as per the world health organisation a healthy diet is essential for good health and nutrition in simple words we are what we eat and the food that we eat does not just feed our body but also our mind thus it is important that we eat and make our family eat the right food for everyones good healthwhile social media is full of people propagating fancy diets we must never forget the basics being mindful of what you eat can play a huge role in keeping infections at bay boosting immunity promoting growth in children fighting disease and keeping us nourished the good news is that we all have well understood the importance of eating healthy in the wake of covid19 but here is a conclusive list of what simple steps you can take to keep your familys health in good shape choose your oils wiselyreduce the intake of refined vegetable oils rich in omega 6 fatty acids and include sources of omega 3 fatty acids in your diet omega 6 and omega 3 fatty acids are required in equal quantities from our bodies but high intake of refined oils disturbs the ratio in which these two fatty acids are required resulting in a negative impact on the body to strike the balance reduce the foods rich in omega 6 fatty acids like sunflower soybean cornrefined oil you can rather have more ghee olive oil and mustard oil in daily cookingreduce the intake of carbohydratescarbohydrates are a part of almost all foods that we eat excluding fats oils and butter rice whole wheat bread vegetables fruits carbohydrates are present in almost everything we eat in varying quantities if chosen wisely it brings together the benefits of fibre for the gut eliminate the intake of processed simple carbohydrates like bread noodles biscuits and pasta add foxtail millets to your diet like ragi bajra and wheat flourincrease the portion size of pulses and nuts and decrease the intake of cereals to have a balanced diet eggs fish and dairyanimal foods like milk cream egg cheese cottage cheese yoghurt meat chicken and fish provide you with a variety of micronutrients that are difficult to obtain in adequate quantities from plant sources alone vegetarians are often deficient in vitamin b12 which makes the consumption of dairy products even essentialcut back on sugarwhile we do recognise sweets chocolates and aerated drinks as sweet brown sugar jaggery honey and high fructose corn syrup are also different forms of sugar which often go unnoticed these have a high amount of calories that have the same effect on our blood sugar levels as raw sugarseedsdifferent types of seeds are rich in fats protein fibre calcium iron magnesium zinc vitamin b6 among other vitamins and minerals you can include flaxseeds chia seeds to get a healthy dose of omega 3 as you lower your intake of carbohydrates include seeds like flax seeds sesame seeds chia seeds melon seeds pumpkin seeds and nuts like peanuts walnuts almonds in