On the numbers side you really need to know how much insurance you need to get. Don't forget about your wife either. Do not underestimate what the financial impact it would be to your family if your spouse passes, even if they don't earn any income. Think about what you would have to do to keep providing for your family. Would you need day care, will you have time to cook and clean, ect. If you don't know how much you need, start with what survivor benefits your spouse and child will get if you pass from Social Security. You can check at SSA.gov. From there calculate the difference how much you would need a month or year on your current expenses. If you pass some of the family expenses might go down some might go up, take a best guess estimate and then come up with a number to at least get your family through until your children are old enough to either support themselves or through college. As for the riders that pay lower amounts as you get older, don't forget about inflation. A 500k payout today will be worth more than a 500k payout in 10years. So if in 10years you only get 250k payout that might not meet your families needs at all.
Besides the numbers, when you say that "High cholesterol/BP runs especially [high] on my dad's side". I hope you are not using that as an excuse to give yourself a pass as if nothing you do will make a difference. My parents and sister have this attitude and it drives me BAT SHIT CRAZY! Oh, diabetes runs in the family what are you going to do, while gulping down a can of soda every meal or snack. Just because it runs in the family doesn't mean it has to continue with you or your children. You just had a child so I don't think you need much motivation to stay healthy or to improve your health if you want to see them into adulthood and spoil some grandchildren.
For activity you don't need to start running marathons. As for videos that wouldn't work for me because there are too many things in the house that will interrupt me like, the internet, video games, ect. Just start walking. Take your kid on a morning or evening stroll. Start small, if you can't do more than 1/2 an hour at a time break it up to two 20 minutes walks a day. My neighbor lost 80lbs and the way he started was just walking, every day. He started around the block, then around the park, then eventually started walking 2 hours at a time. He's not even jogging, running, or doing weights, just walking. We do have some hills in SF.
For nutrition watch 'Fat Sick and nearly Dead', 'Hungry for Change', 'Forks Over Knives' or any of the movies listed here:
http://www.popsugar.com/fitness/Best-Healthy-Netflix-Documentaries-37757466#photo-37757500The main reason diets fail is because people try to deprive themselves of food they want to eat. The thing is willpower is limited and it is not a long term strategy. You have to reprogram your brain to think that eating a burger from McDonalds or any other fast food is actually poisonous for you. I mean you don't go around trying to deprive yourself of pesticide or rat poison, right? Once you understand what food you should be eating more of, think of trying to eat more of those good foods instead of trying to eat less of the bad foods. It's a significant mental shift. For me I know that a cheese burger with fries and soda tastes fucking awesome, but I also know that it will give me high cholesterol, high blood pressure, and diabetes. Again it's poisonous for my body even though my brain craves its. Have I stopped eating it completely, no. I still have some if my family really wants to have some or we just have no other convenient choice. What I do eat more now are raw foods and foods made at home so that I can control the amount of salt, sugar, and portions that are served.