In today’s fast-paced world, keeping your family healthy can seem like an uphill battle, especially when there is a variety and abundance of processed and refined foods available in the market. We all want the best for us and our family, but finding the right balance between nutrition and convenience isn’t always easy. The good news is that small, thoughtful changes to our daily habits can make a huge impact on our diet. Imagine creating a home where every meal not only nourishes but also takes care of the health of your loved ones. Are you looking for guidance to make easy and implementable changes to your family’s dietary routine? Then you’ve landed on the right page! Read on to find out what you can do to make your family’s health a little better every day.
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Almond oil and other cold pressed oils should be used in cooking.
Photo Credit: iStock
You have to make these 5 changes for the well-being of your family
1. Use cold pressed oils instead of refined oils
Refined oil is used for cooking in most Indian households. However, refined oil is not as healthy as you think. In a recent video shared by renowned Ayurvedic health coach Dr. Dimple Jangda, she explained that refined oils are known to reduce good cholesterol – HDL (high-density lipoprotein) from your body and replace it with bad cholesterol – LDL. Moreover, refined oils also increase insulin levels and triglycerides in your body, which can lead to many heart and immunity related problems. On the other hand, cold-pressed oils like coconut oil, almond oil, sesame oil, etc. are great for daily use as they retain their natural nutrients and antioxidants that are beneficial for you and your family’s health.
2. Include more seasonal and local foods
Try to include as many seasonal foods and vegetables as possible in your family’s diet. Our appetite and digestive system are affected when the seasons change. According to a 2009 study published in the Journal of Ethnobiology and Ethnomedicine, consuming seasonal foods is associated with better nutrient intake and improved health outcomes. In fact, according to Ayurveda, eating seasonal foods can help balance the body’s doshas and support the immune system. So, try to include as many seasonal foods and vegetables as possible in your family’s diet to maintain good overall health.
3. Find healthy alternatives to refined sugar
Does your child consume milk and sugar every day? Then it’s time to make a healthier choice. Refined sugar may add sweetness to their drinks, but it can also contribute to a variety of health problems like obesity, tooth decay and lack of energy. In an Instagram video shared by Dr Jangda, she urges people to replace refined sugar with healthier alternatives like coconut sugar, jaggery or date syrup for everyday use. These alternatives not only sweeten food but also offer health benefits. For example: coconut sugar can reduce the chances of blood sugar spikes, while jaggery is rich in iron and aids digestion. By adopting these simple changes, you can help not just your child but the entire family enjoy their favourite foods without compromising on their health.
Coconut sugar is a healthy alternative to refined sugar.
Photo Credit: iStock
4. Replace refined salt
Have you ever wondered what kind of salt you use every day? Most Indian households use refined salt because it is economical and has a high iodine content. However, refined salt often lacks natural minerals that can contribute to health problems like water retention and high blood pressure. Instead, replace it with healthier options like pink salt, rock salt, and Himalayan salt, according to Dr Dimple Jangda. However, if you have thyroid problems, make sure you eat iodine-enriched salt. This small change can help your family’s overall health.
5. Adopt a mindful eating pattern
Are you and your family members always in a rush while eating? Then incorporate mindful eating into your routine. Mindful eating is a habit that involves being fully aware and present during meals. The practice encourages you to eat slowly, savor each bite, and listen to your body’s cues. Incorporate habits like eating without distractions from things like television or phones, chewing food thoroughly, and expressing gratitude for food. According to a 2017 research paper published in Diabetes Spectrum, mindful eating may help manage chronic pain, illness, depression, sleep problems, and anxiety.
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Disclaimer: This content including advice provides general information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.