Healthy Food with 11 Simple Steps

Eating Healthy Food means you have to fundamentally change your diet and just give up all your favorite foods? Think again. Improving your health could be as easy as switching from white to whole – adding a tablespoon of ground flaxseed to your afternoon yogurt, wheat bread, or ordering your favorite coffee drink with milk instead of whole. Making a little  bit of changes to your diet can add up to BIG health benefits.

Tip No. 1: Switch to 100% whole-wheat or whole-grain bread.

Just switching from refined grain products to whole grains benefits your body about 10 different ways, from lengthening your life span to helping control weight to reducing your risk of type 2 diabetes, heart disease, stroke, and cancer. 
Instead of white bread every sandwich has been made with 100% whole wheat bread, for example, adds about 4 grams of fiber along with an assortment of vitamins, minerals, and phytochemicals.

Tip No. 2: Use mustard on sandwiches instead of mayo.

Mayonnaise or mayo- grounded spreads are one of the worst seasoning choices because they are generally high in calories, fat grams, and omega- 6 fatty acids.
Instead of a tablespoon of mayonnaise every sandwich made with a teaspoon of mustard, for example, trims 100 calories, 11 grams of fat, 1.5 grams saturated fat, and 7.2 grams omega-6 fatty acids from your daily total.

Tip No. 3: Make your oatmeal with skim or 1% milk instead of water.

This simple step will boost the protein and calcium in your breakfast, whether you prefer instant or regular oatmeal, Using 2/3 cup of skim milk instead of water adds 6 grams of quality protein, 255 milligrams (mg) potassium, 205 mg calcium, 14% of the Recommended Dietary Intake for vitamin B-12, and 67 international units (IU) of vitamin D.

Tip No. 4: Add a little ground flaxseed to yogurt and smoothies.

Every time you have to do this to reach for a yogurt or order a smoothie. By adding 2 tablespoons of flaxseed which adds 4 grams of fiber, 2.4 grams of healthy plant omega-3s fatty acids, and some healthy phytoestrogens (lignans) to your snack.

Tip No. 5: Use spinach leaves instead of iceberg lettuce in salads.

A 4-cup serving of raw spinach leaves has 20 mg (milligrams) of omega-3s, 9800 IU vitamin A, 5,890 mcg (micrograms) of beta-carotene, 260 mg (milligrams) potassium, 26 mg (milligrams) Vitamin C, 150 mcg (micrograms) folic acid, 2 mg (milligrams) vitamin E, and 68 mg (milligrams) calcium more than the same-size serving of iceberg lettuce.

Tip No. 6: Drink unsweetened tea instead of sweetened tea or soda.

A canned sweetened tea or serving of bottled tea, sweetened tea from a restaurant, or soda has about 140 calories and 32 g (grams) of sugar per 12-ounce serving. If you have unsweetened tea which can save 7,840 calories and 448 teaspoons of sugar per month if you drink about 2 servings of soda or sweetened tea a day.

Tip No. 7: Order broiled or grilled fish instead of steak when dining out.

Eating fish a couple times a week will pump heart-healthy fish omega- 3s into your healthy diet. However, you will also be dramatically reducing the quantum of impregnated fat in the mess, If the fish replaces a steak. The typical 8- ounce T- bone steak served at an eatery( with 1/ 8- inch trim) has 635 calories, 17 grams impregnated fat, and 140 mg of cholesterol – not including any fat added during cuisine or as a trim. The typical 4- ounce embrangled salmon filet served at an eatery has 206 calories, 9 grams fat,1.4 grams impregnated fat, 80 mg of cholesterol and2.5 grams of omega- 3s. Switching to fish trims 16 grams of impregnated fat while adding2.5 grams of omega- 3s.

Tip No. 8: Have pasta with tomato-based sauce instead of white sauce.

cream-based white pasta sauce (like Alfredo) or butter is loaded with saturated fat and calories. Tomato-based sauce (like marinara) is generally lower-fat and also healthy phytochemicals and adds antioxidants.

Tip No. 9: Order your sandwich or entrée with fruit or fresh veggies instead of fries or chips.

Potato chips or French fries typically come with many of our favorite restaurant entrees. But sometimes you can substitute a side of fruit or fresh vegetables for the fries; you just have to ask for it. Each time you order a side of vegetables or fruits instead of French fries, you shave around 350 calories and 18 grams fat (5 or more of which are saturated). You will also add 3 gm (grams) of fiber and an assortment of antioxidants.

Tip No. 10: Order coffee drinks with skim milk – and skip the whip.

You see, most of the people treat themselves to a daily frothy coffee drink in the fall and winter, and when the days turn warmer, they trade in their lattes in for an iced or blended coffee drink. While ordering your daily coffee treat with skim milk instead of whole, lets you keep what’s nutritionally great about milk (good-quality protein, calcium and vitamin B-12) while cutting calories and fat grams. Skip the “whip” the baristas squirt generously on top, and you will save even more calories and fat. A typical 16-ounce mocha latte contains about 360 calories and 19 gm (grams) fat, 10 of which are saturated fat. Order it with skim milk and no whip and it’s down to about 220 calories, 2.5 gm (grams) fat and .5 gm (grams) saturated fat.

Tip No. 11: Switch your sugary breakfast cereal to a whole grain, lower-sugar type.

If you regularly eat cereal for breakfast, switching to a higher-fiber, lower-sugar variety could have a huge effect on your health and its a high protein breakfast. If you have cereal 5 times a week, choosing a cereal like Post Grape-Nuts Flakes (3.4 grams of fiber and 19% calories from sugar) or Quaker Oatmeal Squares (5 grams of fiber and 19% calories from sugar) instead of a sugary cereal like Froot Loops will give you 17 extra grams of fiber while cutting more than 6 teaspoons of sugar each week.

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