Skip to main content

11 Simple Ways to Eat Healthier Every Day

Introduction

Do you believe you must drastically alter your diet and give up all your favorite foods to eat healthily? Think again. Changing from white to whole-wheat bread, including a spoonful of ground flaxseed in your afternoon yogurt, and ordering your preferred coffee drink with skim milk instead of whole milk will help you become healthier. Minor dietary adjustments might have a significant impact on your health.

    11 Simple Ways to Eat Healthier Every Day

    11 Simple Ways to Eat Healthier Every Day


    Here are 11 actions you can do right away to enhance your nutrition. If you can, complete them all. 


    First Healthy Eating Tip

    Change to whole-grain or 100% whole-wheat bread. Moving from refined grain products to whole grains roughly benefits your body in ten distinct ways, from extending your life to helping you regulate your weight to lowering your chances of type 2 diabetes, heart disease, stroke, and cancer. For example, every sandwich cooked with 100% whole wheat bread rather than white bread contributes around 4 grams of fiber and various vitamins, minerals, and phytochemicals. 


    Healthy Eating Tip No. 2

    Instead of mayo, use mustard on sandwiches. Mayonnaise and mayonnaise-based spreads could be better condiment options since they are heavy in calories, fat grams, and omega-6 fatty acids. For every sandwich cooked using a teaspoon of mustard instead of a tablespoon of mayonnaise, you save 100 calories and 11 grams of fat. 


    Healthy Eating Tip No. 3

    Make your oatmeal using skim or 1% milk instead of water. Whether you like instant or conventional oatmeal, this step will increase your morning meal's protein and calcium content. Substituting skim milk for water in a recipe adds a variety of beneficial nutrients, such as protein, potassium, calcium, vitamin B-12, and vitamin D.


    Healthy Eating Tip No. 4

    To boost a healthy diet, try adding a small amount of milled flaxseed to yogurt and blended drinks for a healthy boost. A typical 12 oz. serving of pre-packaged, restaurant-made, or soda-based sweetened tea can contain up to 140 calories and 32 grams of sugar. Drinking sweetened tea or soda can add a lot of calories and sugar to a diet; however, consuming unsweetened tea instead can save up to 8,000 calories and 448 teaspoons of sugar in a month.


    Healthy Eating Tip No. 5

    Instead of using iceberg lettuce for salads, opt for spinach leaves for an increased nutritional value. A portion of 4 cups of spinach contains more omega-3s, vitamin A, beta-carotene, potassium, vitamin C, folic acid, vitamin E, and calcium than equivalent iceberg lettuce. Try unsweetened tea instead of sweetened tea as an additional healthy eating tip.


    Healthy Eating Tip No. 6

    Drinking your morning coffee with skim milk instead of whole milk will help you get the same amount of protein, calcium, and vitamin B-12 but with fewer calories and fat. Don't add the whipped cream most baristas put on top to save even more. A 16oz mocha latte has about 360 calories and 19g of fat, 10 of which are saturated.


    Healthy Eating Tip No. 7

    Eat broiled or grilled fish instead of steak. Eating fish twice a week will provide you with heart-healthy omega-3 fatty acids. If you substitute fish for steak, you will significantly reduce saturated fat. A typical 8-ounce T-bone steak (with 1/8-inch trim) at a restaurant has 635 calories, 17 grams of saturated fat, and 140 milligrams of cholesterol - not including any fat added during cooking or as a garnish. An average 4-ounce broiled salmon filet consists of 206 calories, 9 grams of fat, 1.4 grams of saturated fat, 80 mg of cholesterol, and 2.5 grams of omega-3. Switching to fish reduces saturated fat by 16 grams while increasing omega-3s by 2.5 grams. 


    Healthy Eating Tip No. 8

    Replace white sauce with tomato-based spaghetti sauce. White pasta sauce with butter or cream (like Alfredo) is high in saturated fat and calories. Tomato-based sauce (such as marinara) is often lower in fat and contains antioxidants and beneficial phytonutrients. 


    Healthy Eating Tip No. 9

    Instead of fries or chips, order your sandwich or entrée with fruit or fresh vegetables. Many of our favorite restaurant dishes come with French fries or potato chips. However, most of the time,  you may substitute a side of fruit or fresh veggies for the fries; just request it. When you replace a side of fruit or vegetables with French fries, you save around 350 calories and 18 grams of fat (5 or more of which are saturated). You'll also include 3 grams of fiber and a variety of antioxidants. 


    Healthy Eating Tip No. 10

    Order coffee with skim milk and leave off the whip. Many individuals enjoy a daily frothy coffee drink in the fall and winter. They switch to iced or blended coffee beverages when the weather warms up. Ordering your daily coffee treat with skim milk rather than whole milk allows you to preserve the nutritional benefits of milk (good-quality protein, calcium, and vitamin B-12) while reducing calories and fat grams. Skip the "whip" that baristas liberally spray on top to save even more calories and fat. A 16-ounce mocha latte includes around 360 calories and 19 grams of fat, 10 of which are saturated fat. With skim milk and no whip, it's roughly 220 calories, 2.5 grams of fat, and 0.5 grams of saturated fat. 


    Healthy Eating Tip No. 11

    Replace sugary morning cereal with whole grain, lower-sugar cereal. Suppose you consume cereal for breakfast regularly, switching to a higher fiber. In that case, the lower-sugar kind might significantly impact your health. Eating 5 times a week can be healthier if you choose healthier cereals such as Post Grape-Nuts Flakes and Quaker Oatmeal Squares rather than sugary cereals like Froot Loops. This will give you an extra 17 grams of fiber and decrease the amount of sugar by more than 6 teaspoons. 


    Conclusion


    To summarize, eating healthy does not have to be complicated. You can significantly improve your overall health and well-being by incorporating small modifications into your daily routine. There are numerous straightforward methods to eat healthier every day, whether adding more fruits and vegetables to your meals, limiting your intake of processed foods, or cooking at home more often. The trick is to start small and develop a regimen that works for you. Making healthy eating a priority can give you enhanced energy, a better mood, and a lower chance of chronic diseases. Begin today and take the first step towards a healthier, happier self!



    (Elaine Magee, MPH, RD, is the "Recipe Doctor" for WebMD and the author of numerous books on nutrition and health. Her opinions and conclusions are her own.)

    Popular posts from this blog

    Rules To Avoid Bad Habits

    Introduction  "Old habits die hard" is an old saying that elaborates on the facts as they are. Bad habits are hard to break, and sometimes they can also affect our health and well-being. Bad habits can be a roadblock to personal growth and success; from smoking and drinking to overeating and procrastination, we all have habits we want to eliminate. We all have them, but getting rid of them can be challenging. The good news is that breaking bad habits is possible with the right approach. This article will discuss the seven rules to help you avoid bad habits and start living a happier and healthier life. Contents   Rules To Avoid Bad Habits

    Cut the BS, Crush the Cravings: A No-Nonsense Guide to Outsmart Emotional Eating

    Cut the BS, Crush the Cravings: A No-Nonsense Guide to Outsmart Emotional Eating Cut the BS, Crush the Cravings Introduction: When Life's BS Turns Into a Snack Attack  Ever notice how every damn curveball—ghosting texts, messy breakups, or nagging family expectations—pushes you straight into a bag of chips? Emotional eating isn’t picky. From that sudden pang of loneliness to the crushing weight of self-doubt, stress triggers the same impulse eating habit in all of us. In this post, I’m here to share exactly how I flipped the script on impulse eating, turned stress into strength, and learned to laugh in the face of life’s BS.  Understanding Emotional Eating: How Stress Fuels the Snack War  What Is Emotional Eating and Why Am I Hooked?  Emotional eating is more than just a weak moment—it’s a full-on battle where stress becomes the enemy. Whether it’s the sting of ghosting from someone special or the relentless pressure of not feeling “good enough,” these stressors trig...

    Diabetes Treatment with Homeopathic Remedies

    Introduction: Diabetes is a stealthy and relentless enemy, stalking millions of people across the globe. While traditional treatments can be effective, they often come with unwelcome side effects that leave many patients seeking alternatives. Enter homeopathy, a field of medicine that offers a unique approach to managing diabetes. In this article, we'll delve into the fascinating world of homeopathic remedies for diabetes, uncovering their mysterious workings and exploring the scientific evidence that supports them. Contents Diabetes Treatment with Homeopathic Remedies