What healthy eating habits can be followed by one who eats unhealthy food?

Hello,

Welcome to icliniq.com.

I can understand your concern.

Your concerns are valid since high sodium intake can result in many metabolic disorders like hypertension, diabetes, and high cholesterol. Outside food without moderation can affect the overall health since outside foods contain preservatives and sometimes unhygienic methods are followed to cook food. Though he eats out or orders outside food, it can be balanced by following simple principles of balance, variety, and moderation. I suggest your son chooses healthy snacks. These choices are easy to follow and are readily available like:

1. Whole-grain sandwich with lean meat, vegetables, and mustard (instead of mayo).
2. Salad with lean protein.
3. Vegetable soup.
4. Fruits with peels including oranges and bananas.
5. Vegetables like carrots, or cucumbers with hummus or yogurt.
6. Nuts and Seeds (pre-portioned into snack-size bags).
7. Trail mix.
8. Puffed rice with roasted channas, Dhokla, khakhra, and roasted makhana.

Your son must stay sufficiently hydrated. Drinking water enhances the mood, prevents headaches, aids in digestion, and helps tackle cravings. Iced tea, green tea, coconut water, and lemon juice should be preferred. Other tips include:

1. Healthy breakfast choices should be followed while traveling or dining out.
2. Wholewheat bread or vegetable sandwich.
3. Chia pudding.
4. Vegetable cheela with green chutney.
5. Idlis with green chutney.
6. Low-sugar breakfast cereal.
7. Boiled eggs.

Smart healthy choices for dining while traveling include starting the meal with clear soup or salads without dressings and ensuring a protein source at each meal. A few healthy choices include:

1. Steamed vegetables.
2. Brown rice.
3. Whole wheat or multigrain roti or phulka.
4. Wholegrain pasta.
5. Quinoa preparation.
6. Idli or dosa.
7. Dal without tadka.
8. Tofu.
9. Egg salad.
10. Sprouts.
11. Grilled chicken.
12. Steamed or baked fish.

In case of unavailability of healthy choices, protein powders mixed in water or low-fat milk with nuts or seeds, form a healthy meal. You can carry small pouches of protein powder and mix it with buttermilk lassi or plain water to meet your protein intake or simply take protein bars. Try to use staircases instead of escalators or lifts. Walking daily for 15 minutes after major meals is very beneficial. I also suggest he prepare an easy meal which can be made well in advance like salads, overnight oats, etc.

I hope this helps. Do get back if you have any further queries.

Thank you.