The idea of eating better may sound daunting. But if you want to feel and look your best, making healthy changes is essential. The good news is that you can achieve your goals with simple swaps and smart choices. To help get you started, we consulted with dietitians to bring you the top 10 healthy eating tips.
1. Eat Mindfully
It’s all about the experience of eating. When we’re stressed, tired or distracted, it’s easy to eat more than our bodies need. When we’re mindful of our food, we can slow down and enjoy meals more, which helps us eat less.
2. Eat the Right Portions
Eating too much can lead to weight gain, which increases your risk of heart disease and other health problems. Instead, aim to eat a balanced diet that includes a variety of foods and drinks. 3. Eat Whole Grains
Whole grains are a good source of fiber, which can help lower cholesterol and blood pressure. They’re also a good source of protein, B vitamins and iron. Try to eat at least three servings of whole grains per week.
4. Eat Less Salt
Many packaged and fast foods are high in sodium, which can increase your risk of high blood pressure. When shopping, check labels for sodium content and avoid foods with added sugars, saturated fats and trans fats. When cooking at home, use herbs and spices to add flavor rather than salt.
5. Drink More Water
Drinking plenty of water can improve your skin, boost your energy levels and even help you lose weight. Try to drink eight glasses of water a day or more, especially when exercising.
6. Skip Sugary Beverages
Limiting your intake of sugary beverages, including soda, fruit juice and even some “natural” products like honey or maple syrup, can significantly reduce your risk for unhealthy weight gain and tooth decay. The FDA recommends limiting sugary beverages to no more than one cup per day for adults.
7. Eat More Vegetables
Include a variety of vegetables in your diet, such as broccoli, green beans, carrots and leafy veggies. You can eat them as snacks or make them part of your main meal. When eating out, order a side salad instead of fries and ask for extra veggies on your plate.
8. Cook At Home
Aim to cook at home most nights, as this can be a good way to control portion sizes and to ensure you’re getting a healthy dinner. When eating out, choose options that are lower in calories (such as choosing a salad with light dressing) and avoid high-sodium processed and prepackaged foods and fried foods.
9. Don’t Skip Meals
Skipping meals can backfire and result in overeating at night. It takes about 20 minutes for your brain to receive the signal that you’re full, so eat slowly and stop when you feel satisfied.
10. Choose the Right Types of Fat
When it comes to dietary fat, most people need more healthy fats, such as those found in fish, nuts and seeds, than the unhealthy types, such as those in red meat, processed cheese and fried foods.
