Use the “Outer Ring” technique when food shopping. Try only shopping on the outer perimeter of the store where the live and healthy food normally is stocked; lean meat, fruit, vegetables, nuts, eggs, etc. If you limit the majority of your shopping list to the foods that live on the outside border of the store, you are more likely to eat healthier.
Choose fish over pork or beef. Fatty fish like salmon and mackerel is recommended at least twice a week because it is loaded with omega-3 fatty acids and improves brain and heart health, as well as helps reduce the risk of diseases like dementia, Alzheimer’s, and diabetes.
Purchase whole foods vs. processed. Substitute your frozen pizza with cauliflower crust options or bagels with tomatoes, and instant ramen with udon, soba, or rice noodles. Choose whole foods like fresh fruits, vegetables, and whole grains, since they are packed with essential nutrients like protein, fiber, healthy fats, vitamins and minerals. Processed foods contain empty calories. Make a commitment to add a few veggies to your lunch and dinner and fruit to your snack.
Go nuts. They are superfoods that provide healthy fats, protein, vitamins and minerals. Seeds like chia, flaxseed, and pumpkin seeds are also nutritionally strong. They are an excellent source of vitamins, antioxidants, and minerals like calcium, zinc, and magnesium. You can add them while you are baking, scatter them over your cereal, or replace them for a snack instead of chips or candy.
Count nutrients, not calories. The amount of energy we are able to absorb solely depends on our ability to extract it from the food we consume. A calorie’s energy value may be the same no matter what you eat, but your body responds differently to different types of calories. Calories from whole foods provide more value than processed foods. Protein is best because it requires more energy to metabolize, which means that the body burns more calories when you eat protein compared to fat and carbs. Because protein is more efficient, 100 calories of lean chicken is more beneficial than 100 calories of bread. Keep the carbs low and protein high if you’re wanting to keep a healthy diet of organic, whole foods with limited sugar and carbohydrates will lead to decreased appetites, lower calorie consumption, and better overall health.
Avoid sugary drinks. Not only are sugary drinks a huge culprit to Type 2 diabetes and obesity, but consuming beverages that are high in sugar can also cause anxiety, liver damage, and premature aging. Swap out packaged juice or soda, for unsweetened beverages, cold pressed juices, or infused water.
Don’t buy junk food. It’s really that simple. If you don’t have it in your pantry or fridge, then you won’t be tempted to eat it daily. So, avoid the temptation to purchase those foods and have healthy food options readily available and stored in eyesight for when you are hungry and want to snack.
Consume probiotic foods. Probiotic foods like yogurt, apple cider vinegar and soft cheeses are gut-friendly and are helpful in digestion, building the immune system, and extraction of nutrients from foods
Substitute with whole grain flour when baking. It includes bran and germ, which makes it more nutritious than other flours. Start off by subbing half of the flour in the recipe with whole grain flour and increase from there if desired.
Eat on a smaller plate. It has been said that eating on a large plate tricks your brain into thinking that you haven’t eaten enough, so consider plating your food on a smaller dish and possibly avoid overeating.