If your goal is to eat healthy, it isn’t necessary to limit yourself to organic foods or to shop exclusively at costly health food stores. Maintaining a healthy diet is often far easier than you think!
If your goal is to change the way you eat to become healthier, you can accomplish this without needing to take such drastic measures. Check out these tips to eat healthier—all of which can make you feel more energetic, improve your mood, and reduce your risk for illness and disease.
Eat Whole-Grain Bread
Bread made from whole grains offers far more health benefits than refined bread. Refined grains are highly processed and are stripped of important antioxidants and nutrients including zinc, magnesium, and essential B vitamins. On the other hand, whole grains contain all these nutrients and more, and they are high in fiber, which can help you stay full for longer periods and reduce your risk of stroke and heart attack.
Stop eating white bread and all other refined bread, and switch to eating only bread made with whole grains. When buying bread, read through the ingredients to make sure it does not contain sugar and other unhealthy additives.
Switch to Greek Yogurt
Yogurt is a probiotic that can improve gut health because it contains good bacteria that help destroy bad gut bacteria like E. coli. Compared to regular yogurt, Greek yogurt is a healthier option because it has nearly double the protein, fewer carbs, less lactose, and a higher amount of healthy fats.
Additionally, Greek yogurt is thicker, creamier, and less watered down than regular yogurt, so it helps you feel full for a longer time. When buying Greek yogurt, look for plain-flavored brands without additives, then flavor it yourself using fresh fruit and honey.
Begin Your Day With Oatmeal
Bagels, muffins, doughnuts, and breakfast cereal are traditional go-to breakfast choices, especially for those who need to quickly rush off to work. However, these foods are often high in sugar and carbs, and they can lead to energy crashes that result in moodiness and symptoms like fatigue and headaches.
Instead of eating cereal and baked goods for breakfast (or skipping breakfast altogether), begin your day with a small bowl of oatmeal. Oats are a whole-grain superfood high in fiber that can give you lasting energy throughout the morning. Consider buying quick oats in bulk from the grocery store and flavoring your oatmeal with cinnamon, nut butter, and/or a bit of honey to make it taste more exciting and less boring.
Eat More Greens
Dark leafy greens are loaded with antioxidants, B vitamins, and countless other nutrients that can keep you healthy and reduce your risk for diseases—including cancer. They are also extremely filling.
If you’re not a big fan of salads, experiment with a variety of dark leafy greens until you find flavors you enjoy the best. Stop buying bland iceberg lettuce, and start using other greens.
Tasty leafy greens to add to your salads include:
- Red leaf lettuce
- Green leaf lettuce
- Romaine lettuce
- Arugula
- Mustard greens
- Spinach
- Kale
- Collard greens
- Bok choy
- Rapini
- Dandelion greens
- Turnip greens
- Swiss chard
- Red chard
Eat salads for lunch, and eat a small plate of salad before your main dinner course. Eating salad first can prevent you from loading up on heavier foods like bread, mashed potatoes, and other carbs.
Shop Local Produce
Buying fruits and vegetables that are grown locally are often higher in quality and lower in cost than produce you buy at most grocery stores, which is usually shipped in from other regions. Head to grocery stores that have contracts with local farmers who provide them with their produce, or visit farmer’s markets in your area to buy locally grown produce. Many times, you can bargain with local farmers to buy produce at lower prices than advertised.
Drink More Water
Feeling hungry is a symptom of mild dehydration. If you don’t typically drink enough water throughout the day, your hunger pangs could be a sign of dehydration.
Next time you’re hungry or feeling like snacking—especially if you recently ate—try drinking a glass of water. If water makes your hunger pangs go away, make a plan to start drinking more water.
Water is shown to reduce your appetite and help you lose excess weight. Swap out fruit juices, energy drinks, and sodas with water, as many of those drinks are loaded with sugars that can drive inflammation and prevent you from maintaining good overall health.
Cook at Home
When you eat at restaurants, you are leaving yourself vulnerable to high amounts of sodium and sugar, as well as harmful preservatives like monosodium glutamate (MSG) that can lead to a wide range of health problems including obesity and infertility. Restaurant food may taste great, but you won’t always know exactly what you’re getting in terms of quality and freshness.
To protect your health, start cooking at home using ingredients and foods that you know are safe and healthy. Use fresh, whole foods whenever possible, and avoid buying processed foods that come in boxes and cans, which are usually high in sodium and preservatives to maintain their freshness.
Cooking at home can also help you save money and produce a large amount of leftovers that you can freeze and eat later for your convenience.
If you need other ideas for eating healthy, look for community groups or activities—such as gym classes or volunteer work—that emphasize the importance of good health. These places allow you to meet like-minded individuals who can share their tips and tricks for eating healthy.
Resource Links
- “Whole grains” via Harvard T.H. Chan
- “Oatmeal a good choice for breakfast, but hold the sugar” via Harvard T.H. Chan
- “Hydration – June 2022” via Maine DOT Healthy Workforce
- “Effect of Pre-meal Water Consumption on Energy Intake and Satiety in Non-obese Young Adults” via National Library of Medicine
- “Extensive use of monosodium glutamate: A threat to public health?” via National Library of Medicine