4 Steps for Eating Healthier
4 Steps for Eating Healthier
Changing the way you eat can improve your health. It can lower your cholesterol and blood pressure, and help you stay at a healthy weight. Your diet doesn’t have to be bland and boring to be healthy. Just watch your calories and follow these steps:
Step 1. Eat fewer unhealthy fats
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Choose more fish and lean meats instead of fatty cuts of meat.
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Skip butter and lard, and use less margarine.
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Pass on foods that have palm, coconut, or hydrogenated oils.
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Eat fewer high-fat dairy foods like cheese, ice cream, and whole milk.
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Get a heart-healthy cookbook and try some low-fat recipes.
Step 2. Go light on salt
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Keep the saltshaker off the table.
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Limit high-salt ingredients, such as soy sauce, bouillon, and garlic salt.
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Instead of adding salt when cooking, season your food with herbs and flavorings. Try lemon, garlic, and onion, or salt-free herb seasonings.
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Limit convenience foods, such as boxed or canned foods and restaurant food.
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Read food labels and choose lower-sodium options.
Step 3. Limit sugar
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Pause before you add sugars to pancakes, cereal, coffee, or tea. This includes white and brown table sugar, syrup, honey, and molasses. Cut your usual amount by half.
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Use non-sugar sweeteners. Stevia, aspartame, and sucralose can satisfy a sweet tooth without adding calories.
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Swap out sugar-filled soda and other drinks. Buy sugar-free or low-calorie beverages. Remember water is always the best choice.
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Read labels and choose foods with less added sugar. Keep in mind that dairy foods and foods with fruit will have some natural sugar.
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Cut the sugar in recipes by 1/3 to 1/2. Boost the flavor with extracts like almond, vanilla, or orange. Or add spices such as cinnamon or nutmeg.
Step 4. Eat more fiber
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Eat fresh fruits and vegetables every day.
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Boost your diet with whole grains. Go for oats, whole-grain rice, and bran.
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Add beans and lentils to your meals.
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Drink more water to match your fiber increase to help prevent constipation.
Updated:  
February 21, 2019
Reviewed By:  
Horowitz, Diane, MD,Wilkins, Joanna, RD, CD