– Eat lots of fruit and vegetables.
– Eat more fish.
– Cut down on saturated fat and sugar.
– Try to eat less salt, less than 6 grams/day.
– Get active.
– Maintain a healthy weight.
– Drink plenty of water.
– Don’t skip breakfast.
Instead of focusing on what to remove from your meals, try adding a few new habits to make your meals healthier!
Add more vegetables the easy and tasty way. Grab the microwavable steam bags from the freezer section and top with your favorite herbs or a sprinkle of cheese. If you don’t enjoy soft vegetables, consider hard vegetables like broccoli, cauliflower, carrots or sweet potatoes. Wash, cut into bite-size pieces, toss in a little olive oil, salt, garlic and herbs then roast at in the oven at 425 degrees F for 20 to 25 minutes for crunchy-tender veggies.
Sautéed veggies, like mushrooms, peppers, onions and other favorites, add flavor to your eggs and provide nutrients to power your day. If you like avocado, add it to your sandwich for a dose of healthy fats and good cholesterol. Not a fan of vegetables at all? Consider hiding your veggies in pasta sauce or meatballs. It’s easy to search on-line for “hidden vegetable recipes” that will be sure to please even the pickiest eater.
Instead of refined flour pasta, try whole grain or legume-based pastas, like chickpea or black bean. These pastas are higher in fiber, which can help you feel fuller longer. You can even mix them half and half with traditional pasta. Add more protein and fiber to your diet by trying quinoa instead of rice. Though the calorie counts are similar, quinoa has more protein and fiber than brown rice. When sautéing, replace butter or coconut oil with olive oil to trade saturated fats for healthier fats.
A great way to beat the mid-afternoon sugar craving is to keep apples, tangerines, berries or another favorite fruit on-hand to satisfy your need for sugar; eat fruit with peanut or almond butter for extra protein and fat to keep you feeling full after your snack.
If you‘re craving chocolate, try a vanilla or chocolate Greek yogurt and add some dark chocolate chips, nuts and berries. You’ll feel like you’re indulging while giving your body important nutrients.
Drink more water. Increasing your water intake can help curb cravings, boost your energy and support every single system in your body, including your immune system. By drinking more water, you’ll likely think clearer, digest food easier and your joints and muscles will feel better.
Eating well takes just a few new habits that will enhance your health and well being.