Here are a few quick and easy suggestions to nudge you down the path towards healthier eating habits.
Remember: When you modify your eating behaviors, quick changes usually don’t last. It should be a gradual, ongoing process. Try a few things for a while and then look for more ways to adjust.
Drink more water and unsweetened fruit and vegetable juices rather than soda and sugary juice drinks
Buy fresh fruits and veggies instead of canned
Eat poultry, fresh fish and lean red meat (remove skin and excess fat)
Try low-fat/non-fat dairy products such as yogurt, cottage cheese and milk (Hint: gradually reduce the % of fat rather than switching straight to non-fat. For example, drink 1% milk for a while, then move to ½% etc; it’ll be less noticeable and more manageable)
Try light ice-cream, frozen yogurt, sorbet or ice milk instead of ice cream
Cook with canola or olive oil rather than always using butter or animal fat oils
Use condiments sparingly (most just add fat, sugar or sodium)
Make and take a healthier lunch to work
Avoid vending machines, convenience stores and fast food
Don’t use vitamin and mineral supplements as a substitute for balanced meals
Remember moderation (Avoid super size or value meals)
Choose BBQ, sweet and sour, tomato, pesto or honey sauces instead of ranch, tarter or other cream sauces
Broil or grill rather than fry
Steam rather than boil vegetables
Find low-fat/no-fat options that you can substitute without too much of a sacrifice (fat-free sour cream, cool-whip, croutons, refried beans, and low-fat cream soup for recipes)
Allow yourself an indulgence every now and then. A candy bar or handful of potato chips won’t derail your heart-healthy diet. But don’t let it turn into an excuse for giving up on your healthy-eating plan. If overindulgence is the exception rather than the rule, you’ll balance things out over the long term. What’s important is that you eat healthy foods most of the time.
Source: Brenda Ponchiera, RD; and https://newsnetwork.mayoclinic.org/ discussion/consumer-health-8-heart-healthy-diet-strategies-to-prevent-heart-disease/
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