Ensure you are eating at least 3 servings from each of the five food groups – see our food chart in another article.
Eating food that is high in fiber i.e. grains, fruits and vegetables are good for you. Apart from giving wholesome nutrients, it ensures you are not constipated.
Combine your food with low-fat milk and low cholesterol cooking oil.
Make dramatic reductions in the quantum of salt and sugar (even sugar substitutes are dangerous because they serve to confuse the body due their ‘emptiness’.)
If you must, then drink in moderation
Eating all your healthy meals including breakfast is essential and have them on time Everytime.
Eating tiny meals (fruits or nuts or sandwich) every two hours and reducing the portion sizes of your lunch and dinner is ideal.
Eat and chew slowly concentrating on your food. Savor its flavor and taste.
Using portion control plates and portion control scoopers is smarter than using normal plates (except of course, when you have guests at the dining table). Use portion control plates for all your family members including your kids because portion control plates are about eating the right quantities of all foods.
Unless you have taken less than the recommended quantum of healthy food, don’t go for seconds.
Bake, broil or grill food instead of frying.
Obtain the bulk of your protein from vegetables rather than meats. And when it comes to meats, select fresh lean meat cuts from your local butcher.
Strollers and prams are okay but also let your infant roam around the house – let it use its arms and legs as much as possible
Make sure your kids get to play outside for no less than one hour each day. Try and join them in their games.
Plan weekly family outings such as rough terrain biking, swimming in the sea, badminton, baseball, tennis, and so on. Even hula hoops are good.
If you have a jogging track nearby take your family for a jog thrice a week.
Make physical activity a part of the family fun activities.