Tips to have a fit and healthy family
Many parents and their children are overweight, which is a NO surprise. The Health Fortune has listed ten easy tips for a healthy family that will help you and your family adopt a healthier lifestyle.
Consumption of whole-grain foods
Processed grains such as white rice, white bread, pasta, cereal, and other white flour-based foods, have a higher glycemic index, less calcium, and fewer vitamins and minerals than whole-grain foods. Making the transition to whole grain meals, such as whole-wheat bread, whole-grain noodles, brown rice, and whole-grain cereals, is a simple and balanced way to improve the nutritional value of your family’s diet.
Limit intake of fruit beverages and soda
Soda and fruit beverages are high in calories and deficient in nutritional content. If your children drink one can of soda a day, they will gain around one pound per three weeks. This is based on the 150 calories that 12 ounces can have.
Cutting down or removing soda, fruit beverages, and even fruit juice from your children’s diet will help them consume fewer calories while still allowing them to eat more nutritious foods.
More fruits and vegetables in the diet
Most kids don’t consume enough fruits and vegetables, which means they’re consuming less nutritious things too. Fruits and vegetables are a vital part of a balanced diet since they have a lot of fiber and vitamins, and minerals. Fruits and vegetables also provide a lot of water, which will make you feel complete and happy, preventing you from overeating.
Intake calcium-rich food
When striving to lose weight, several people make the mistake of stopping drinking milk, consuming cheese, and eating yogurt or curd. Calcium is essential for the development of strong bones as well as weight loss. To lose weight and keep a balanced weight, you should allow your children to drink low-fat milk and eat portioned portions of cheese and yogurt.
Engage in activities
We all understand that people are much less active than they used to be, which is a contributing factor in the ongoing obesity crisis. Getting kids interested in organized events, such as a club or individual sports, and limiting the time spent in front of the TV, phone, or playing video games will help them lose calories and increase their health levels.
You can perform physical activities by interacting with your family too. Simple exercises like walking through a parking lot, taking the stairs, and going on quick family walks or bike rides will help in reducing fat.
Find the source of your calories
Although you don’t need everyday calorie counting, keep a journal about what your family eats for a few days. This will help you figure out where the extra calories are coming from. Is your child overweight as a result of a bedtime snack or soda he consumes? Maybe it’s because his/her portions are too big?
You’ll know where to make adjustments and how to cut down if you know where your child’s calories are coming from, particularly on foods that are high in empty calories.
Have knowledge about carbs
Carbs have a poor reputation, particularly among advocates of high-protein diets such as the Atkins and South Beach Diets. Although processed carbohydrates such as white bread, foods made from white flour, and foods and drinks sweetened with sugar should be avoided, other carbohydrates should be included in a well-balanced diet.
Rather than ignoring all carbohydrates, learn how to select foods that contain ‘good’ carbohydrates, such as beans, vegetables, fruits, and whole-grain foods.
Have knowledge about fats
There are ‘good’ and ‘bad’ fats, just like there are ‘good’ and ‘bad’ carbohydrates. Instead of attempting to adhere to a low-fat diet by merely substituting other foods that are just as high in calories, you can consume foods that contain “healthy” fat. Foods high in polyunsaturated and monounsaturated fats fall into this category. Saturated and trans fats, on the other hand, can be avoided.
Opt for healthy meals
Even if you and your family eat nutritious food at home, then also you are at risk of putting on weight by consuming super-sized fast-food meals a few days a week. If you eat out sometimes, check the dietary information on the menu to keep track of your portion sizes. When you eat out, calories and fat easily add up!
Always stay motivated
Most people are aware of what they need to do to improve their fitness, but it is not easy to eat well and exercise regularly. Your family can remain stable and fit by learning about the specifics of a healthy diet. All you need to do is involve the whole family and set targets. To have effective and fast results, hire a personal trainer or take advice from a dietitian.