Carry healthy snacks with you
However, keeping your pantry stocked with plenty of portable, nutritious snacks can make it easier to make healthy choices on the go. Some healthy snacks include fresh fruit, mixed nuts, edamame and chickpea vegetables. If you have enough time, you can also prepare some simple snacks in advance. Hard-boiled eggs, turkey wraps, homemade kale chips, and overnight oats are some great meals you can make quickly and save for later.
Swap refined grains for whole grains
In particular, you can swap refined grains, such as white pasta, rice, bread, and tortillas, for whole-grain alternatives, such as brown rice and whole-wheat pasta, bread, and tortillas. Whole grains are not only rich in important nutrients like fiber, but they have also been shown to protect against diseases such as heart disease, diabetes, and some types of cancer.
Get creative in the kitchen
For example, you can make vegetable chips by tossing potato, zucchini, radish, or carrot slices with a little olive oil and salt, then baking them until they're crisp.
Other healthy alternatives to processed foods that you can make at home include chia pudding, air-popped popcorn, granola bars and peels.
Drink more water
try to cook
First, choose a few recipes to make each week and set aside a specific time to prepare your meals.
Find a few recipes with similar ingredients so I can rotate a few meals throughout the week to avoid repetition.
Eat more vegetable
This can be as simple as adding spinach to scrambled eggs, sautéing broccoli as a simple side dish, or adding carrots or cauliflower to a soup or casserole.
Vegetables are nutrient-dense and a great source of fiber, keeping you full between meals and helping to reduce appetite and suppress appetite.
Change your shopping habits
Next time you go to the grocery store, fill your cart with healthy, minimally processed ingredients like fruits, vegetables, whole grains, and legumes.
You can also try staying closer to the perimeter of the store and avoiding the middle aisles, where processed snacks and junk food are often located.
Always read the labels on your favorite foods when shopping. If possible, avoid foods with high amounts of sodium, trans fat, or added sugar.
Try some simple food swaps
- Swap your sugary breakfast cereal for a bowl of oatmeal and fresh fruit.
- Put your own popcorn on the stove instead of microwave popcorn.
- Whip up homemade vinaigrette with olive oil and vinegar and drizzle over salads in place of processed dressings.
- Make a mix using nuts, seeds, and dried fruits as a healthy alternative to store-bought varieties.
- Top your salad with nuts or seeds instead of croutons.
Eat less processed meat
change slowly
In fact, making changes slowly is often more effective and sustainable in the long run. Some studies show that small lifestyle changes can help form lasting habits and make initially difficult actions much easier over time). Each week, try one or two of the strategies listed above, and gradually implement more. Remember, you can still enjoy eating out or eating processed foods in moderation as part of a healthy, balanced diet.