5 Big-Payoff Diet Changes
WebMD Feature
Reviewed By David T. Derrer, MD
You don't have
to overhaul your entire diet to get a big health boost. Here are five simple
changes you can put into action today for high-impact results.
1. Load Up on
Fruits and Veggies
You know fruits
and vegetables are good for you, but did you know they should fill half your
plate at every meal? That's what the the Academy of Nutrition and Dietetics
recommends, and for good reason: Packed with vitamins, minerals, and fiber,
fruits and vegetables make you less likely to get heart disease, high blood
pressure, and some cancers.
Your daily
goal: 2 cups of fruit and 2.5 cups of veggies.
Sound like a
lot? "Think about eating them all day," says Cheryl Forberg, RD,
author of Flavor First: Cut Calories and Boost Flavor.
Top your
morning eggs with salsa (yes, it counts!), lunch on vegetable soup or a
sandwich topped with sprouts, snack on a strawberry-banana smoothie, and for
dinner add chopped-up veggies to your meat loaf or pasta sauce.
2. Choose
Better Fats
Saturated and
trans fats can raise your bad cholesterol level and your risk of heart disease.
By cutting back on animal-based foods like butter, bacon, and untrimmed meats,
as well as pantry staples like cookies and crackers, you can keep these at bay.
Eating less bad
fats can be as easy as switching from whole milk to fat-free milk, eating a
turkey burger instead of a beef burger, and switching from peanut butter to a
lower-fat nut butter, Forberg says.
You do need
some fat, of course. Plant-based foods like olive oil, nuts, seeds, and
avocados contain healthy fats that are essential for energy and cell growth. To
add more good fats to your diet, snack on almonds instead of chips, cook with
olive oil instead of butter, and top your sandwich with a slice of avocado
instead of cheese.
Also, some fish
(such as salmon) is high in good-for-you omega-3 fatty acids. The American
Heart Association recommends eating fish at least twice a week.
3. Drink Water,
Not Lattes
If most of what
you're drinking every day isn't plain water (think soda, coffee drinks, sports
drinks, and juices), you're probably overloading on added calories and sugar.
"People think juice bars are great, but if you're having a jumbo you're
not doing yourself a favor," Forberg says.
Water, on the
other hand, goes a long way in boosting health. Every cell in your body needs
it to work properly. Water also helps your digestion.
Trade sugary
drinks for water. Aim for about six to eight glasses a day. To help reach that
goal, start and end your day with a tall glass of water and keep a water bottle
with you during the day.
Need more flavor? Drop a slice of lemon
or lime into your glass.
4. Eat More
Fiber
Want to reduce
belly fat, have more energy, and lower your risk of heart disease, type 2
diabetes, and certain types of cancer? Simply bump up your fiber intake.
Fiber-rich
foods like fruits, vegetables, whole grains, and beans can also lower your
cholesterol and boost digestion. Plus fiber makes you feel fuller longer, which
is great for keeping off extra pounds, says Jessica Crandall, a spokeswoman for
the Academy of Nutrition and Dietetics.
To get more
fiber, replace refined breads with whole-grain breads, choose brown rice
instead of white rice, and switch to whole-wheat pasta.
Start your day
with a bran muffin or oatmeal. Snack on an apple, a cup of berries, or popcorn.
You can also
add fiber to your usual foods. "Sprinkle high-fiber cereal on top of your
yogurt or add flaxseeds to your salad to give it a flavor pop as well as a
high-fiber benefit," Crandall says.
5. Keep
Portions in Check
Reaching for a
smaller plate may be the easiest thing you can do for a healthier diet. A study
by Cornell University found that people eat less that way.
Why? It's an
optical illusion. "Your mind is tricked into eating less by being visually
satisfied," Crandall says.
"Portion
control is good for many different things, whether it's obesity, high
cholesterol, or diabetes," she says. If you're trying to lose weight,
portion control is key.
More strategies
for keeping your portions in check:
·
Eat from a plate (not out of a bag).
·
Avoid nibbling in front of the TV.
·
Buy single-serve portions.
·
Eat slowly, enjoying the flavors and aromas of every
bite.
