Submitted by Bernie Allen, ADRC Nutrition Program Coordinator
For many of us, changing unhealthy eating habits seems like a major challenge. People often equate healthy eating with boring or bland food and “fad diets.” Healthy eating can seem overwhelming and complicated. However, it doesn’t need to be complicated.
Ideally, eating healthy should result in a varied diet that includes lots of delicious food. Here are some easy tips that will help you start eating healthier this year:
1. Choose whole foods instead of processed. Swap your frozen meal or pizza with whole foods using a simple recipe. Start slow by finding recipes that include chicken or fish and only 3 to 5 other ingredients. Also, just adding some fresh veggies to your lunch and dinner is great way to include whole foods in your diet.
2. Avoid Sugary Drinks. According to the Beverage Marketing Corporation, the average American drinks around 45 gallons of soda each year. The consumption of sugary drinks is associated with an increased risk of Type 2 diabetes and obesity. So, instead of drinking packaged juice or soda, go for unsweetened beverages or infused water.
3. Keep healthy food readily available. When you get hungry, you’re more likely to eat the first thing you see on the counter or in the cupboard. Keep healthy food in easily accessible and visible places in your home. Place some fruit in a basket and keep it on the kitchen counter. Store healthy snacks at eye level in your pantry. Items such as almonds, pistachios, popcorn, dark chocolate (at least 72% cocoa) and dried fruit work great, as they are shelf stable and taste great.
4. Eat more fish. The American Heart Association recommends eating fish (particularly fatty fish like salmon and mackerel) at least twice a week. Fish that are loaded with omega-3 fatty acids are considered “super foods.” Studies have shown that consuming omega-3 fatty acids regularly can improve brain and heart health, and they may reduce the risk of diseases such as Alzheimer’s, dementia and diabetes.
5. Use smaller plates. Research indicates that eating a meal using a large plate tricks your brain into thinking that you haven’t eaten enough. Using a smaller plate may cause you to feel full quicker and avoid overeating.
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