Everyone needs a long-range plan to assure success in pursuing a healthier lifestyle. But it's equally important to find things you can do today that can help you become fit and healthy. Here are 15 dietary tips that you can do before your head hits the pillow tonight:
1. Eat breakfast. You'll eat less the rest of the day and burn more of your daily caloric intake as energy.
2. Subscribe to CSPI's Nutrition Action Health Letter. Only $10 a year, and you won't find a better cutting-edge nutrition source anywhere. You'll find them at www.cspinet.org.
3. Switch from whole or 2% milk to skim milk. Or at LEAST 1%.
4. Going grocery shopping today? Eat first, and you'll make healthier choices at the market.
5. Exchange water for every soft drink or fruit juice you would consume today. Eat the whole fruit instead for fewer calories and more appetite-satisfying fiber.
6. Instead of eating white potatoes today, try sweet potatoes.
7. Mix a half cup of cauliflower or canned pumpkin into a fruit smoothie. You won't taste the cauliflower, and just a half cup of the canned pumpkin will add almost 4 grams of fiber and nearly 400% of your RDA of Vitamin A (almost all as beta-carotene) to your smoothie. And yes, the pumpkin will taste fine as well.
8. Canned beans are incredibly healthy food choices except for one thing: sodium content. You can fix this easily by rinsing the beans in water before preparing them. Beans are an amazing source of energy, protein, and fiber!
9. "Good" fats are still fats, and still possess 9 calories per fat gram, which can pack on the pounds. Use them in moderation, but don't go 100% fat free. A little fat can actually help you to eat less because you become satisfied sooner and remain so longer.
10. Switch from Cream of Wheat cereal to oatmeal. One serving of old fashioned oatmeal (not the sugar-laden instant stuff) takes less than 3 minutes to prepare in a microwave, has only 150 calories (plus the milk), and will keep you feeling satisfied for hours.
11. If you are going somewhere where you will be tempted to overeat or eat something unhealthy, eat before you go, and make it a high-fiber meal. You'll be less tempted when you arrive.
12. Going to a buffet tonight? Only go through the line once, and use the smallest plate available for your meal.
13. Use evaporated skim milk instead of cream in your soups and sauces. Each cup has 80 grams less of fat and 600 fewer calories than heavy cream.
14. Eat a cup of non-fat yogurt every day. Make sure it has "live and active cultures" in it, and has no sugar added. Plain is best with your own added fruits. You will eat less throughout the day, be sick less frequently, and have better digestion.
15. Eat fish today, and at least twice every week. The omega-3 fatty acids will reduce your heart attack and stroke risk in addition to helping you maintain a healthy diet.
Next time: 15 tips to a healthier exercise program that you can do today.
Be healthy, my friends.
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