Eat Smart

Common goal for many families across world is to eat more nutritious foods that lead to a healthier life. But the question is, how? How do we turn that goal into action and start taking the necessary steps to eat better? Know what the nutritional needs are for your family, and take on healthy changes to eat better.

NO JUNK FOOD ONLY REAL FOOD

At home we consume a lot of calories. Unfortunately home has become the place for fast food and snack food convenience. While it is not ideal, home is where we grab the candy bar or bag of chips and sit in front of the television.

The below steps will give specific actions that you can take to turn your home into a healthy environment for your entire family.

Make Real Food Easy

We grab for chips or cookies because chips and cookies are there which are easily available. Instead healthy foods should be the easy snacking options around the house. Like if fruit is sitting in a bowl on the counter, we would grab for that instead.

Similarly Real foods should also be the easy meal options around the house and this needs planning where in we go to the grocery store to pick up food to prepare. Plan out the meals you will eat every night so that the quick fast food stop is not even a temptation.

Set Food Rules

Decide which junk foods you simply do not want in the house and make a rule to keep them out.

  • No non-nutrient snacks in the house
  • Our house is a “no fry zone”
  • No sugar-sweetened drinks in the house
  • Only whole foods in the refrigerator
  • Half of our grain servings will be whole-grains / Millet Grains
  • Millet & Whole-grains will be the first ingredient on the nutrition label

Inculcate Healthy Traditions

Show respect to any traditional meals prepared and show respect to your family by making those meals good for their health. Some of our favorite meals often include meat by replacing fatty meats with lean meat and grilling instead of frying you can quickly cut down the calories of your family’s favorites.

Reduce Liquid Calorie

Reducing liquid calories is a fight specifically against the “empty calorie.” The empty calorie is one that contains no nutritional benefit when you consume it. It is an added calorie to your diet, yet you are not getting the nutrients you need from this calorie to fill you up and fuel you for your day. You then have to eat more calories to make up for the energy you are not getting from your sugar-sweetened beverage.

Generously Drink Water

On a regular day body will lose two-to-three liters of water and add some physical activity and sweat he or she can lose even more. Hence first step should be to ensure that we are getting the recommended amount of water every day.

Keep water handy. If a water bottle is near during playtime, study time, and family time, we may not wait until we are thirsty to hydrate. And remember that water is found in fruits and vegetables, so by increasing the intake we will be keeping our body better hydrated.

Identify Unhealthy Drinks

Most people don’t realize that the drinks they are consuming contain “empty calories.” Soda we all know about but other sugar-sweetened beverages like flavored drinks and fruit juices can add unwanted sodium and sugar to your diet. Fruit juices are misleading because they add more sugar to the fruit juice but without the benefits of naturally occurring nutrients. Identify these unhealthy drinks in your house and replace them with 100-percent fruit juice, low-fat unflavored milk, and water.

Read the Label

Drinks we buy will tell what ingredients they contain, however the ingredients our body doesn’t need are not always so easy to identify and hence we need to increase healthy vocabulary and learn all different ways that products label “sugar."

  • Agave
  • cane sugar
  • corn-sweetener
  • corn syrup
  • evaporated can juice
  • fruit juice
  • concentrates
  • high-fructose corn syrup
  • fructose
  • honey
  • maple syrup
  • molasses
  • sucrose

Out of the Home

It’s easier to be tempted by our craving for a sweet drink when we see in on the counter or in the fridge. Show your family that it’s really time to cut out the empty liquid calories by taking them out of the house and quenching their thirst with water and other healthy substitutes.

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