A quick search online on “Healthy Diet Tips” will bring you across dozens of blogs talking about cutting carbs and avoiding certain foods to live a balanced life. However, there are other answers to building a healthy diet for your family.
From busy work schedules to stress, plenty of things might come in the way of eating healthy. Some people are restrained by their budget, and some see it as “one more” exhausting to include in their routine.
Lastly, not all family members might agree on eating the same meal. This is where dietary supplements and herbal supplements come in. They help you fulfill the recommended intake of nutrients that you usually miss in your meal.
What Is a Dietary Supplement?
According to the FDA, a dietary supplement adds more to your diet than conventional food. Some of the most common supplements include:
- Vitamins (Multivitamins, Biotin, Vitamin D, etc.)
- Minerals (Calcium, Iron, Magnesium, etc.)
- Herbs (Ginger, Cinnamon, Echinacea, etc.)
- Botanical Compounds (Curcumin, Caffeine, etc.)
- Amino Acids (Tryptophan, Glutamine, etc.)
- Live Microbials (Probiotics)
Some supplements help treat specific health problems. Here are a few examples of them:
Brain Health
The top migraine dietary supplements contain Vitamin B2, Vitamin D, coenzyme Q10, magnesium, and melatonin.
These help with brain inflammation, treat Vitamin D deficiency, reduce oxidative stress, maintain blood pressure and nerve function, and relieve pain that helps you sleep at night.
Prostate Health
Plenty of hemorrhoid dietary supplements contain herbs, such as stinging nettle, saw palmetto, pygeum, and Tribulus.
All these herbs contain certain vitamins that strengthen blood vessels, reduce bleeding and itching, and relieve pain.
Herbal Supplements for a Balanced Diet
Here are a couple of herbs you can include in your diet:
Cascara Sagrada
Cascara sagrada is an FDA-approved dried bark of a shrub used for constipation. It’s an OTC laxative that is often added to supplements. It stimulates bowel movements and effectively empties the colon for a colonoscopy.
How to Use
You can take a single tablet a day before your meal. The dried bark can also be steeped in hot water to make tea.
Agaricus Blazei
Agaricus blazei is a mushroom that is an antioxidant, strengthens your immune system, and fights tumor growth. It is most commonly used in Japan to fight diabetes, heart conditions, and hay fever.
How to Use
You can take a single tablet daily for up to 6 months.
Plantain
The plantain plant has broad leaves and is native to Asia and Europe. It contains chemicals that help decrease mucous, swelling, pain, and open airways.
The herbal supplement is also quite effective in killing fungi and bacteria. It is commonly used for abnormal menstrual bleeding, mouth sores, and cough.
How to Use
You can take a single tablet a day before your meal.
Pleurisy Root
The pleurisy plant grows all over the US. Its root is used as medicine for lung problems, coughs, bronchitis, and influenza.
How to Use
The dosage of this herbal supplement is set according to a person’s age and existing health problems. Kindly consult a physician for the correct dosage.
Healthy Eating Tips for the Family
Now that you know how dietary supplements help you maintain a balanced diet and replenish your vitamin reserves, let’s take a look at some healthy eating tips for the family:
1) Stop Trying to Make Picture-Perfect Meals
Social media has a way of making us chase perfection. Whether it’s food or clothes, we have become obsessed with following the trends. When it comes to eating healthy, no way is right or wrong.
Don’t try to buy expensive products that take time to prepare. This will put a lot of pressure on you. Make easy meals that include healthy fats and vegetables.
2) Don’t Exclude Certain Foods from Your Diet
Labeling foods because of their high carb or sugar content excludes many foods from your diet. Thus begins the unhealthy relationship between you and your favorite food because you are trying to avoid it.
Remember that to maintain a healthy diet, and you must focus on portion size. The more you label food “off-limits” for your kids, the more they crave it.
3) Eat More Vegetables and Fruits
Fill up your plate with leafy greens and other vegetables and a nice portion of protein, and have a bowl of fruits afterward ― this will keep you satiated until your next meal, stopping you from snacking in the middle of the day.
Fill up your plate with leafy greens and other vegetables and a nice portion of protein, and have a bowl of fruits afterward ― this will keep you satiated until your next meal, stopping you from snacking in the middle of the day. Speaking of fruits, knowing the best time to eat them can significantly boost your weight loss efforts and overall health.
4) Focus on Wellness, Not Weight
One of the biggest mistakes families make is focusing too much on weight. Maintaining a balanced diet is about getting fit but should also concern other things, such as healthy bowel movements, HDL, strength, etc. Rather than counting calories, read the labels to determine the food’s nutrients.
The Bottom Line
The best way to maintain a healthy diet for your family is to introduce dietary supplements and not exclude any food because of its carb or fat content. Focus on eating healthy and practice portion control.
Christopher Adams is a registered dietitian specializing in weight management and preventative healthcare. He’s also the author of a bestselling book on nutrition and a consultant dietitian for hospitals and wellness centres. Adams believes in empowering individuals to make healthier food choices using evidence-based research and practical advice.