Top 7 ways to stay fit and healthy

Staying fit and healthy plays an important role in our life. People neglect their health because of the hectic daily schedules but there are little things that you can do each day that will add to being healthy and fit.
Here are some ways to stay fit and healthy:
1 Regular Check-ups:
One should get annual physical check up to make sure everything is as it should be. There is no harm getting regular check ups as it's good for your own body. Do breast or testicular self-exams and get suspicious moles checked out. Getting exams regularly benefits you because if and when something is abnormal, you will get to know about it timely and can consult with your doctor.
2 Get enough sleep:
Getting enough sleep is necessary to stay fit and healthy, many of us do not get enough.
Lack of sleep affects our physical and mental health tremendously. It also affects metabolism, mood, concentration, memory, motor skills, stress hormones and even the immune system and cardiovascular health.
Sleep allows the body to heal, repair and rejuvenate.
3 Exercise:
Exercise is important for being fit and healthy. One should walk for few minutes everyday to stay fit.
It also improves circulation and body awareness and can help combat depression.
Cardiovascular exercise helps to strengthen the heart and lungs, strength training helps to strengthen the muscles and stretching helps to reduce the risk of injury by increasing flexibility.
4 Eat healthy food:
Eat lots of fresh fruits, vegetables,and whole grains to stay healthy and fit. Also include lean sources of protein such as poultry, fish, tofu and beans into your diet.
One should eat a balanced meal and not overeat. Junk foods like burgers, pizza and those that are highly processed and contain artificial sweeteners should be strictly avoided.
5 Do not skip breakfast:
One should have healthy breakfast as it keeps you energetic and fuelled for optimal mental and physical performance. Eating breakfast helps to maintain stable blood sugar levels and a healthy weight because you are less likely to overindulge later in the day.
6 Drink plenty of water:
Drink plenty of water as it helps in keeping our bodies hydrated and to maintain a healthy body. It is the natural cleanser for our organs and digestive system. Water also helps in flushing toxins out through the skin and urine.
7 Do not take stress:
Stress is not good as it harms the body and can cause a myriad of problems, from heart trouble to digestive problems. Exercise, meditation, doing what you love, appropriate boundaries, spirituality, being in nature and enjoyable hobbies helps to alleviate the harmful effects of stress on the body.
Don't overwork and take breaks and surround yourself with people who support you.
(Compilation)

Top 10 Rules For Staying Fit, Strong and Ripped

1: Weigh food with a scale. Don't eyeball or use measuring cups unless you're on the road/at a party.
2: Always try to beat your previous workout set performance. The attitude is "always go for more."

3: If you're stranded without gym access, without weights, and have already rested too long, do prehab exercises and body weight moves that challenge you. One-leg squats, one-arm push-ups, etc. Why not use the opportunity to focus on the weakest links?

4: Don't sweat small extras, like some oil in your veggies UNLESS you see a fat gain and are trying to lean out.

5: Keep track of everything. Feelings, heart rate, blood pressure, weight, temperature, breathing, etc.

6: Use two kinds of rep ranges: one for strength (1-5 reps), and then for time under tension, which means lower weight but more reps. 35 lbs. with 10 reps is 350 lbs., whereas 6 reps with 50s is 300 lbs.

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7: If you cannot get the range of motion you like, drop the weight so you do. Don't deny you're doing half-ass work.
8: If you have only 30 minutes to do either weights or cardio, do cardio. Why? I don't like speed training with weights. Personal preference. And more rest usually equals more strength.
9: Only consume a caffeinated drink pre-workout. I don't have a morning cup of regular coffee unless I work out after.
10: Get plenty of salt from mustard, broth, etc. Salt doesn't make me fat, it just makes me hold a little more water. It's okay. No sodium = lowered performance.

Top 10 All Natural Ways to Stay Young

Stress Less

Getting older — without being doomed to wrinkle-dom and jiggly thighs — does not require a high-priced trainer and a bucket o' Botox. We swear it. We know it. We asked top researchers to share their stay-young secrets for winding back time naturally. Their advice will help you stay young and have you looking and feeling everyday fabulous, by doing everyday smart things: exercise, eat healthy, de-stress — not so hard, right? Try it today.

The Workout That Helps You Lose Weight and Stay Young

Get the complete You on a Diet Workout, developed by Dr. Mehmet Oz and Dr. Michael Roizen, authors of the best-selling You on a Diet.
Get the Workout

1. Give yourself a break

Recent studies show that stress causes physical changes in the body that can accelerate aging. Surges of the hormones adrenaline and cortisol cause blood pressure to rise and the heart to beat faster. These days, when our stressors seem unrelenting (a steady stream of job pressures, traffic jams, money problems), chronic doses of adrenaline and cortisol take a heavy toll on our physical and emotional health. "Sixty to 90 percent of all doctors' visits each year are related to anxiety, depression, obsessive anger and hostility, insomnia, high blood pressure, heart attacks — all problems caused by stress," says Herbert Benson, MD, author of the landmark book The Relaxation Response and a founder and director emeritus of the Benson-Henry Institute for Mind Body Medicine in Boston.
The most effective way to halt this destructive chain of events is to meditate, using what Dr. Benson calls "the relaxation response." The technique involves repeating a mantra — a word, sound, phrase, or prayer — for as little as 10 minutes a day. A 2005 study conducted at Massachusetts General Hospital in Boston showed that meditation helped prevent age-related changes in the brain.
Try it! Once or twice daily, for 10 to 20 minutes (yes, you do have the time — you just have to make it), sit in a quiet place, close your eyes, relax your muscles, roll your head, neck, and shoulders, and breathe deeply. On each exhale, repeat your mantra. If other thoughts try to invade, says Dr. Benson, tell yourself, "Oh, well," and return to your word or phrase. When you're done, keep your eyes closed for an extra minute; slowly allow everyday thoughts to flow back into your mind. Still not into the idea of meditation? Do yoga, or something active and repetitive, like running, instead. Focus on your breathing and how your feet land with each stride. Get your to-do list out of your head, says Dr. Benson.

2. Consume more fat

The healthy kind, that is. Omega-3 fatty acids (found in salmon, walnuts, and seeds) help stabilize your mood, maintain bone strength, and help prevent visible signs of aging by reducing inflammation in the body, explains Nicholas Perricone, MD, a leading anti-aging expert and author of 7 Secrets to Beauty, Health, and Longevity. "Omega-3s also boost the ability of the body's enzymes to pull fat out of storage — from your hips, say — and use it as energy," he says. "Omega-3s keep you healthy and your skin radiant."
Try it! "Virtually every expert agrees that you need two grams of omega-3 fatty acids a day," says Michael Roizen, MD, chair of the division of anesthesiology at the Cleveland Clinic in Ohio and coauthor of You on a Diet. Eat plenty of fatty fish such as wild salmon (a 3-ounce serving has 6.9 grams), as well as walnuts (one-half ounce has 9.2 grams), says Dr. Roizen. If you aren't getting enough omega-3s from your diet, consider taking fish-oil supplements.

3. Get off the couch

Not only does regular exercise help you lose weight, tone muscles, build healthier bones, and boost mood, it can also help you think clearly. Studies cited by the National Institute on Aging demonstrate a connection between physical exercise and better brain power. "Walking for just 10 minutes a day lowers your risk of Alzheimer's by 40 percent," says Gary Small, MD, director of the UCLA Center on Aging and coauthor of The Healthy Brain Kit. "Physical conditioning reduces stress and anxiety, which wipe out your memory bank."
Try it! Make time for three 20-minute workouts a week. Run, bike, swim, dance — do whatever you enjoy most.

4. Feel the love

Anyone who's ever fallen head over heels or discovered an activity that makes them eager to jump out of bed in the morning knows that passion is a powerful drug. "It's the central motivation of all human activity," says Gail Sheehy in her new book, Sex and the Seasoned Woman. The ability to embrace life boosts self-esteem, fuels the immune system, and improves cardiovascular health. Passion in bed can be particularly beneficial: "Loving touches release hormones, including oxytocin, that reduce stress and anxiety," says Mehmet Oz, MD, professor of surgery and vice chairman of cardiovascular services at New York-Presbyterian/Columbia University, as well as the coauthor of You on a Diet. "If sex is a purely hedonistic process, it won't have the same results."
Try it! Banish boredom and isolation at all costs. Rekindle the flames with your partner. Or discover a new love in the form of a mental or physical pursuit: Take up painting, join a book club, start a running program (you'll find motivation and tips and connect with other women like you through Team FITNESS, our personalized online exercise community, at fitnessmagazine.com/teamfitness). Do whatever it is that makes you feel energized and alive.

5. Drink red wine

Last fall, a groundbreaking study showed that mice on a high-fat diet supplemented with resveratrol, a substance found in the skin of grapes, had longer average lifespans than those not given the resveratrol. According to the study's co-lead researcher Rafael de Cabo, PhD, of the National Institute on Aging, resveratrol clearly reduced the risk of diabetes and liver problems in mice, leading to a significant decline in obesity-related deaths. But here's the catch: "You'd have to drink 180 bottles of red wine a day to get the same benefits," says Dr. Roizen.
Researchers are working now to improve the potency of resveratrol in order to develop a pill that contains the optimum amount of the substance. In the meantime, there's plenty of evidence that a little red wine can offset a host of health problems. A new animal study from Johns Hopkins University suggested that red wine can diminish brain damage caused by stroke by as much as 40 percent. And research released last year showed that grape-seed procyanidins, found in red wine, helps reduce arterial clogging, resulting in lower blood-cholesterol levels and a reduction in deaths from heart disease.
Try it! Until an optimally potent resveratrol pill is available, enjoy red wine, but it's best to follow the latest alcohol guidelines from the American Medical Association and drink no more than one glass (5 ounces) a day for your health.

6. Do yoga

More energy, better posture, greater flexibility, improved mood, and less stress are just some of the rewards of this mind-body workout. "Yoga means 'union' in Sanskrit," says Cyndi Lee, founder of New York City's Om Yoga and a FITNESS advisory board member. "Through conscious yoga breathing, you become aware of the connection between mind and body." That translates into major anti-aging advantages. Yogic breathing has been shown to oxygenate the cells, ridding them of toxins, helping prevent illness, and making skin radiant. Unlike other exercises, says Lee, yoga poses are designed to work the inside of your body as well as the outside, which helps rejuvenate the digestive system, the reproductive system, even the immune system. "Yoga is like wringing your body out like a washcloth," she says. "It's one of the best ways to keep things moving."

Try it! Practice yoga or other mind-body activities at least twice a week, says Lee, to give yourself an energy boost, help build bone mass, and de-stress.

7. Bite into a superfruit

There's a good reason we're hearing so much about pomegranates these days. "Current studies show that they are more beneficial than other fruits," says Dr. Oz. Pomegranate juice has been found to lower cholesterol and blood pressure, possibly delay the onset of atherosclerosis, and potentially help reduce the risk of Alzheimer's disease; researchers believe it may also help prevent some forms of cancer from starting or progressing. Pomegranates can also protect the skin from damage caused by UV rays, according to a study published last March.
Another promising anti-ager is the goji berry, a fruit native to Tibet that boasts 500 times more vitamin C by weight than an orange and is considered to be the most abundant source of carotenoids, a type of antioxidant, on earth. This little nutritional powerhouse — which tastes like a denser, sweeter cranberry — also contains more iron than spinach, 18 amino acids, calcium, magnesium, zinc, selenium, and vitamins B1, B2, B6 and E, according to Dr. Perricone. The goji berry stimulates the release of human growth hormone, a natural substance in the body that improves our ability to sleep, helps us look younger, reduces fat, improves memory, boosts libido, and enhances the immune system, he says.
Try it! Snack on a handful of dried goji berries (available at Whole Foods Market) throughout the day. Be sure to buy ones from Tibet, because they have high serum levels, advises Dr. Perricone. In addition, drink pomegranate juice. Not a fan of the flavor? Buy it in concentrate and add a tablespoonful daily to kefir (or plain yogurt), suggests Dr. Perricone. For dewy skin, try Rodial's Wrinkle Smoother, a pomegranate-infused anti-aging serum with marine extracts and vitamin C created to plump wrinkles, block sun and give a youthful glow (available at blissworld.com).
blissworld.com

8. Sip green tea

The health buzz about this brew keeps getting stronger: Last year, green tea was found to reduce the risk of breast cancer and prevent remissions, and now it's being tested as a way to help prevent bladder, colorectal, and lung cancer recurrence. "Green tea is an amazing compound in terms of blocking the signaling network that is linked with the progression of cancer," says Amy Yee, PhD, a professor of biochemistry at Tufts University and principal investigator of the cancer study. It's also an effective weight-management agent because it appears to rev up metabolism, says Dr. Roizen. Preliminary research indicates that green tea may even help prevent Alzheimer's disease. A Japanese study published last year in the American Journal of Clinical Nutrition found that drinking at least one cup a day can help keep your brain sharp as you get older.
Try it! Sip two or three cups daily for the ultimate health benefits, says Yee. We like Tazo China Green Tips tea.
tazo.com

9. Slather your skin with supplements

Retinol, a type of vitamin A (and a nonprescription, weaker-strength relative of Retin-A), is considered the most effective over-the-counter treatment to smooth the skin and prevent wrinkles, says David Colbert, MD, founder of the New York Dermatology Group and a member of the FITNESS advisory board, who practices in New York City. Retinols cause the skin to gently peel, revealing a silkier, rosier, and more supple layer. Dr. Perricone touts the benefits of alpha lipoic acid, a potent antioxidant that naturally occurs in the body. "Alpha lipoic acid is a wonderful anti-aging mechanism," he says. It has been shown to reduce fine lines, improve skin texture, tighten pores, and give skin a general radiance.
Another powerful age-defying ingredient is madecassol, or madecassoside (found in La Roche-Posay's Redermic, available at select CVS locations), an Asian plant extract that helps plump the skin, minimize fine lines, and restore a youthful glow, says Dr. Colbert. Madecassol has been used in France for decades to help heal scars and wounds. European studies have also found that it helps diminish wrinkles, restores firmness to skin, and hydrates skin cells.
Try it! Look for skin creams containing retinols, such as La Roche-Posay's Biomedic Retinol Cream (available at dermatologists' offices) or RoC's Retinol Actif Pur Night (at drugstores). Use it only at night, since it doesn't include an SPF. Or try products containing alpha lipoic acid.
Another good way to ensure cell turnover, protect your skin against free radicals, and stimulate collagen growth is to apply vitamin C serum under your moisturizer and makeup, says Dr. Colbert. Some expert-approved choices: IS Clinical C & E Serum (available at dermatologists' and other specialists' offices), SkinCeuticals C E Ferulic (at dermatologists' offices), Noah's Naturals Honest to Goodness Anti-Oxidant Serum Gel (at select Wal-Mart locations), and Pond's Age defEYE Anti-Circle Anti-Puff Eye Therapy (at drugstores). Finally, be sure to use a broad-spectrum sunblock every day to protect against UVA and UVB rays, which cause aging and skin cancer. One we like: Anthelios SX Daily Moisturizing Cream with Mexoryl SX (available at select CVS locations).

10. Do mental aerobics

A study published in last December's Journal of the American Medical Association shows that brain exercises can prevent cognitive decline, and the benefits can last for as many as five years. In his own research, Dr. Small has found that a two-week program of mental training can actually rewire the brain. "We've seen evidence on brain scans that memory improves," he says.
Try it! Strengthen your mind every day by doing crossword puzzles, Sudoku, or Brain Games, a handheld electronic game developed by Dr. Small that uses numbers, sequences, and word play to condition the left and right spheres of the brain (available at Wal-Mart and Target stores).

The Workout That Helps You Lose Weight and Stay Young

Get the complete You on a Diet Workout, developed by Dr. Mehmet Oz and Dr. Michael Roizen, authors of the best-selling You on a Diet.
Get the Workout

more  http://www.fitnessmagazine.com/mind-body/feeling/10-all-natural-ways-to-stay-young/

10 Tips for Staying Fit and Healthy its popular

Healthy By Lifestyle Boutique On 02 Nov 2012
As the cold weather sweeps in, it’s all too tempting to hide under chunky knits, eat warm comforting food and forget entirely about our need to exercise. That’s something that can wait until after Christmas, once spring has sprung and when swimsuit weather is just around the corner. Well, no more! We asked personal trainer and Flywheel instructor Paul Watson for his top tips to keep us motivated, fit and healthy during the dark winter months.
1. Eat Well

Studies have shown around 80% of any fitness goal depends on your diet, be it weight loss, muscular development or training for an event. Eating a good balance of clean carbohydrates, fresh protein and healthy fats will give you the energy to aid your fitness challenge and show results quickly.
For the most part when coaching clients through weight loss and definition, I advise eating three meals and two snacks to help keep your metabolism burning at a constant rate.
When planning meals and cooking, look at the labels for the content of carbohydrates, proteins and fats. You should aim for around:
- 45% Carbohydrates – preferably natural and non-starchy… no genetically enhanced products (e.g. pasta, bread, white rice)
- 30% Protein – preferably low fat cuts of meat and fish, nuts, soy beans and pulses are also great sources of protein
- 25% Fats – again nuts and seeds are great sources, as well as avocado and oily fish.
2. Keep Hydrated

Hydration is key to staying healthy; after all, the brain is made up of around 70% water.
A question I always get asked is ‘how much water should I drink?’ well that depends on you; a minimum for any adult should be two litres of water a day but a simple bit of math will help you find a more personal amount:
Body weight KG x 0.03 = MINIMUM DAILY WATER INTAKE
It sounds like a lot of water to drink, but it will wash out salts, toxins and aid with the body’s recovery from exercise.
3. Regular Exercise
Working out three to four times per week is a great place to start, once you have your routine, stick to it and you will see the benefits. You’ll notice increased energy levels and your body will begin to adapt. That fitness goal will become ever closer.
If you struggle for time, write down everything you have to do for the week, find a spare 30 to 60 minutes each day and dedicate that to your health, either workout, walk to the shops rather than drive or simply relax; take time to lie down and just relax.
4. Routine and Variety
Set a plan! Be it a monthly, weekly or daily. Just a little effort of 20 minutes planning will make a world of difference to your workouts and general health.
You will know what you have to do and when, spreading your workouts and activities over the week will give your body time to recover and allow you to enjoy exercise. Incorporating different styles of exercise will help you to enjoy yourself as well as seeing results in your skill development and health.
5. Professional Advice
Seeking advice from health and fitness professionals can open doors you never knew existed. There are thousands of online blogs, Facebook pages and Tweets you can follow and pick up free tips and advice.
Never be afraid to ask, that’s why health and fitness professionals exist, no matter the question, a good professional will give you an answer or pass you on to someone who may have a better knowledge in the particular subject.
6. New Skills

As well as the obvious physical benefits, learning a new skill has great mental benefits too. It’s always good to keep your body and brain guessing. Try new activities; there are opportunities everywhere to learn new skills from athletics to yoga or the less traditional forms of exercise such as rock climbing, boxing, rowing or canoeing.
Share your stories about exercise with friends and introduce them to your new passion, a bit of friendly competition never hurts.
7. Why, How, When and What?
A great way to set fitness and health goals is simply by asking yourself why you are doing what you are doing, how you are going to do it and when you want to achieve it by.
WHY – choose a goal
HOW – create a plan, measure your progress with photos, body fat analysis and diameter measurements. Seek advice on the most efficient techniques and tips for that specific goal.
WHEN – pick a deadline of when you want to achieve your goal by, and stick to it.
WHAT – seek professional advice of what exercises to perform, you can find many good workouts online.
8. Balance

When looking to develop and maintain fitness and health, a balanced lifestyle is very important. When starting a fitness journey be sure to schedule rest days into your programme as well as a balance between cardiovascular and resistance exercise. Without rest, our bodies don’t have time to repair and develop from exercise.
Equally we need to find the correct personal ratio of work: exercise: rest.
I often hear ‘I just haven’t got time to work out’. Remember just 30 minutes of exercise can increase your fitness levels, if that means eating lunch at your desk and using half of your lunch break to exercise, that could be a sacrifice to be made.
You need to make change to see a change.
9. Relaxing and Sleep

A lot of us have forgotten how to relax. We often find ourselves carrying stress and tension in our muscles, when sometimes all we need to do is lie down and allow ourselves to relax, clear our minds of all thoughts and just listen to your body.
When the body is relaxing it is able to repair, after efforts of exercise, it will also relax the mind enabling you to mentally focus. Being mentally focused is almost as important as the exercise itself. To achieve any life goals you must believe in yourself.
10. Enjoyment
Enjoy what you are doing, if you enjoy your exercise you will work harder.
Choose activities you think you’ll enjoy, try new activities, if you don’t enjoy them at least you know you’ve tried.
Just because the food you eat is healthier, doesn’t mean it needs to be tasteless and boring, add spices and natural flavors, and be adventurous when cooking your healthy meals.

Paul’s Quick Tips
Set a goal
Commit to that goal
Never be afraid to ask for help
Try new things
Be adventurous with your food and look at what you are eating
Learn, Sweat and Enjoy

Paul is a personal trainer and Flywheel instructor based in Dubai. He specialises in pre and postnatal exercise, and is a keen cyclist. He also instructs at Flywheel Sports, a revolutionary indoor cycling studio in Dubai, originating from New York.




If you would like to find out more about Paul and the work he does, visit his website. He welcomes questions so don’t be afraid to get in touch!

source  http://www.insignia-lb.com/2012/11/02/the-top-10-tips-for-staying-fit-and-healthy/

31 Daily Tips to Help Your Family Eat Better

1. Make it fun for kids to try new fruits and veggies. Let them pick out a new fruit or vegetable in the grocery store each week, and figure out together how to cook or prepare it in a healthy way.
    
2. Whole grains are a good option! Choose whole-grain foods, such as whole-wheat bread, rye bread, brown rice, popcorn, oatmeal and whole-grain cereal.
    
3. Some fats are better for you than others. Use liquid vegetable oils such as canola, corn, olive, safflower, sesame and sunflower oils in place of butter and solid fats whenever possible.
    
4. Help your children develop healthy habits early in life that will bring lifelong benefits. Be a good role model, make it fun, and involve the whole family in lifestyle changes.
    
5. Chicken, fish and beans are good choices for protein. Remove skin and visible fat from poultry. If you do eat red meat, limit it to once in a while, keep portion size small and choose the leanest cuts.
    
6. Read food labels Pick healthy foods that provide nutrients like vitamins, minerals, and dietary fiber but limit sodium, added sugars, saturated fat and trans fat.
    
7. When you cook at home you have more control over ingredients and portion sizes, so aim to cook at home more often than eating out. Get great recipes and tips at heart.org/simplecooking.
    
8. For snack time, keep fresh fruit and pre-chopped or no-chop veggies on hand. Your family is more likely to grab fruits and vegetables over other items if they’re readily available.
    
9. Enjoy fish high in omega-3 fatty acids. Oily fish such as salmon, mackerel, trout and albacore tuna are good choices.
    
10. Break up with Sneaky Salt! Take the pledge and learn how to reduce the sodium your family eats. Most sodium in the American diet comes from processed and restaurant foods, not from the salt shaker!
     
11. A small handful of nuts or seeds can be a satisfying and healthy snack. Look for unsalted or lightly salted nuts. Almonds, hazelnuts, peanuts, pecans, pistachios and walnuts are all good choices.
     
12. Vegetables and fruits are loaded with nutrients and fiber, and typically low in calories and sodium. Fresh, frozen or canned produce can all be healthy choices, but compare food labels and choose wisely.
     
13. Use fresh or dried herbs and spices or a salt-free seasoning blend in place of salt when cooking. Add a squeeze of fresh lemon or lime to add flavor to cooked foods.
     
14. Package your own healthy snacks. Put cut-up veggies and fruits in portion-sized containers for easy, healthy snacking on the go, without the added sugars and sodium.
     
15. Do you know the Salty Six for kids? These six common foods contribute the most sodium to American kids' diets. Compare food labels and help your kids make healthy choices.
     
16. Cook vegetables in healthy ways that will help bring out their natural flavors, including roasting, grilling, steaming and baking. You’ll need less salt (if any) and may even turn the most anti-veggie kid into a fan!
     
17. Let our heart be your guide when grocery shopping. Look for foods with the American Heart Association’s trusted Heart-Check mark to make smarter food choices.
     
18. Try sparkling water, unsweetened tea or sugar-free beverages instead of sugar-sweetened soda or tea. Add lemon, lime or berries to beverages for extra flavor.
     
19. Enjoy fruit for dessert most days and limit traditional desserts to special occasions. Try a delicious smoothie, a mixed berry and yogurt parfait, or a baked spiced apple or pear!
     
20. Instead of frying foods – which can add a lot of extra calories and unhealthy fats– use cooking methods that add little or no solid fat, like roasting, grilling, baking or steaming.
     
21. Grow fruits and veggies in your own garden. Kids are more likely to try something they’ve grown themselves. Join our Garden Community for great tips on how, what and where to grow.
     
22. Schedule time each week to plan healthy meals. Keep your recipes, grocery list and coupons in the same place to make planning and budgeting easier.
     
23. Serving size does not always equal portion size. Check the serving size and servings per container because what might seem like a typical portion could actually equal two or more servings.
     
24. Get your kids in the kitchen! They’ll be more excited about eating healthy foods when they’ve been involved. Give them age-appropriate tasks and keep a step-stool handy.
     
25. Use frozen or canned fish and poultry for a quick and easy meal. Choose the options canned in water and watch sodium content.
     
26. Try a meatless meal each week. Think vegetable lasagna or a portabella mushroom burger! Vegetables and beans can add protein, fiber, and other nutrients to a meal.
     
27. Be an advocate for healthier kids! Insist on good food choices at school and childcare centers. Contact public officials and make your voice heard. Find out more at preventobesity.net.
     
28. Eating healthy on a budget can seem difficult, but it can be done! Many fruits, vegetables and legumes (beans and peas) cost less than $1 per serving.
     
29. Watch out for added sugars. They add extra calories but no helpful nutrients. Sugar-sweetened beverages and soft drinks are the number one source of added sugars for most of us.
     
30. Eat the rainbow: A fun and tasty way to make sure your family is eating a good variety of fruits and vegetables is to eat as many different colors as you can each day.
     
31. Learn more about how to help your family be healthier at heart.org/healthyhome.

source:  http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Daily-Tips-to-Help-Your-Family-Eat-Better_UCM_461172_Article.jsp