How to be a healthy

Best Healthy Tips 

It is very important to start healthy habits as soon as possible. Following tips will help you to make smart choices. The tips below can help your family be healthy and happy.

Path to improved health

·   Start the day with a healthy breakfast, It refuels the body and provides energy for the day.

·         Eat together as a family if possible.

·         Take time eating, and chew slowly. It takes 20 minutes for the brain to tell the body that you are full and no need more.

·         Eat more fresh vegetables and fruits, Aim for a total of 2 cups of fruit and 2 1/2 cups of vegetables each day.

·         Eat more whole grainsfor examples oats, brown rice, rye, and whole-wheat pasta. Try to eat at least 3 ounces of whole grains each day.

·         Drink plenty of water,low-fat or nonfat milk, and low-calorie beverages etc

·         Eat a variety of foods in a week

·         Eat food in small portions.

·         Avoid cooking with butter or vegetable oil. Always use like olive, canola, or sunflower oil.

·         Choose snacks that provide nutrients and energy. These are essential for active, growing children and younger.

·        Ask your doctor about vitamin supplements which are good  for you and your children.

·         Move more as minimum 30 to 60 minutes of physical activity each day.

·         Add physical activities in your daily life, Walk as a family before or after meals.

·         Plan playtime with your family fun.

·         Be active in your home,As you can dust, vacuum, garden, or walk the dog. These activities are best ways to burn calories.

·         Include activities in your life, such as hiking or biking, when you go on vacation.

·        Know about your daily calories you consume and calories you burn.

·         Limit  the computer, TV, and video game time to less than 2 hours daily. Encourage physical activity instead.         

      Park your car farther away from work or stores.

·         Take the stairs always instead of the elevator.

·         Try to get off the bus one stop earlier and walk the rest of the way.

·         Exercise while watching television or enjoying a movie at home. Use a machine, lift weights, and stretch.

·         Do something active every day, Be a role model for your children.

How active are you?

Use the following examples to measure your level of activity.

Moderate	Vigorous	More vigorous
Walking	Jogging	Running
Treading water	Swimming laps (light effort)	Swimming laps (heavy effort)
Bicycling (10 mph)	Bicycling (12 mph)	Bicycling (more than 14 mph)
Dancing	Low-impact aerobics	Step aerobics
Yard work/gardening	Mowing lawn with hand mower	Digging a ditch
Hiking	Playing doubles tennis	Playing singles tennis
Vacuuming	Moving furniture	Playing basketball or soccer
Playing with children	Weight lifting	In-line skating

Things to consider

Follow these additional tips to create a healthy lifestyle for you and your family.

·         Keep a food journal means what you eat, how much, when, and why.

·         Create an activity log,about your exercise, type, time, and level.

·        Eat at the kitchen table. Avoid eating in your car or while watching TV. It will help you to focus on how much you eat and help to prevent overeating.

·         Put workouts on your calendar so you keep them.

·         Set your goals to achieve, mean aim to eat more vegetables and less high-calorie foods.

·         Eat only when you feel hungry, Do not eat because you are feeling bore, tired, or stressed. Instead it create other habits. As take a walk, play a game, read the books, or chat with a friend.

·         Try not to overeating, Once you are not hungry anymore, push the plate away.

·         Choose healthy drinks, Most drinks are empty calories. Choose water or low- or no-calorie to drink. A 32 oz regular soda has up to 400 calories.

·        Avoid  alcohol because it is harmful for body functions.

·         Question to your doctor, How many calories should my kids and I eat each day?