To eat healthier, you don't have to change your entire diet. A few simple tweaks, some basic nutrition knowledge, and a willingness to change are sometimes all that's required. These five simple suggestions (with recipes!) are a terrific place to start.
Your "get healthy" objective has just been a whole lot easier. There are no gimmicks, and no large investments of money or time are required. There are a few basic, everyday improvements you can make to your eating habits right now, as well as some delicious, nutritious dishes. Try out the suggestions below, starting with dinner tonight.
1. Replace Refined Grains with Whole Grains
According to the 2015-2020 Dietary Guidelines for Americans, whole grains should account for at least half of our total daily grain intake. It's no surprise that people who consume a lot of whole grains are leaner and have a lower blood cholesterol level than those who don't. Furthermore, whole grains, such as brown rice, oats, quinoa, and bulgur, retain their bran, providing extra fiber, vitamins B, magnesium, and other essential elements.
Don't be Fooled: Shopping for whole grains can be difficult. Although bread or crackers labelled "multi-grain," "stone-ground," or "100% wheat" may appear to be healthful, they are often comprised primarily of refined white flour. Look for goods that have the whole grain mentioned first in the ingredients list to ensure you're getting whole grains.
2. Replace Salt with Herbs and Spices.
Even if you don't have heart problems, you should limit your sodium intake, as most of us consume far more than the recommended 2,300 mg (about 1 teaspoon) each day. While not always a perfect substitute for salt, using chopped fresh and dried herbs and spices to distract your palate can help ease the transition to lower-salt cooking by bringing out other flavors.
Seasoning blends can be purchased in any spice aisle; just make sure they're labelled "salt-free." You're not ready to give up salt entirely? Consider the following: If you can't taste salt, shouldn't add it. If you add salt right before serving, a little goes a long way, so leave it out while you're cooking.
Also see 7 Healthy Foods to Eat Right Now
3. Substitute Wild-Caught Alaskan Salmon for Farmed Atlantic Salmon.
Imagine a wild salmon leaping around in the waters off Alaska, eating insects and plankton. Consider a salmon produced on a fish farm, where it is given a heavily processed, high-fat diet to help it grow larger.
Alaskan wild-caught salmon boasts more heart-healthy omega-3s per serving than farmed salmon and contains fewer calories. It also contains less toxins and impurities and is more environmentally friendly. If you can't find it fresh or frozen, let us know. It's also good canned.
4. Substitute Lean Meats and Plant-Based Protein for Processed Meats.
The World Health Organization issued a strong warning in 2015, stating that processed meats such as hot dogs, sausage, corned beef, bologna, and bacon can increase the risk of colorectal cancer, as well as prostate and pancreatic cancer. We're not suggesting you eliminate it entirely, but if your go-to lunch is a BLT or a Reuben, it's time to make some changes.
Rather, try canned tuna or salmon, or skinless turkey or chicken breast. Include more plant-based proteins in your diet, such as hummus, peanut butter, and black beans, which are high in fibre, low in calories, and packed with health benefits.
According to a 2017 study, substituting plant-based protein for one or two servings of meat each day will help lower your risk of heart disease. It's also less expensive.
5. Substitute Milk Chocolate for Dark Chocolate.
Snacking on a little dark chocolate every day is an easy way to satisfy your sweet appetite while also improving your health. It's high in flavanols, which have been shown to promote heart health by lowering blood pressure and reducing inflammation, according to study. Other research suggests that dark chocolate may help prevent diabetes by boosting insulin sensitivity.
It's also rich in iron, copper, zinc as well as phosphorus, among other minerals. Choose kinds that include at least 70% cocoa; the higher the amount, the more antioxidants and other nutrients there are. But take it easy—chocolate is heavy in sugar, fat, and calories, so a small amount goes a long way.