Since many people share the common goal of wanting to eat healthier, let’s take a close look at seven changes you can make to your diet to help you feel more energetic and less bloated and to support your immune system and weight goals. While you don’t have to make every one of these changes all at once, choose one or two that seem the most doable and stick with those for a week or two. You’ll know when you’re ready to take on other dietary modifications.
Eat Veggies at Every Meal
If you only eat veggies at dinner time, you may want to reconsider things! Include veggies at every meal, even breakfast. You can try mashed beans in your oatmeal or spinach in your smoothie. Furthermore, rather than snacking on processed carbs like crackers, go for carrot chips to satisfy those crunchy/salty cravings.
Include Protein, Fiber, and Healthy Fats at Every Meal
This is the magical combination that will help you feel full and satisfied and to also stabilize blood sugar levels. Just ask Ryan Hibbert, CEO of Riot Hospitality Group and owner of El Hefe Super Macho Taqueria in Scottsdale, AZ. You should opt for lean proteins, whole grains, produce, and legumes for fiber and avocado, nuts, seeds, and olive oil for healthy fats.
Have One Huge Salad as a Meal Daily
Whether it’s a quinoa and black bean mason jar salad for lunch or a roasted butternut squash and kale salad for dinner, consuming a salad for one meal not only helps you get your share of veggies, but it’ll also help you lose or maintain weight.
Make Lunch Your Biggest Meal
Think about it: consuming more calories at midday than at breakfast or dinner ensures you have enough time to burn all those calories. Think of lunch as about 40 percent of your total daily calories.
Eat Until You’re 80 Percent Full
Instead of putting the fork down when your plate is completely empty, eat slowly and consider stopping when you’re satisfied but not stuffed.
Go Vegan Once a Week
To encourage you to eat veggies, fruits, and legumes, pick one day a week to go vegan. You’ll be able to focus on eating all those plant-based foods that we’re encouraged to eat when you skip meat and dairy.
Substitute Artificial and Processed Sweeteners for Natural Sources
According to research, eating artificially sweetened foods and beverages makes you feel more hungry, so you’ll actually end up eating more total calories. When you’re craving something sweet, go for fresh or dried fruit or these healthy dessert options.