Get more nutrition in every bite

Here are some easy ways to cram more nutrition into each bite to eat a healthy diet:

Swaps that are healthier

Ingredients that bump up taste and texture but add little in the way of nutrition are often used in processed foods. Choose DIY meals and snacks that are flavored and nutrient-packed for truly balanced eating. For example, by mixing a frozen banana, treat yourself to banana “ice cream”; instead of fatty “fries,” trim a few sweet potatoes into strips and bake them for crispy delight; enjoy a balanced personal pizza made with a high fiber cracker topped with no-added-sugar tomato sauce and low-fat Swiss cheese easily grilled to toasty perfection.

Seasonal and local vegetables and fruits

You can not beat the fruits and vegetables that are currently in season for taste and nutrition. For example, for apricots, asparagus, broccoli, honeydew, mango, snow peas, spinach, and strawberries, March is a particularly good time. Whenever possible, opt for locally grown fruits and vegetables that are harvested at their delicious and nutritious peak and delivered to the market.

Boosters of vitamin D

During the cold months, lower sun exposure will leave you deficient in vitamin D, so it is obtained from food sources such as salmon, tuna, and eggs and from fortified items such as skim milk and low-fat yogurt to close the gap.

On cotton, fill up

Many processed foods are stripped of fiber, a nutrient that is naturally packed with zero calories. Great sources of fiber are delicious whole fruits, vegetables and grains, and by eating them skin and all, you can get the most fiber with foods such as apples, pears, and sweet potatoes.

Eat well, sometimes, often,

It isn’t safe or enjoyable to miss meals and subsist on grab-and-go junk. Sticking to a daily schedule of meals and snacks that incorporate foods rich in fiber and lean protein is the perfect way to eat nutritiously and keep hunger at bay. For breakfast, for instance, have a serving of Greek yogurt topped with raspberries or a spinach and feta omelet. A great alternative for lunch or dinner is a large vegetable salad topped with grilled chicken or fish. New whole fruit slices with low-fat cheese or almond butter for a delicious, nutritious, and filling pair of snacks.

Check out my new book, The Miracle Carb Diet: Make Calories and Fat Disappear-with Fiber! For tasty high fiber meal plans, recipes, and tips on healthy eating, drinking and losing weight.

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