Healthy eating for the entire household?

Here is a question that I received from:

 Q) I have pre-diabetes and am struggling to eat healthy.  My brother and his family live with me and there are tons of junk food temptations in my kitchen.  I want the entire household to start eating healthy with me, they can all benefit, but they are resistant.  Any suggestions?

 ANSWER: I congratulate your desire to make a change for the entire family. It is challenging to expect someone to change their eating behavior.

Here are a few tips to help you:

1)    Whenever you buy junk food always portion them out into small servings. Never sit with an entire bag.

2)    If possible hide the bags so that they are out of sight and out of mind.

3)    Keep healthy snacks like fruits, vegetables, whole grain snacks easily available.

4)    Gradually substitute junk food with healthy snack, such as instead of chips gets whole grain pita chips to try with humus or guacamole.

5)    Make cooking a family event. Make an old grandma recipe together.

6)    Shop at a local farmers market to get introduce to new fruits and vegetables. Many times locals farmers have a “taste and take event” where you can try out a new vegetable or a recipe.

7)    Use lots of flavors, spices, vinegar while cooking to make the dish tasty.

 Here is recipe for you to try:

2 cups of cooked black-eyed peas

1 c cut yellow, green, red pepper

11/2 tbsp Italian dressing or you can add olive oil and vinegar (3:1)

1 tsp black pepper

1 tsp basil

½ tsp finely chopped jalapeño pepper

Soak the black-eyed peas in hot water for 30 minutes. Boil water add black-eyed peas. Boil till until they become tender to soft. Drain completely.  Mix all the other ingredients add black-eyed peas. Mix well and refrigerate. Serve cold with whole grain wheat bread and boiled corn, it is a perfect snack item.  

If you are using canned beans drain them well, wash it under running water and put it in the strainer to drain the excess water.


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