Five food habits that can keep your family at a healthy weight

Making sure your family is happy and healthy is a top priority for parents, but busy work and school schedules can make it difficult to prepare health-forward meals every single day.

However, changing attitudes towards health and wellness have begun resulting in changes in obesity rates. Last week, NHS figures revealed that the number of children who are overweight fell to its lowest level since 2000.

In addition, obesity rates in adults have remained stable over the last five years. It is thought that public health measures such as the ban on junk food being sold at checkouts in supermarkets, as well as increasing concerns over ultra-processed foods may be helping with the health of the nation.

For parents who are trying to get their family to eat better so they can maintain a healthy weight, it can sometimes feel like an overwhelming task - and many worry that eating healthier is more expensive.

But Kayla Daniels, founder of Kayla’s Nutrition, reassures parents that small changes can go a long way. “With just a few simple changes, you can make meals that are both delicious and nutritious, without spending any extra time or money,” she tells Yahoo UK.

Daniels provides five healthy, yet affordable habits parents can introduce to help the whole family eat a more balanced diet:

1. Upgrade pancakes with extra protein and fibre

Although pancakes are beloved breakfast items, they aren’t always the healthiest go-tos. However, you can make them more nutritious by changing things up a little bit.

“Take your standard pancake mix and make it healthier by adding extra eggs for more protein and flaxseeds for extra fibre,” Daniels recommends. “If your children like a little bit of added sweetness, you can even sprinkle in dark chocolate chips for a tasty treat.”

Don’t let any leftover batter go to waste - it can be used to make breakfast muffins. Daniels adds: “For an even healthier version, try making pancakes from bananas and oats - ready in just 10 minutes, they’re wholesome and delicious, and you’ve most likely already got the ingredients in your cupboard.”

2. Sneak veggies into sauces

Sauces are a great way to sneak fibre into your family’s diet without upsetting even the most veggie-averse members.

"For family favourites like bolognese, chilli or lasagne, blend vegetables like peppers, onions, celery, carrots, and basil into your tomato sauce," Daniels suggests. "It’s an easy way to pack in extra nutrients without eh kids noticing, giving them all the goodness of a variety of vegetables and herbs in every single bite!"

She adds that doing this is a great way to use up any odds and ends of vegetables in the fridge that may otherwise wilt and end up in the bin. "Not only does this reduce food waste, but it encourages a healthier, more balanced diet for the whole family, all while keeping your meals budget-friendly."

3. Swap stock cubes for bone broth

You may have heard the term ‘bone broth’ floating around, as the ingredient rose in popularity on TikTok and other social media platforms for its health benefits.

Daniels says bone broth is "rich in nutrients that support skin, joints and gut health, making it an easy nutritious replacement that adds more benefits to your meals", and recommends swapping out stock cubes, which can be high in sodium, for bone broth.

However, if buying bone broth instead of stock cubes isn’t an option, you can also make your own at home using leftover bones from roasted chicken, lamb, or any other meats you’ve cooked.

"Simply simmer the bones with some veggies and herbs for several hours (or use a slow cooker), and you’ll have a rich, flavourful broth packed with vitamins and minerals," Daniels says, adding that this is another great way to reduce food waste and keep costs down.

4. Supercharge smoothies

Everyone loves a smoothie, and it’s even better when you can add lots of different ingredients that deliver extra nutrition.

Daniels recommends adding Greek yoghurt to boost protein content and deliver fat-soluble vitamins, as well as chia seeds for extra fibre, and cinnamon which can help regulate blood sugar levels.

"The best part of a smoothie is you can throw in a variety of fruits and even some veggies like spinach or kale without anyone noticing,” she adds. “Your children won’t taste the difference, but they’ll be sipping on a healthier, more satisfying snack that keeps them energised throughout the day."

5. Keep herbs at hand to add antioxidants

Herbs are a wonderful, delicious addition to food, but it can sometimes be hard to use them all up before they wilt in the fridge. However, Daniels recommends keeping a tub of hardier herbs like oregano, thyme and marjoram at hand, which you can sprinkle into nearly any meal.

"Toss it into curries, bolognese, rice or pasta for an extra dose of antioxidants. In winter, you can even add cinnamon or nutmeg to hot drinks for a cosy, antioxidant-rich boost."

Read more about health and nutrition:

• The benefits of bone broth (Women's Health, 4-min read)

• Nutrition expert says add spoonful to meal to help blood sugar, arthritis and inflammation (Wales Online, 2-min read)

• What you should eat before and after training (Cover Media, 2-min read)