In today’s fast-paced world, keeping our families healthy can feel like an uphill battle, especially with the variety and abundance of processed and refined food available in the market. We all want what’s best for us and our families but finding the right balance between nutrition and convenience isn’t always easy. The good news is that small, thoughtful changes in our daily habits can have a huge impact on our diets. Imagine creating a home where every meal does not just nourish but also supports your loved ones’ well-being. Are you looking for guidance to make easy and applicable changes in your family’s dietary routine? Then you have landed on the right page! Read on to know what all 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
Here Are 5 Changes You Need To Incorporate For Your Family’s Well-Being
1. Ditch Refined Oils For Cold Pressed Oils
Most Indian households use refined oil for cooking food. However, refined oil is not as healthy as you think. In a recent video shared by renowned Ayurvedic health coach Dr Dimple Jangda, she shared that refined oils are known to lower the good cholesterol – HDL (High-density lipoprotein) – from your body and replace it with bad cholesterol – LDL. Moreover, refined oils also trigger insulin levels and triglycerides in your body, which can lead to a number of heart and immunity-related problems. On the other hand, cold-pressed oils like coconut oil, almond oil, sesame oil, etc. are excellent for daily usage as they retain their natural nutrients and antioxidants that are beneficial for you and your family’s health.
2. Incorporate More Seasonal And Local Foods
Try to incorporate as many seasonal foods and vegetables into your family’s diet as possible. Our hunger and digestive systems get impacted as the season changes. According to a 2009 study published in the Journal of Ethnobiology and Ethnomedicine, consuming seasonal foods is associated with better nutrient intake and better health outcomes. In fact, as per Ayurveda, eating seasonal foods can help balance the body’s doshas and support the immune system. So, try adding as many seasonal foods and vegetables to your family’s diet as you can for their overall well-being.
3. Find Healthier Alternatives To Refined Sugar
Does your child have milk and sugar every day? Then it’s time to consider a healthier switch. Refined sugar might add sweetness to their drink but it’s also contributing to a range of health issues like obesity, cavities, and energy crashes. In an Instagram video shared by Dr Jangda, she urges people to replace refined sugar with healthier alternatives to coconut sugar, jaggery or date syrup for their everyday consumption. These alternatives not only sweeten the food but also provide health benefits. For example: coconut sugar may lower the chances of blood sugar spike, while jaggery is rich in iron and helps in digestion. By making these easy swaps, you can help not just your child but the whole family enjoy their favourite foods without compromising their health.
Coconut sugar is a healthy alternative to refined sugar.
Photo Credit: iStock
4. Replace Refined Salt
Have you ever thought about the salt you use daily? Most Indian households use refined salt, due to affordability and iodine content. However, refined salt is often stripped of its natural minerals that can contribute to health issues like water retention and high blood pressure. Instead, as per Dr Dimple Jangda, swap it with healthier alternatives like pink salt, rock salt, and Himalayan salt. However, if you have thyroid issues, make sure to have salt that has been fortified with iodine. This small change can help your family’s overall well-being.
5. Introduce Mindful Eating Practices
Are you and your family members always in a rush while eating food? Then incorporate the habit of mindful eating into your routine. Mindful eating is a practice that involves being fully aware and present during meals. This practice encourages you to eat slowly, savour each bite, and listen to your body’s cues. Incorporate habits like eating without distractions like television or phone, chewing food thoroughly, and expressing gratitude for the meal. According to a research 2017 paper published in DiabetesSpectrum, mindful eating can help manage chronic pain, disease, depression, sleeping problems and anxiety.
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Disclaimer: This content including advice provides generic 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.
