Leading a healthy lifestyle is a conscious choice we make and it is the first move in getting your health life back in order. There are many factors which play an important role in determining the lifestyle of a family.
Today we will see the top 6 lifestyle habits for a healthy family
Optimum number of meals
Different researches suggest different things. Some believe that small and frequent meals on a two hourly basis is the right way while others believe in the old way of having three major meals a day. You need to see which method suits your body type and adapt to it. However, it is important to understand that your body and mind needs a steady supply of energy and nutrients throughout the day. Many prefer eating three balanced meals a day.
People who eat less than three times a day are actually starving and so are likely to indulge in snacking on foods which are high in calories and fats. Many skip breakfast which is one of the most important meals of the day. No matter how busy you are, just quickly grab a banana, apple and some fresh nuts, which can give you a good start for the day.
Eating Fruits and Vegetables
Fruits and vegetables should form the basis of every diet. Every meal should contain them and they should be the first choice for snacks. Normally a vegetarian diet reaps the benefits of eating more fruits and vegetables.
Modern research indicates that eating at least five servings of fruits and vegetables a day helps to prevent cardiovascular diseases and cancer. Also eating plenty of vegetables can help in weight control as vegetables are high in fibre and this creates a feeling of fullness. Cultivate the good habit of snacking on fruits and vegetables in your children right from childhood
Dairy products and Calcium
Calcium is essential for normal growth besides maintenance of the bones, teeth and for other requirements of the body. In childhood and pregnancy, the calcium requirements are higher. You can meet your calcium requirements by eating or drinking atleast two to three servings of dairy products daily.
You can have low fat milk, yoghurt, low fat cheese like feta, cheddar and mozzarella to increase your calcium intake.
Most of the seafood, except shellfish, is an excellent source of protein and omega-3 fatty acids. Fish has low saturated fat, so they make a good alternative to higher fat meats.
Many types of oily fish like salmon, mackerel, herring, sardines, fresh tuna, trout and swordfish etc., are high in omega- 3 fatty acids. Research indicates that eating oily fish helps in reducing the risk of cardiovascular disease.
Maintaining an Exercise regime
Keeping active will help you to stay healthy and feel good. Health is a physical, mental and spiritual state of being. It is important to be active and keep doing activities that keep you fit.
Normal children tend to be active as they run around, climb and explore different things. But as they grow up, TV and other electronic gadgets take over, leading to a more sedentary lifestyle. Excessive TV watching is one of the main reasons for the increase in the number of overweight children. Ensure that you include free time playing, running, walking, dancing or any other activity in their daily routine.
Avoid eating outside food or Junk Food
In today’s world, due to increased affordability and easy availability of food, more families regularly eat out. Many families have both the parents working and so they are hugely dependant on eating out or cooking ready-to-eat meals, which are high in oil and sodium.
Most outside food contains an increased amount of fat, sugar and other preservatives which make it more tasty, but at the same time unhealthy. Portion sizes are much larger leading to overeating. Take a conscious call to avoid outside food in order to lead a healthy lifestyle.
These are the top 6 lifestyle habits which should be incorporated in your daily life to make your family healthy. Healthy eating results in healthy family.
Please read our earlier article on Healthy Eating.
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