Balance Your Plate
Another way to start eating healthier is to think in terms of what’s on your plate. It’s crucial that you eat a variety of foods.7 However, certain foods should play a significant role in your diet at every meal, according to DeFazio.
“Fruits and vegetables should be the foundation of your diet; half your plate should be vegetables,” said DeFazio. Along with one serving of fruit at each mealtime, DeFazio recommended having lean protein on your plate. Read more about prodentim.
To get that protein at breakfast, aim for an ounce of nut butter, turkey bacon, cottage cheese, or an egg. Protein should be about a quarter of your plate during lunch and dinner; reach for three to four ounces of skinless chicken breast or fish. Of note, if you’re not sure what three ounces look like, it’s about the size of a deck of cards.8
Make Sensible Swaps
Some foods are best consumed in moderation, such as foods with added sugars or high in sodium.910
Another food to eat in moderation is white flour, which is found in many baked goods and bread. Fortunately, Yule has a handy tip for moderating your white flour intake: Swap out a significant amount of it (or other simpler carbs) for whole grains or vegetable alternatives. Read more about metaboost connection.
For example, you can “use cauliflower rice instead of white rice, legume pasta instead of white flour pasta, or enjoy sandwich fillings in a lettuce wrap,” said Yule. “These swaps help you eat more veggies and eat less white flour. It’s a double-win!”
You can also swap out mayonnaise for mustard and use spiralized veggie noodles for your pasta. You could also consider switching sodas for sparkling water or olive oil for butter.2
Try Volume Eating
Looking for a way to eat healthily that doesn’t involve counting calories or a restrictive mindset? If so, then volume eating may be right for you, as noted by Best.
“Volume eating is a fascinating and relatively new concept to eating a balanced, nutrient-dense, low-calorie diet pattern without sacrificing hunger,” Best stated. “Essentially, the consumer eats large volumes of food that are low in calorie density.” Research has found weight loss benefits of volume eating as well.This is how alpine ice hack weight loss works.
Volume eating has also helped Best in her personal healthy eating journey, as it has helped her to reach her desired weight and improve her overall well-being. The approach has also been named one of the best diets for 2022.
Don’t Ditch the Carbs and Fats
If there are two foods out there that have gotten a bad rap over the years, there’s no question they would be carbohydrates and fats. Over time, the belief that these foods are “bad” for you has become prevalent. But that’s just not the case, according to DeFazio.
“You need carbohydrates at each meal for energy, as cutting carbs leads to binging and sugar cravings,” explained DeFazio. “Aim for about 1 cup of cooked starch per meal, such as oatmeal, rice, sweet potatoes, couscous, or pasta—whole grain whenever possible.” Read the latest metabo flex reviews.
DeFazio also suggested making sure you have a serving of healthy fats like nut butter, avocado, or olive oil at each meal. By consuming healthy fats, you will decrease your risk of heart disease, hardening of the arteries, and stroke and lower your blood pressure, triglycerides, and “bad” cholesterol.12
13 Your “good” cholesterol, on the other hand, will get a boost.
Up Your Water Intake
If you’re looking for ways to eat healthier, you also want to make sure you’re drinking healthier. After all, drinking enough water will help you regulate your temperature, process wastes, and protect your spine and joints.14
So, make sure you’re getting enough water each day, either by finding ways to drink more water (e.g., adding lemon to a glass of water) or eating foods high in water content.
You can also start upping your amount by swapping out the soda and sugar-sweetened beverages in your diet for water, suggested Yule. With sugar-sweetened beverages, moderation in your intake is key due to their added sugar content and association with health problems (e.g., diabetes, weight gain, gout).15