Follow a healthy eating plan Make healthy food choices keep your calorie needs and your familys calorie needs in mind and focus on the balance of energy IN and energy OUT Focus on portion size Watch the portion sizes in fast food and other restaurants The portions often served are enough for two or three people Childrens portion sizes should be smaller than those for adults Cutting back on portion size will help you balance energy IN and energy OUT Be active Make personal and family time active Find activities that everyone will enjoy For example go for a brisk walk bike or rollerblade or train together for a walk or run Reduce screen time Limit the use of TVs computers DVDs and video games because they limit the time for physical activity Health experts recommend 2 hours or less a day of screen time that does not work- or homework-related Keep track of your weight body mass index and waist circumference Also keep track of your childrens growth Ensure that your abdominal circumference is lower than 80 cm 90cm women and men Keep fasting sugar lower than 80 mg and blood pressure lower than 80 mm Hg Keep heart rate lower than 80 per minute and bad LDL cholesterol lower than 80 mg Do not consume more than 80 grams of caloric solid or liquid food at once Observe carbohydrate fast 80 days a year Consume at least 80 fruits and vegetables servings in a week