than it is being healthy. Start the journey to a healthier you with the support of your family.
First, discuss what habits you’d like to change as a family. Pick just one habit to start, make a plan to change that habit, and stick to your plan. Start with small goals that everyone agrees to practice. Keep working together and supporting one another until your goals become healthy habits.
Below are our suggestions of where to start. Each goal has a printable handout that can help you toward the goal. Count down with us to a healthier family: 5, 4, 3, 2, 1, 0 BRENNER FIT! 
| Eat 5-9 fruits and vegetables a day
Most Americans don’t eat enough fruits and vegetables, which are the healthiest things we can eat. Five to nine seem like a lot? Track how many fruits and vegetables your family is eating this week, and try to increase it by 1 or 2 fruits or vegetables next week. | | | 
| Eat at least 4 meals together as a family each week
When we eat together as a family at home there are many benefits. We eat healthier meals, consume fewer calories and fat, and save money. Eating at home also keeps us from eating fast food, which is not as healthy. The best way to begin eating more family meals is by planning. Schedule the meals you want to eat at home together, plan your menu ahead of time, and make it a priority! | | | 
| Eat 3 meals a day
Eating meals consistently throughout the day will help to keep your body energized, focused at school/work, and will also control your hunger. When you are not overly hungry, it is easier to make healthy choices, eat more slowly, and eat the right amount. When you eat consistently you will be less likely to snack on unhealthy foods. | | | 
| Allow less than 2 hours a day of “screen time”
Screen time is any time you spend watching television. It is time you spend playing video games, working on computers, and even talking on the phone. When we have a lot of screen time, we have less time to be active. Decreasing your screen time to 2 hours a day or less keeps us active and healthy. Setting and enforcing appropriate limits is the best thing for your family. | | | 
| Aim for at least 1 hour or more of physical activity every day
Good examples of ways to increase activity during the day include taking a family walk after dinner each night, swimming, playing basketball, or jumping rope. Make physical activity a family affair. Encouraging your child to participate in team sports is another good plan. Activity doesn’t have to be for an hour straight, it can be from short bursts of activity throughout the day. | | | 
| Zero sugar sweetened beverages
Numerous research studies have shown that a child’s intake of sugar-sweetened beverages is linked to weight gain. These drinks are packed with calories and have little to no nutritional value. Trade these beverages for water or sugar free alternatives and see what a difference it makes. |
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