Its good that you took initiative for a healthy family. The amount of calories depends on the age, weight, physical activity and the health status of a person. So it varies among different members of a family. However I would suggest you some tips for the healthy diet in common. Most fruits and vegetables are naturally low in calories and provide essential nutrients and dietary fiber
. They may also play a role in preventing certain chronic diseases. When compared to people who eat only small amounts of fruits and vegetables, those who eat more generous amounts, as part of a healthy diet, tend to have reduced risk of chronic diseases. These diseases include stroke
, type 2 diabetes
, some types of cancer, and perhaps cardiovascular disease
1. Add fruit to your breakfast cereal or oatmeal (not just bananas, but also try apples, grapes, berries, peaches, papaya or oranges).
2. Snack on mini-carrots or dried fruit at work instead of candy.
3. Add to your take-out dinner with fruits and vegetables from home.
4. Microwave a vegetable to add to your dinner or eat some fruit for dessert.
I would also suggest you to see a dietician for an individual diet and sample menus. you could log on to www.dietnut.in to get nutrition advice.