Choose wheat, multigrain, or rye bread and whole wheat pasta. If you like oatmeal for breakfast, pick whole oats. Depending on your individual needs, your doctor might recommend that you eat fewer carbs.
Add spinach to a smoothie in the morning to add a serving of leafy greens that you won’t even notice. The next time you make tacos, try throwing in some peppers and onions. Pasta dishes are a great place to add extra veggies. Toss some mushrooms in with your spaghetti or lasagna. Don’t be afraid to try new foods. If you think you don’t like vegetables, just try another kind.
Add berries or a banana to your morning cereal or oatmeal. Fresh fruits taste great in salads. Try adding some dried cranberries for a flavor boost or combining a pear with goat cheese over some leafy greens.
Lean cuts of chicken, pork, and turkey Fish, such as salmon, white fish, and tuna Nuts like cashews, almonds, and pistachios Beans, such as black beans, pinto beans, and cannellini beans Lentils and chickpeas
Monounsaturated fats and omega-3 fatty acids are good fats, which you should try to consume regularly. They help lower the “bad cholesterol” in your body by raising “good cholesterol”. Foods that are high in fatty acids are olive oil, nuts, fish oil, and various seed oils. Adding these “good” fats to your weekly diet can lower your cholesterol and reduce your risk of heart disease. Avoid trans fats and saturated fats. Trans fats, also known as partially hydrogenated oils, are a form of unsaturated fat commonly found in processed foods. Consuming them raises your risk of heart disease.
Instead of flavoring your food with salt, try adding fresh herbs like cilantro, chives, or dill for a big flavor boost. Canned vegetables can contain a lot of sodium so reach for fresh or frozen whenever possible. Talk to your doctor about how much salt is okay for you to have. If you have high blood pressure or heart issues, you might need to limit your intake even more.
Carry water with you so you can easily pick it up when you’re thirsty. If you do a tough workout or spend time outside on a hot day, make sure to replenish your body by drinking extra water that day.
Your doctor can also help you figure out a healthy weight and suggest an exercise plan if you are interested in that. Always check with your doctor before taking vitamins or supplements, too.
For example, maybe you eat when you are stressed or sad. Try to find a relaxing activity that can serve as a replacement. Try taking a nice walk or listening to a good podcast instead of reaching for a snack. If you use food as a way to celebrate, that’s totally fine to do in moderation. If you find that you are overindulging during happy times, try to celebrate by treating yourself to something other than food. Maybe you could book a trip or buy yourself a new pair of shoes.
Chew each mouthful 20 to 40 times to fully release all of the flavors. Slow yourself down by waiting 5 or 10 minutes between each course if you’re eating a large meal. Drink a full glass of water throughout your meal. Stopping for sips will slow your eating, as well as help you feel more full. Put your fork down between bites. This is a physical reminder to finish the food in your mouth before taking another bite.
If a food leaves you feeling kind of icky, look for a healthier substitute. For example, swap out your deep-dish sausage pizza for a veggie pizza on a thin, whole wheat crust.
For example, if you have a choice between local tomatoes and tomatoes shipped from a long distance, choose local. You might feel good that you’re supporting your local economy and your produce will likely be fresher. Read labels. If you don’t recognize many of the main ingredients, try to pick something else. The simplest food with the fewest preservatives is often the healthiest choice.
A small breakfast is better than no breakfast. If you don’t feel up to a full meal, at least drink some water and eat a piece of fruit, a protein bar, or a piece of whole-wheat toast. Try some make-ahead options like a fruit and yogurt parfait, a frittata, or overnight oats. Avoid skipping breakfast on the day of an important exam, job interview, or another critical event, where you may be distracted by your hunger or not have enough energy for your brain to work to its full potential.
Breakfast: A smoothie with protein, fruits, and vegetables. Morning snack: An apple with nut butter or a small portion of cheese. Lunch: A salad with lots of veggies, lean proteins, and a grain like quinoa or farro. Afternoon snack: Hummus, bell peppers, and whole wheat pita. Dinner: Grilled or baked fish, a sweet potato, and roasted broccoli.
Sub mushrooms for meat in pasta dishes to get a meaty texture with less fat. Try using black beans for tacos or burritos instead of meat for great flavor and added protein.
You might plan to make veggie fajitas one night, and then use the leftover vegetables in a Mexican-inspired salad the next day, for example. Wash and cut up all of your produce for the week right after you get home from the store. That way, you’ll always have a healthy snack to grab. Try boiling several hard-boiled eggs at the beginning of the week so that you can have a grab and go breakfast or a protein to add to salads.
Don’t go to the grocery store when you’re hungry. You’re more likely to overbuy. Try using an app on your phone to store your list. That way you are less likely to forget your list at home or in the car.
