For many people, it can feel overwhelming to try and figure out how to eat a more healthy diet. Some people get sidelined from making lifestyle changes just by thinking and worrying about things like how much work it might entail, how difficult it will be to give up unhealthy foods, and if they will be able to stick to the changes. Don’t worry – you don’t need to make massive changes to eat better – start small and build on the changes over time.
Below are a few simple diet changes that will pay big bonuses in helping you to improve your health.
Ditch the soda
If you love soda, this is one change that will have an enormous impact on your health. Why avoid soda? Below are some of the reasons that soda is bad for you:
- One 12 ounce can of soda is loaded with sugar – 10 teaspoons of sugar. It has no nutritional value, and will make you pack on the pounds over time. Think about this – if you keep eating the same food that you eat now, but you add two cans of soda per day, you will gain 31 pounds in a year!
- Drinking sodas is addictive, and is associated with eating unhealthy foods such as chips and hamburgers.
- Soda quickly increases your blood sugar. This quick rise in blood sugar over time will put you at increased risk for diabetes.
- Many sodas contain phosphate, which can increase the risk of osteoporosis.
Try a new whole grain
Many people are used to eating refined grains from white bread and white rice. But the problem with refined grains is that they have been processed. The processing removes the most nutritious part of the grain – the bran and germ that contain the fiber, iron, and vitamins.
If you are eating mostly refined grains, try out some more wholesome grains. Below are a few suggestions for whole grains that are tasty and nutritious:
- Quinoa – Quinoa is a whole grain, similar to rice, that has a nutty flavor. It can be used as a substitute for rice, in desserts, for breakfast, and in soups. Not sure how to cook quinoa? Check out these recipes at Epicurious.
- Oats – Oats are a great grain if you are looking for foods that will help you control your cholesterol. You can eat rolled oats in porridge, cookies, bread, and in granola. Steel-cut oats are my favorite – they differ from rolled oats since they are cut into 2 or 3 pieces rather than rolled.
- Brown rice – Brown rice is a smart choice for whole grains, and can be used in many recipes.
- Popcorn – If you have the munchies, popcorn makes a great choice for a snack – much better than potato chips!
Eat more heart healthy fat
If you have tried to lose weight in the past, you might have tried a low fat diet that avoided all types of fats. While you do need to beware of bad fats, there are some good fats. Below are some of the good fats that you should try to incorporate in your diet.
- Flaxseed contains omega 3 fats, antioxidants, and fiber. You can mix it in your cereal, add it to breads and muffins, and add it to pancakes.
- Avocados contain mostly monounsaturated fat, which helps to control your metabolic rate and reduce overeating. They are packed with vitamins, iron, and minerals, and they are a rich source of fiber. Health benefits include helping to regulate blood pressure, lower cholesterol, and strengthen the immune system.
- Extra virgin olive oil is a major part of the Mediterranean diet. The Mediterranean diet is associated with less heart disease and less cancer, even though the diet is relatively high in fats. The majority of fats in the Mediterranean diet are not found in meat, but are found in nuts, seeds, olive oil, and fish.
- Nuts are high in protein and antioxidants. Eating a small quantity of nuts each day – around 1 or 2 ounces per day – is associated with reduced risk for heart disease.
While these are all foods that contain healthy fats, remember that they are calorie dense, so you must eat these in moderation.
Eat more beans
Beans are a nutritional powerhouse. They are packed with protein, fiber, antioxidants, and vitamins. Beans help to lower cholesterol, prevent cancer, and improve diabetes. They are inexpensive and can be used in many recipes as a substitute for meat. Check out these bean recipes.
Eat less red and processed meat
Meat tends to be high in saturated fat – eating too much saturated fat leads to high cholesterol. A recent study published in the March 23 issue of The Archives of Internal Medicine found that the men and women in the study who ate the most red and processed meat were more likely to die sooner from heart disease and cancer.
Try to eat less red and processed meat – instead try eating more beans, fish or poultry.
Summary
So in a nutshell, try some of the following changes – your body will thank you for it!
- Ditch the soda.
- Eat more whole grains.
- Eat heart healthy fat.
- Eat more beans.
- Eat less red and processed meat.