4. Palms up for portion size. If you set everything in place but choose to pile on the food, you miss the boat altogether. Portion size is the key, and the easiest way to know where to begin and end is to look at your own palm. Opened-faced minus the fingers, this is your portion. Whether we are talking meat, veggies, or bread, this concept will keep us in the ballpark of proper portion size.
Once again, make it fun! When your children are filling their plates (the younger you can get them started the better—of course, use common sense here), remind them to look at their palms and see how close they can get to measuring a portion. Keep in mind that as your children are growing, you don’t want to limit their diets as you do adults.
You can use the Palms Up Method with your family and encourage them to place color variety on their plates as well—veggies, salads, lean meats, pastas, sweet potatoes, and, yes, macaroni and cheese even has a place at this setting. Look for balance.
5. Out of sight, out of mind. The final step is to remove the temptation of foods that cause you to binge. As the adult, you are in control of what is available in your home for your family to eat. Slowly start to substitute good choices for not-so-healthy ones. Keep fresh fruits and vegetables in the refrigerator. Replace your white bread with one containing whole grains. Limit the amount of salt, sugar, caffeine and alcohol you have on hand.
Encourage healthy living with your younger set by allowing them to help you purge the pantry. Go through things you eat on a regular basis and check the label. If the first ingredient is sugar—out it goes! This might be too shocking to the “family system,” so take it slow; start with one or two items at first. Purge and then replace with something healthy. Let the kids choose the healthy items. If they are part of the process, they will be more likely to embrace the change.
Small steps to a healthier you are easily accomplished if you keep your eye on the source of your strength. I constantly pull on the sleeve of my Savior Jesus Christ for discernment and direction; He is one guest you should always invite to your table. Happy eating!
Linda Goldfarb is a certified physical fitness specialist, speaker and syndicated radio talk-show host. You can download her weekly “Not Just Talkin’ the Talk” radio broadcasts, a one-hour variety talk show based out of San Antonio, Texas, at lindagoldfarb.com. Linda’s show encourages listeners to “walk the walk” spiritually, physically and relationally each and every day.
For the original article, visit cbn.com.
