Staying healthy and active does not always mean bland food and dragging yourself out of bed at unearthly hours for exercise.

Once you begin with a few healthy habits, you tend to make it your routine after a few weeks.

As you see more results, you will learn to make healthier choices for your family. But remember, you will not see results in a few days; your body takes time to get used to your new habits and you will see results after a month or two. 

1. Food

You can start by incorporating some fruits, veggies and lots of water into your usual diet. Research shows that if you drink two glasses of water before each meal, you eat lesser than you would otherwise. 

Green tea is packed with antioxidants that help lower cholesterol. Begin with a cup a day and try increasing it to 2-3 cups a day after acquiring a taste for it. If it is difficult for you to get accustomed to its taste, drink it as an iced tea by adding some lemon juice, mint leaves and honey. 

You have heard this repeatedly, but that’s probably because it works – enjoy a filling breakfast. Eggs with a few slices of multi-grain or wheat bread with a little butter or a milkshake made with low-fat milk make a filling and scrumptious breakfast. 

Begin each meal with a simple salad or just nibble on an apple or a cucumber. Pick lean meats over red, and add some low-fat yogurt into your diet. The probiotic content in yogurt is known to detox your system. Avoid refined products like white sugar, white rice and flour as they strip the fibers and pile in the calories. 

It is best to teach your children healthy eating habits when they are still very young as they will make the right food choices as they grow up.

2. Exercise

Walk anytime you can – morning, noon or night.

Begin at a slower pace and progress to 45 minutes of brisk walking a day. You can add a few sprints to that if you can. If you get time to exercise during the day, you get the added benefit of soaking in some sunlight and with it Vitamin D, which is vital for your immune system and bones.  

Alternatively, swimming and cycling are great workouts too.

Pick any physical activity that you enjoy and follow through with it at least five times a week. Sports like basketball, football, tennis, squash, and badminton give you the upper body workout that you need.

3. Sleep

Sleep for seven to eight hours a night to avoid nighttime binging as you eat more to compensate for staying up.

It’s not called beauty sleep for no reason, as sleep deprivation causes premature aging. 

4. Dental Hygiene

Brushing twice a day, flossing and using mouthwash after every meal save you from tooth decay and lengthy procedures at the dentist’s office.

5. Personal Hygiene

Encourage your kids to wash their hands regularly, especially during meal times. When you do not have access to water and soap, use a hand sanitizer with more than 60% alcohol content.

Dust off any other habits that might hamper your health be it smoking or even sodas. There are ample drinks out there without caffeine and high amounts of sugar.

A good diet and routine can help you stay energetic and clears your mind like nothing else does.