How to change your diet as a family? (4 tips)

Preparing meals for the whole family is sometimes a chore, sometimes a pleasure, but it is a more important responsibility than one might imagine.
What foods, and in what form, do we offer to nourish our loved ones?
What palate are we going to develop in our dear children?
Playful, educational, ecological, gustatory, and of course health roles...

When you want to introduce dietary changes at home…

Many consultant.e.s share with me their difficulties in implementing dietary changes because their spouse or children resist.

Whether it's to introduce vegetarian, vegan, or raw food diets, it generates family and/or marital conflicts.
Many women (and men) also confide in me during consultations how difficult and frustrating it is for them to prepare two different meals: one for themselves and another for the rest of the family...
This generates frustration and sometimes even suffering. It can be difficult not to share the common meal, which manifests a sort of family or marital unity.

The frustrations…

It is also often extremely frustrating to see others consuming bread, cheese, meat, pizzas, or other dishes full of gluten, dairy products, meat, fat, fried, cooked, and too heavy to digest.
So sometimes we manage to stay super motivated and stay on track, and sometimes, after a bad day, a bout of fatigue, depending on the menstrual cycle, we give in and eat like them...
That's why it is sometimes useful to get support in your approach to feel supported and maintain motivation.
It is also about trying to implement detoxes, micro-purges, and other organ cleanses at specific times, with the aim of reducing certain difficulties and food cravings.

Why change your diet?

There are many reasons why you might want to change your diet. You will certainly find yourself in these main reasons:

Improve health: One of the main motivations for changing your diet is to improve overall health. A healthy and balanced diet can reduce the risk of chronic diseases such as heart disease, type 2 diabetes, obesity, and certain types of cancer.

Weight management: Another common goal of dietary change is weight management. A balanced diet tailored to individual needs can help achieve and maintain a healthy weight.

Increase energy and vitality: Certain foods can provide the essential nutrients necessary for the proper functioning of the body and promote an optimal energy level. By avoiding processed foods and those high in added sugar, one can reduce energy fluctuations and feel an increased sense of vitality.

Improve digestion: Some dietary changes may be motivated by digestive problems such as bloating, heartburn, constipation, or diarrhea. A balanced and appropriate diet can help improve digestive health by promoting a healthy gut flora and providing an adequate amount of fiber and nutrients necessary for proper digestive function.

Food awareness: Some people decide to change their diet due to food allergies or intolerances, food sensitivities, or personal beliefs such as vegetarianism or veganism. In these cases, adapting the diet is necessary to avoid problematic foods and ensure adequate nutritional intake.

What to do to change your diet?

To change your diet effectively and sustainably, here are some key steps to follow:

1. Set specific and realistic goals for your diet. Do you want to eat more vegetables? Reduce your sugar intake? Increase your protein intake? By having clear goals, you can focus on the necessary changes.
2. Learn the basics of nutrition and understand the principles of a balanced diet. Educate yourself about food groups, essential nutrients, and good eating practices. This will help you make informed choices.
3. Planning your meals is essential for a healthy diet. Take the time to prepare a weekly menu, make a shopping list based on that menu, and ensure you have healthy foods on hand.
4. Opt for fresh and unprocessed foods as much as possible.
5. Make gradual changes to your diet instead of trying to change everything at once. This will make the transition easier and increase the chances of maintaining these changes in the long term.
6. Adopt good eating habits such as eating slowly, taking the time to savor meals, avoiding distractions during meals, and eating mindfully.
7. Find support from friends or online support groups who share your goals. Sharing your experiences, successes, and challenges with others can help you stay motivated and committed to your dietary change.
8. Allow room for flexibility and occasional treats. It is important to maintain a balance and not feel deprived. Allowing yourself to indulge from time to time can help you maintain a healthy diet in the long term.

How to change your diet to lose weight?

To change your diet with the goal of losing weight in a healthy and sustainable way, here are some tips to follow:

• Determine a long-term weight loss goal. It is recommended to aim for gradual weight loss, about 0.5 to 1 kilogram per week, to promote sustainable results.
• Adopt a moderate caloric deficit, meaning consume fewer calories than you burn. However, it is important to maintain a moderate caloric deficit and not overly restrict your caloric intake, as this can have harmful consequences for your health and metabolism.
• Opt for nutrient-rich and low-calorie foods, such as fruits, vegetables, whole grains, lean proteins, and legumes.
• Monitor your portion sizes to avoid consuming more calories than necessary.
• Limit your intake of processed foods, sugary snacks, sugary drinks, fast foods, and foods high in saturated fats. These foods are often high in calories and low in nutrients, which can hinder your weight loss efforts.
• Drink enough water to maintain adequate hydration, as it can also help you feel full. Drink water throughout the day and prefer it over sugary or high-calorie drinks.
• Regular physical activity is important to support weight loss. Try to combine a balanced diet with an exercise routine suited to your abilities and preferences.
• In addition to changing your diet, adopt an overall healthy lifestyle. This includes getting enough sleep, managing stress, and maintaining a regular and balanced diet.

What are the effects of a dietary change?

A dietary change can have significant effects both on the person who modifies their eating habits and on their family. For the individual, adopting a healthy diet can lead to an overall improvement in health. By consuming a balanced and nutritious diet, they can reduce the risk of chronic diseases such as heart disease, type 2 diabetes, and obesity. Additionally, a healthy diet strengthens the immune system, increases energy, and promotes vitality. The dietary change can also lead to weight loss or gain, depending on individual goals. Another important aspect is the impact of diet on mood and emotional well-being. Some foods are known to promote the production of neurotransmitters linked to feelings of happiness, while others can have a negative impact on mood. Thus, a positive dietary change can contribute to better mental health and greater mental clarity.

For the family, one member's dietary change can influence and inspire others. One person's food choices can serve as a model for other family members, encouraging them to rethink their own eating habits and adopt a healthier lifestyle. Furthermore, it can change the dynamics of family meals. Preparing and sharing healthy meals becomes an enjoyable family activity, strengthening family bonds and encouraging more mindful and nutritious eating for all family members. Additionally, a dietary change can be an opportunity to deepen the family's knowledge about nutrition. It can spark discussions about different types of foods, their health benefits, and best practices in eating.

4 tips to achieve it quickly:

Lead by example…

In practice, if your family is not yet ready for this change, remember that it is an opportunity to lead by example! Perhaps because of this, you will gain vitality, be more fulfilled, lose a few pounds, feel better, etc., and they will see it!
"Be the change you want to see in the world".
It starts in your home. Embody and share the values you wish to pass on to your children. Radiate and fully live your values.
They will absorb all of this and will know how to implement it when they need it, if they are sick or when they are adults.
Be patient!

The seduction...

To make your spouse and children appreciate fruits and vegetables, consider trying out fun and gourmet raw food recipes! It's often a good starting point.

Make beautiful presentations, pay attention to details, colors, dishes, and add herbs and flowers.

Very young children generally prefer simple foods (fruit and vegetable sticks to munch on), while teens and adults often enjoy discovering original composed salads, raw biscuits, spring rolls, wraps, and raw desserts with cocoa or fruits.

Always have fruits available on the table to make them want to taste and come back to them, and raw vegetables during meals. Everyone will go at their own pace.

Charity begins at home...

And then ladies or gentlemen, without falling into clichés, don't forget that to take good care of others, you need to take care of yourself.
Charity begins at home.
You can't ask others to apply things that you haven't yet implemented yourself! Give them some time and once you have found your ideal rhythm, you can focus on sharing and transmitting.

In the meantime, take care of yourself.

Speak to be heard, listen so others will speak...

In the meantime, communicate, dialogue, explain...
Tell them why it is important to you: in terms of health, ethics, ecology, etc. But above all, tell them why it is important for YOU.
What leads you to make these changes, what are your personal needs and goals.
Another thing I would like to share with you today is the image you will anchor in your children's minds.
These future men and women...
These future fathers and mothers...
Do you have to sacrifice yourself for others to be a good parent, a good mother, a good employee, a good citizen?
Do you want them to reproduce this pattern in adulthood by putting their own needs aside for the benefit of others?
Or do you want to show them that today, you can be a good parent, a good mom or dad, while not forgetting your own personal needs, by communicating as best as possible with kindness?
I wouldn't say it's an easy path and that there are no sometimes uncomfortable obstacles to overcome. But that's life!
It's this evolution, this journey, these reflections that make us move forward and that might make the world move forward a little.
Stay in touch with your personal needs and do your best.
And if there are slip-ups, be kind to yourself: it's part of the journey.
There are no mistakes, only experiences that allow us to learn.

In summary...

- Don't wait for others to move forward, experiment, and take care of yourself.
- Communicate openly
- Do your best with kindness for yourself
- Get support to be accompanied and set up tools that will help you

I support you during individual consultations to take this time to take care of your health in a global and holistic way.

For more information, feel free to contact me.