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A Family That Eats Together, Stays (Healthy) Together

By Jothi, Nutritionist

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Designed by rawpixel.com / Freepik

Nutrition is supplied through our diet to sustain and improve one’s health and well being.

A good diet is sumptuous and satisfactory to all the age groups, starting from children to the elderly as well. Such a diet must be balanced to nurture every tissue, to replenish every cell, to grow every muscle and to guard the 206 bones.

What is that so called balanced diet composed of?

Whatever we might eat, it should be rainbow coloured. Now what does this mean?!

It’s very simple to grasp the idea of a colourful diet, cereals, pulses, milk, vegetables, loads of fruits and country egg/sea foods/meat products along with our elixir of life – water.

All the age groups from toddlers to the elderly have been educated on what they should eat and how much calories they should consume.

“STOP EATING CALORIES, START EATING FOOD WITH HAPPINESS”.

After all, what makes all of us happy is “food with family”. Having said this, I strongly recommend the following, to be healthy and happy along with our family:

  • Ensure healthy eating habits
  • Each one is responsible for themselves and for the others
  • Avoid erratic meal patterns in the family
  • Show how easy and cheap choosing healthy food is
  • Eat together at least once a day.
  • Drink plenty of water
  • Have portion size for every food you consume according to one’s desire and satisfaction
  • No screen time during meals

Above all, ensure a timely diet. Do not skip meals, even if you are hungry when the magician called “sleep” visits. Every human animal craves food and sleep after running the whole day to survive next day’s scrutiny.

 

Diet Guidelines:

  1. Cereals: Choose a variety. You have many choices like whole wheat, wheat/multigrain bread, ragi, bajra and jowar.
  2. Pulses: Here too, include a wide variety like green gram, rajma, horse gram, soy beans, black eyed beans and so on.
  3. Fruits: Eat 2 whole fruits every day. Choose any seasonal fruit and citrus fruits.
  4. Vegetables: Include one cup each with lunch and dinner. Restrict using roots and tubers regularly.
  5. Green leafy vegetables: Eat thrice a week
  6. Milk and milk products: Choose skimmed milk for preparing tea, coffee and curd. Include 200-300ml every day.
  7. Oil: Change your cooking oil every month or use a combination from gingelly oil, sunflower, safflower, rice bran, groundnut and corn oil.
  8. Oil and sugar: 2-3 tsp per day
  9. Drink at least 3 liters of water every day.
  10. Raw salads: Include for at least one meal a day
  11. Healthy beverage options:
  • Fresh lime juice
  • Black tea with lime
  • Clear soups
  • Vegetable juices
  • Green tea
  • Buttermilk

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