30-Day Healthy Family Challenge

Gather around the table and eat together. Put the phones away and talk to each other. Need some conversation ideas? Try a game of Rose, Bud, Thorn. Each person shares one highlight from their day (Rose), something challenging they had to deal with (Thorn) and one thing they're looking forward to (Bud). 

Swap one sweetened beverage for water or seltzer with a splash of juice. Skipping just one sugar-sweetened beverage like soda can help you save 39 grams of added sugar (about 10 teaspoons).

This can be a note to someone to say thanks or just a handwritten letter to share some love. Whether you are catching up on holiday thank- you notes or just reaching out to an old friend, get everyone in the family involved to send snail mail.

Better yet, get your kids involved: at the grocery store, have them choose one to try. Remember that frozen and canned vegetables count! And it doesn't have to be complicated: some kids (and grown-ups) jst like munching on plain old raw veggies. Try this kid-friendly salad for starters.

Even just five minutes of stretching can be appropriate for any age and can help you all feel better and slow down. There are kid-specific yoga channels on YouTube, or lead your kids through a few simple stretches.

Kids will be more likely to eat their lunch if they're involved in choosing what's in it, so let them help pack the lunches. This is a great way to give kids some ownership, cut down on food waste and take some burden off the lunch-packing grown-up. To ease into the week, make a lunch-packing station and let the kids pick their choice of fruit, vegetable and protein.

Whole grains are a good source of fiber and nutrients. Quinoa, barley, farro—even if you've had it before, pick one that isn't in your weekly rotation and make a fun recipe with it. (Psst: Popcorn counts as a whole grain! Just avoid giving popcorn to toddlers and kids under 4, as it can be a choking hazard.)

Instead of a plastic straw, use a reusable one (or just skip it altogether and drink straight from the glass). This is a small way to go green at home. Here are some of our favorite reusable straws.

Even if it's just 10 minutes strolling around the neighborhood, getting some time together outdoors will help everyone feel better inside and out. 

Have the kids pick out a topping they're excited about and make salad dressing from scratch to go with.

Set the timer for 30 minutes and each of you choose one drawer, toy bin, clothing pile (you get the idea) to clean out and organize. Make separate piles for things to donate/give away or recycle. 

Create make-ahead smoothie packs. Have the kids pick out what they want and freeze their very own special smoothie pack the night before. Wake up, blend and savor your streamlined breakfast.

Bonus if your kids help pick them out. Frozen, canned and dried fruit counts. Think dried mango, freeze-dried strawberries, frozen peaches.

Getting kids into the kitchen is one of the best ways to get them interested in eating healthier—and who doesn't want chocolate? Try our mini blender muffins, Chocolate Chocolate Cupcakes, or Healthy Brownie Bites. Bake 'em up and eat 'em up.

Have kids choose one favorite ingredient and mix up customized baggies of trail mix with nuts or seeds (almonds, cashews, pepitas, sunflower seeds), dried fruit (apricots, cranberries, cherries) and a little bit of chocolate or cereal. Everyone can eat what they want and you'll have snacks packed. Win-win.

Everyone needs a break, so give yourself the night off from cooking and doing dishes. Order takeout or try a new-to-you restaurant or a fast-casual place like Panera or Chipotle (most have healthier options these days).  

Do 10 to 20 pushups together in the morning. Pushups not your thing? Try pressing off of a wall instead, or doing some simple arm circles and foot circles to get the blood flowing. 

Cook up a new soup recipe together. Bonus if it's veggie-packed.

Whether it's a hike, snow activity, outdoor play, gardening or another walk—breathe some fresh air together as a family.

Pop DIY microwave popcorn for movie night! Follow the steps to make homemade microwave popcorn with a brown bag or a bowl and then have kids choose their own toppings and flavor combinations (mmm, funfetti).

Make mini whole-wheat crusts (or make it easier with store-bought naan or pita) and have everyone personalize their pizza with their favorite toppings. Need ideas? Try one of these healthy kid-friendly pizza recipes to make a home.

Do 20 to 50 jumping jacks. Or try marching in place or moving in rhythm to your favorite song for a lower-impact activity.

Rethink your vegetable scraps and plant them! Some will grow back, like celery and scallions. Kids can geek out over the science experiment, and you'll have more vegetables to eat.

Create a yogurt bar with a variety of toppings like fruit, granola and nuts. Have kids top their own yogurt with their choice of fruit. Challenge them to make a rainbow or an animal, like an owl.

Instead of watching TV or retreating to bedrooms with screens, sit down together and play a card game or board game or start a puzzle.

Try clementine slices, classic strawberries or frozen banana slices.

You can build omelets with everyone's favorite fillings or make a stack of whole-grain pancakes, but the key here is to sit down together with no screens or distractions.

Share three things you're grateful for with your family.

Vacuum, wash dishes or scrub bathtubs. Everyone in the family gets an activity to help clean up and move a little more. Another win-win.

It's the last day of the challenge, let's celebrate! Get the blood flowing and your heart pumping. Have everyone pick one song to dance to and you'll be shaking it for 10 to 15 minutes.