You know you should eat better. You’ve heard about the research showing that a healthier diet — one with more fruits, vegetables, whole grains, and less animal protein — can help reduce your risk for cancer, diabetes, cardiovascular disease, and other deadly illnesses.
But perhaps you just can’t get motivated to make big changes. Or you don’t want to give up the foods you love. You don’t have to. Here are seven ideas for easing you way toward a healthier — and still very tasty — eating plan.
1. Adopt the ‘New American Plate’
Forget the thinking that meals should be built around a meat dish. Today, health experts recommend that the dinner plate comprise two-thirds or more vegetables, fruits, whole grains, or beans, and one-third or less animal protein. The American Institute for Cancer Research calls it the New American Plate and points to research that shows that such a predominantly plant-based diet helps reduce risk of cancer and is an important tool for weight management. It’s also vital in the fight against cardiovascular disease.
2. Go meatless
Consider going meatless a night or two a week and serving tofu, also known as soybean curd, an Asian staple that’s full of protein. Toss firm tofu with vegetables, herbs, and spices for a tasty stir fry. Beans are another good source of protein, contain fiber and antioxidants, and help lower cholesterol and blood pressure. Combine a can of cannellini beans with crushed tomatoes, garlic, and basil, toss with pasta, and you’ve got Pasta Fazool, an old Italian dish.
3. Eat plant sterols, stanols
These LDL cholesterol-lowering substances occur naturally in the cell membranes of fruits, vegetables, nuts, legumes, seeds, and grains. They work by blocking the absorption of “bad” cholesterol into the bloodstream. Due to strong medical evidence supporting the effectiveness of sterols and stanols, the Food and Drug Administration granted them the status of “health claim,” allowing manufacturers to tout their heart-healthy benefits, WebMD.com reports. Lots of products are now fortified with them, like orange juice, margarine spread, and potato chips. But health experts say getting them from whole foods is best.
4. Bake with whole grains
Make muffins and cookies using whole grains, like oatmeal. Whole grain fiber takes longer to digest than fiber from processed grains, and gives you longer-lasting energy than pastries and doughnuts do, according to the American Institute for Cancer Research. Oatmeal offers an added bonus: Its soluble fiber helps reduce absorption of LDL or so-called “bad” cholesterol into the bloodstream.
5. Try low-fat comfort foods
Traditional comfort foods like twice-baked potatoes and baked macaroni and cheese don’t have to be off limits if you give them a makeover. EatingWell.com suggests using lean ground beef, broccoli florets, and reduced-fat sour cream and cheddar cheese with the potato. For the macaroni and cheese combine low-fat cottage cheese with some extra sharp cheddar — you still get great flavor but less fat. Add a layer of spinach for a boost of antioxidants, as well as potassium, calcium, and zinc.
6. Toss a healthier pizza
Eating healthy doesn’t mean you can’t enjoy a tasty Italian pie either. Just enjoy a more healthful rendition of it. Choose a whole wheat crust and you will double the fiber content, according to EatingWell.com. Sprinkle low-fat mozzarella cheese and slash saturated fat and cholesterol. Top the pizza off with lots of vegetables to get loads of nutrients and even more fiber.
7. Dine out wisely
Don’t let dining out sabotage your good-eating intentions. When ordering, ask for dressings, toppings, and sauces on the side, advises the American Dietetic Association. Choose items that have been baked, broiled, grilled, steamed, braised, roasted, or poached. Those are likely to contain less fat and calories. If you’re grabbing dinner from the supermarket deli, pick up a rotisserie chicken and serve with a salad, or some lean roast beef, the ADA suggests.
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