Healthy family is the foundation of a healthy society and a
stepping stone for a healthy nation as a whole. Foundation for a
healthy family in itself is dependent on its members and their
lifestyle. The family can be referred to as healthy when the members
are having good dietary practices, following some kind of physical
activity in routine, getting time to rest and be stress free and are
devoid of any kind of physical, mental or emotional issues.
This idealistic family is not impossible to imagine and by following
these tips one can lay the foundation of a healthy family.
Eating in healthy balanced way:
Plan exercise routine to get an active family:
- Start the day with a healthy breakfast. It refuels your
body and gives you energy for the day.
- Relish each bite of your food and chew your food
properly before swallowing. It takes almost 20 minutes for your
brain to acknowledge that you are full.
- Eat more vegetables and fresh fruits. Have them in the form of
salad to reap maximum benefits.
- Eat more whole grains (e.g., oats, brown rice, rye,
crackers, whole-wheat pasta) to get a good dose of fiber in your
- Drink plenty of fluids. Choose water, low-fat or nonfat milk
and low calorie or diet beverages.
- Serve a variety of foods to avoid monotony and make eating a
- Serve food in smaller portions. Eating smaller meals
frequently is considered best as it does not put burden on the
digestive tract and helps for better absorption and utilization of
- Read labels for serving size and nutrient information. The
information on the labels can help you select foods that best fit
into your family’s meal and snack plans.
- Choose baking, broiling or grilling as modes of cooking over
frying to reduce fat. Rather than cooking with butter or
hydrogenated fats like ghee or dalda, try healthier versions like
olive, canola or sunflower oil.
- Unnecessary snacking should be avoided. If required healthy
snacks like fresh fruits, whole grain crackers or cereal bars
should be opted to provide nutrients except fat, particularly for
active, growing children.
- Children imitate their parents, so set a good example by
eating healthy foods.
Practicing the following healthy habits for life:
- Try to get 40-50 minutes of exercise daily.
- Try to walk as a family after every meal.
- Limit watching TV, working or playing on computer and playing
- Increase household activities like walking the dog, dusting,
vacuuming, and gardening as these activities are good ways to burn
- Include activities like bike riding, swimming, and playing
outdoors to be more physically active and fit.
- Park the car in a spot farther away from the store or your
office and walk.
- Take the stairs instead of the elevator.
- Get off the bus one stop earlier and walk the rest of the way.
- Use an exercise machine or lift weights while watching
- Keep a record of everything you and your family eats.
Maintaining a food dairy will help you to keep an eye on your and
your families eating faults.
- Keep a track of the physical activity routine and the level of
exercises performed to know the loopholes and find out the way to
- Don't eat while driving or watching television or talking on the
phone or even when you are stressed out or depressed. This will
prevent you from overeating.
- Put out the exercise clothes the night before as a reminder to
walk or work out in the morning.
- Schedule activities for each day for every member so that a
disciplined approach is achievable.
- Eat only when you're hungry and push the plate away when full.
Don't stuff yourself.
- Drink plenty of water but not the regular soft drinks. Cut down
on the size of glass or portion of aerated or sweetened drinks
- Use alternatives to move out of stress like take a walk, play a
game, read a book or call a friend instead of eating.
- Do your grocery shopping on a full stomach. This will help you
make healthier food choices, rather than grabbing over-processed
high-calorie foods, which can be hard to resist when your stomach
Compiled By: India Diets Team
protein at every meal, including breakfast.
Eliminate wheat- and flour-based products for the time being.
Reduce starch to one portion a day, and don't eat that portion during your
Apples, pears, plums and berries all are good choices. Bananas are not.
Reduce or eliminate dairy for the time being, especially cow's milk.