The family wellness makeover: Part 2

Nutrition
Challenges: While Despina loves healthy fruits, vegetables and whole grains, her diet overall was too rich and high in fat. George, on the other hand, was a junk-food junkie and often ate fast-food snacks and chocolate while sitting in front of the TV at night. The girls' diets were fine; they ate regular meals that included fruits and vegetables. They liked their treats, too, but didn't overdo it.

Successes: Despina cut back on fat and stopped her after-dinner snacks. George stopped snacking after dinner, too. The girls are more aware of their own food choices as well as those of their mom and dad. For example, when George brought the sweet breads to the breakfast table in Niagara Falls, the girls questioned his choice.

Strategies: "For a family with a busy life, realistic goals and expectations around healthy eating and weight loss are key," says dietitian Fran Berkoff. Rather than recommend any type of strict eating plan, she talked to George and Despina (who loves to cook) about food choices and reducing the amount they ate. She also asked The Canadian Living Test Kitchen to redo some of the family's favourite recipes (see below). Here are some of Berkoff's other healthy eating strategies.

• Measure out food to get a sense of how much you are eating.
• Keep a food journal for one or two weeks -- it makes you think about what you're eating.
• Eat breakfast. George and Despina, who formerly skipped breakfast, now start their day with a low-fat cereal; they have more energy and are less likely to snack indiscriminately. On the mornings Despina goes to the fitness club, she eats a banana or a yogurt on the way.
• Pack healthy snacks (homemade trail mix, yogurt, fruit or cherry tomatoes) for work and eat them at set times (for instance, mid-morning and midafternoon) to keep from getting hungry and overeating. Stefi also packs healthy snacks (mainly fruit) for her after-school gymnastics practices.
• Plan lunch. George takes his lunch to work and helps the girls make theirs. On the days that Despina doesn't make her lunch, she goes to a grocery store or restaurant and orders healthy choices, such as salad with dressing on the side.
• If you can't resist a high-calorie treat, have a taste. Despina recently rejected a whole serving of a fabulous lemon-curd dessert, but did enjoy a spoonful. The family keeps good quality dark chocolate in the house; when George or Despina have an urge, they have a little piece.
• Stock up on healthy snacks. There are still chips in the cupboard (which they allow themselves occasionally), but there are also whole wheat fig cookies and mini oat cakes, which George eats with a little jam.
• Serve healthy snacks. When the girls invited some friends over, Despina made fruit and vegetable platters. If kids are hungry, they'll eat what's there, she says.
• Rather than go back for seconds at dinner, distract yourself for a few minutes (by reading the paper, for example). "Then I usually realize that I don't really want seconds," says George.
• Avoid temptations. When George shops for groceries, he no longer stands around in the bakery department. If he's hungry, he eats a nutrition bar (between 120 and 130 calories). At the gas station he pays at the pump rather than go inside where he might be tempted by unhealthy treats.
• Change habits to avoid snacking. George now goes to the gym three nights a week instead of sitting in front of the TV and snacking. When Ria wants a snack, she eats fruit first, then if she's still hungry, she'll have a cookie or other sweet treat.

Recipes to try:
Lemon Oregano Chicken with Tomato Salad
Balsamic Vegetables
Roast Garlic Mashed Potatoes