Most of us know how important it is to eat a varied diet that includes plenty of fruits and vegetables and high-quality protein. But when we are used to eating a certain way, it may be easier said than done to add healthy variety to our meals. The following tips can make it easy to vary your diet with foods that are good for your health.
For every meal or snack, fill half your plate with fruits and vegetables.
Eat eggs for breakfast: Eggs are a good source of high-quality protein and many essential nutrients.
Stock frozen veggies and fruits to make meal preparation go faster. Choose fruits and vegetables with no added sugar or other high-calorie ingredients.
Top a bowl of whole-grain oatmeal with fruit, nuts, and seeds.
Substitute spinach, mushrooms, or onions for half the cheese in your omelets to add volume and decrease the fat.
Replace half of the meat or cheese in your sandwiches with vegetables.
Add veggies to your meatloaf, chile, stew, or pasta sauce. Zucchini and finely grated carrots work well.
Add chopped fruits and veggies to your chicken or tuna salad: Cucumbers, celery, grated carrots, apples, grapes, dried cranberries, and pineapple are all excellent additions.
Snack on blueberries, strawberries, carrots, broccoli, and other fruits and veggies.
Don’t go grocery shopping without a list, and don’t go hungry. This strategy can help you make healthier choices and also save you money.
When you shop for fruit, vary your choices so you don’t get tired of them. Occasionally try more exotic fruits, such as mango, kiwi, or fresh pineapple.
Keep fresh fruits and veggies in the fridge, ready to grab and go.
Make smoothies: To get more fruits and veggies in your diet on any given day, throw them in the blender with some yogurt, vanilla, whey protein powder, or whatever appeals to your taste buds.
Ditch your favorite fast food restaurant for a restaurant with healthier options. Eating out does not have to be unhealthy.
Eat whole fruit instead of drinking juice: In addition to vitamins, antioxidants, and water, whole fruits are loaded with fiber. As the sugar is digested more slowly, whole fruits do not usually cause blood sugar spikes and crashes. The same cannot be said for fruit juices.
Eat your greens first: You are more likely to finish your greens if you eat them at the beginning of a meal, when you are hungry.
Go for Greek yogurt: Greek-style yogurt is thicker, creamier, and higher in protein. It also contains fewer carbs and less lactose than regular yogurt.
Buy whole-grain breads: Whole grains are a good source of fiber, vitamins, and minerals. There are many great-tasting varieties of whole-grain breads to choose from.
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