Dear Madam,
I like reading your columns.
Can you please tell me 10 good things I must feed my family in a week to keep them healthy. Like 10 things I must not avoid?
We are vegetarians. My husband and two sons, 12 and 14.
Thank you
Sweta

It’s good to know that you eat healthy.

Focus on a high protein, fibre rich, low fat and low carb diet.

Eat lots of vegetables, fruits and salads.

Include whole grains, nuts and anti-inflammatory foods.

Drink plenty of water to remain well hydrated and sleep well.

Do strengthening and endurance exercises with some cardio activities to increase lean mass.

The pandemic has led to lethargy in today’s lifestyle although there are many who have explored their culinary skills.

Eating healthy includes having whole grain cereals and legumes, more vegetables, fruits and nuts, etc, to include the healthy fibre component.

While eating outside, make sure these foods are added in the meal.

Include low fat foods like roasted, baked or boiled lean meat, sauteed vegetables, etc.

Avoid fatty foods, fast foods, savouries, sweets, chocolates, desserts, packaged foods, etc. Make sure you remain well hydrated and focus on portion size.

It is good that you are now aware of the significance of a healthy lifestyle.

Make an effort to educate your family about the repercussions of the unhealthy food habits they follow.

It may not be very easy but it can be slowly and gently conveyed by you becoming a role model.

And impress upon the ladies, at least one of them, about the detrimental effects of the excessive oily and rich foods they cook.

Explain the adverse conditions like high cholesterol, liver diseases, heart conditions, etc, which are more likely to affect the men in the family.

Include healthy and easily accessible foods like fruits, nuts and buttermilk as fillers.

Have small frequent meals.

Adopt a regular exercise regimen for body toning and burning excess fat.

I suggest learn to cook easy and healthy food options for yourself.