How keep your family healthy

keep your family healthy is your job, Here are same ways to make that happen:

Eat breakfast every day. Eating a healthful breakfast may help you avoid getting “over-hungry” and then overeating later in the day. People who skip breakfast often feel so hungry that they eat more later on. So they get more calories than they would have if they ate breakfast.

Exercise. Regular physical activity burns calories and builds muscle both of which help you look and feel good and keep weight off. Walking the family dog, cycling to school, and doing other things that increase your daily level of activity can all make a difference. If you want to burn more calories, increase the intensity of your workout and add some strength exercises to build muscle. The more muscle you have, the more calories you burn, even when you aren't exercising.

Reduce screen time. People who spend a lot of time in front of screens are more likely to be overweight. Set reasonable limits on the amount of time you spend watching TV, playing video games, and using computers, phones, and tablets not related to school work. Be sure to set aside enough time to exercise every day and get enough sleep.

Watch out for portion distortion. Big portions pile on extra calories that cause weight gain. Sugary beverages, such as sodas, juice drinks, and sports drinks, are empty calories that also contribute to obesity. So choose smaller portions and go for water or low-fat milk instead of soda.

Keep your eating patterns consistent. Follow a healthy eating pattern regardless of changes in your routine. Plan ahead for weekends, vacations, and special occasions. By making a plan, it is more likely you’ll have healthy foods on hand for when your routine changes.

Have Protein at Every Meal and Snack. Adding a source of lean or low-fat protein to each meal and snack will help keep you feeling full longer so you're less likely to overeat. Try low-fat yogurt, small portion of nuts, peanut butter, eggs, beans, or lean meats.