The integration of a healthy diet into everyday life is essential, but not always easy. Below are some Healthy Eating Tips from Bayhealth Ambulant Registered Dietitian Jinette Fellows, RD, LDN that will help you get started or get back on track.
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Replace refined cereals with whole grains
"This is one of the easiest changes you can make. That's why it's a great start," says Fellows. " Instead of choosing refined cereals, you should use whole grains when buying bread, tortillas, rolls, crackers, bagels, and noodles. " The benefits of this healthy eating tip are an increase in fiber intake, which helps with weight regulation, satiety, bowel health, and cholesterol-lowering. But being brown doesn't mean you get wholemeal bread. To be on the safe side, you should read the nutrition panel, ensuring that wholemeal flour is the essential ingredient. Experiment with other whole grains such as barley, buckwheat, quinoa, or oatmeal.
Increase your consumption of fruit and vegetables
Try eating five or more servings a day. Fellows says fresh, canned, or frozen food counts. "Frozen and preserved is a good option as long as you don't add sodium, sugar or fat," she explains. I also recommend trying different preparation methods. For example, if you're fed up with steamed vegetables, try frying them with olive oil and chopped black pepper. That makes you the center of every meal."
Eat a variety of different fruits and vegetables
Eat a variety of different colors and types of fruits and vegetables. "To get a wide variety of nutrients, you should eat fruit and vegetables of all different color groups - such as dark leafy vegetables like spinach and orange and fruit like peppers or oranges," explains Fellows.
Plan for meals and snacks
Plan for meals and snacks and do all the preparatory work for the week on your day off. It will also help get three or more food groups in each meal, which is another tip for a healthy diet. "For example, try to include vegetables, lean protein sources and complex carbohydrates in every meal," says Fellows. "Try to use non-animal protein sources such as nuts, seeds, beans, or soy. People rarely feel like it, or the time to dice their vegetables in the morning. If you're someone who likes to eat omelets, try dicing peppers and onions so they can add quickly." Fellows also recommends that the whole family be involved in planning meals. So everyone is on board and is more likely to stick to a healthy diet.
Based on these tips for a balanced diet, Fellows provides some other advice.
- Plan your snacks: "This allows you to complete food groups that you have neglected," Fellows says, "For example, many people don't eat fruit with their meals. So a great snack is slices of apple with a tablespoon of peanut butter. Coupling a little protein with other foods can also help bridge you over to the next meal."
- Write a list before shopping: "In connection with planning meals and snacks, I advise people to take inventory of food in their cupboards. In this way, you avoid buying items they already have at hand, which is a good starting point for planning your meals."
- Buy seasonal food: Fellows says it can save you money and make seasonal food taste better.
- Women should target 25 grams of fiber per day, men 38 grams.