• Start the day with a healthy breakfast. It refuels the body and provides energy for the day.
• Eat together as a family as often as possible.
• Take time eating, and chew slowly. It takes 20 minutes for the brain to tell the body that you are full.
• Eat more vegetables and fresh fruits. Aim for a total of 2 cups of fruit and 2 1/2 cups of vegetables each day.
• Eat more whole grains. Examples include oats, brown rice, rye, and whole-wheat pasta.
Try to eat at least 3 ounces of whole grains each day.
• Drink plenty of fluids. Choose water, low-fat or nonfat milk, and low-calorie beverages. Avoid aerated drinks.
• Read nutrition labels for serving size. This information can help you select foods that fit your family’s needs.
• Bake, broil, or grill food instead of frying them.
• Avoid cooking with butter or vegetable oil. Use healthier versions like olive, canola, or sunflower oil.
• Choose snacks that provide nutrients and energy. These are essential for active, growing children.

Be Active To Stay Fit and Healthy

• Move more. Try to get between 30 and 60 minutes of physical activity each day. Short sessions of movement throughout the day add up.
• Be active in the home. For example, you can dust, vacuum, do gardening, or walk the dog. These activities are good ways to burn calories.
• Include activities, such as hiking or biking, when you go on vacation.
• Know your daily calorie needs. Balance calories you consume with calories you burn.
• Limit TV, computer, and video game time to less than 2 hours per day. Encourage physical activity instead.
• Park the car farther away at work or stores.
• Take the stairs instead of the elevator.
• Exercise while watching television at home. Use a machine, lift weights, and stretch.
• Walk or cycle to do errands instead of using your car.
• Be a role model for your children. Do something active every day.

Be Proactive and Check Your Health Status Regularly

• Go for regular medical and dental health check-ups. Know your health status and risks
• Get vaccinated as per local government recommendations.
• Talk to someone you trust if feeling down