Healthy Habits to Adopt

3 Healthy Habits to Adopt

Are you conscious of the choices you make in regards to your diet? Do you want to eat healthier food but do not know where to begin? Here are three easy ways that you can begin eating healthier and most importantly feeling and looking better than before!

1. Holy Whole Grains!

Make at least half your grain choices whole grains. Examples of whole grains are whole grain wheat, whole oats or oatmeal, pot barley and bulgur. Whole grains are higher in vitamins, minerals and phytonutrients (natural plant compounds) than refined grains. Research shows that a diet rich in whole grains is heart healthy.

Quick Tips:

-Start your day with a bowl of whole grain cereal

-Make sandwiches with whole grain bread or rolls

-Add barley, lentils, kidney beans or brown rice to soups and stews

-Substitute whole-wheat flour for all or part of the white flour when baking

-Choose whole-grain crackers

-Use whole grain pasta

-When choosing grain products, pay attention to your serving sizes.

2. Make Friends with Vegetables and Fruit

Vegetables and fruit are packed with nutrients and fibre, so enjoy a wide variety of them. Try to include at least one dark green and one orange veggie daily.

Quick Tips:

-Sprinkle some berries over whole grain cereal at breakfast

-Pack a couple pieces of fruit and some raw veggies with your lunch

-Start dinner with a salad of dark greens like spinach or romaine lettuce

-Fill half your plate with vegetables at dinner

-Add a handful of spinach or kale to a fruit smoothie

3. Introducing Healthy Fats

Fats and oils add a lot of flavour to food, and they help us absorb some nutrients. But diets higher in unhealthy fats are also linked to health risks such heart disease. Enjoy a small amount – 30 to 45 mL (2 to 3 Tbsp) – of healthier unsaturated fat each day. Limit saturated and trans fats.

Healthier, unsaturated fats come from foods such as avocados, nuts and seeds as well as oils such as olive, canola, flaxseed or nuts oils.

-Quick Tips

-Reduce or replace the oil in salad dressings by adding flavoured vinegar or fresh lemon juice

-Instead of Mayonnaise or butter you can add mashed avocado on sandwiches

-Use small amounts of vegetable oils, such as canola or olive oil instead of butter for stir-frying or sautéing.

-A small handful of almonds or walnuts with a piece of fruit for a simple snack are a great source of healthy fats

Source of article: https://www.dietitians.ca/Your-Health/Nutrition-A-Z/Healthy-Eating/imple-healthy-eating-tips-based-on-Canada%E2%80%99s-Food-G.aspx