You’ve likely heard the expression, “You are what you eat.” But what exactly are you supposed to be eating? What keeps your body going?
According to a Rutgers University study published in the July/September 2007 issue of Topics in Clinical Nutrition, “The American diet is reportedly too high in calories, total fat, saturated fat, added sugar, sodium, and refined grains but too low in omega-3 fats, fiber, whole grains, fruits, vegetables and phytonutrients.”
It stands to reason that people eat what they eat when they eat poorly because it tastes good and it’s easy. Giving up those foods for seemingly less tasty but healthier foods can seem too difficult for many people. Taking on a healthy diet can seem overwhelming and unsatisfying, but it doesn’t have to be. You can adopt healthy eating habits—quickly and easily—without feeling like you’re depriving yourself.
When you consume healthy foods, you reward your body with the nutrients it needs to fight infection, prevent disease, protect your heart, reduce the risk of cancer, and much, much more. By first understanding which foods your body needs, then identifying easy ways to incorporate those foods into your daily diet, you can not only benefit from a healthier you, but you may also find yourself no longer craving those naughty foods that were dragging you down in the first place.
Below are some creative strategies that you can apply to add more nutrition to your diet:
Strategy 1: Shop wisely for food - One of the biggest barriers to maintaining a healthy diet is not having the right foods on hand. Set yourself up for success by making the right choices at the grocery store. If you know what you're looking for and stay focused as you peruse the aisles, you can fill your cart with the healthy stuff. Make a shopping list and stick to it. Look for items that display the heart check mark on the packaging. Read the labels. There are a number of ways to ensure you buy the right stuff.
Strategy 2: Go fresh instead of pre-packaged - While pre-packaged, processed foods are easy, many offer little in the way of solid nutrition. By going fresh, you’ll give yourself complete control over the ingredients you’re putting into your body. What’s more, the fresher the food, the more vitamins and nutrients it’s likely to contain. By thinking outside the box—literally and figuratively—you’ll find that there are easy ways to prepare your own fresh alternatives of your favorite processed foods. More times than not, you’ll find the end product to be much more flavorful and satisfying than it’s pre-packaged counterpart.
Strategy 3: Get creative with wheat germ - Wheat germ is the embryo of a wheat kernel that is removed before the milling process. This powerful supplement contains 23 nutrients, including niacin, thiamin, riboflavin, vitamin E, folate, magnesium, phosphorus, potassium, iron and zinc. It packs more protein than most meat products and it contains more nutrients per ounce than any other grain or vegetable. With its fine, powdery consistency and light nutty flavor, wheat germ can be inconspicuously added to many foods.
Strategy 4: Make friends with your food processor - Many people cite a lack of interest in fruits and vegetables as the primary reason why they’re not eating their recommended daily servings. If you fall into this category, don’t fret. Fruits and vegetables are among the easiest foods to sneak into your diet, thanks to a handy little kitchen companion—the food processor. By pureeing fruits and veggies, you can work these super foods into a myriad of dishes. Once pureed, they can go virtually undetected.
Strategy 5: Don't cut out the snacks, just snack wisely - Eating healthy doesn’t mean you have to give up snacks. It’s just the opposite in fact. Snacks are a very important part of your diet because they keep you going in between meals. However, many people fall into the tempting trap of consuming snacks that taste good but contain little more than empty calories, such as potato chips or candy. The trick is to find snacks that are high in fiber, protein and/or dairy and low in saturated fat and refined sugars.
Strategy 6: Top your favorite foods with some healthy gems - Eating healthy doesn’t mean you need to give up all the foods you love. By simply topping a few of your favorite foods with some healthy adds, such as lettuce on your favorite deli sandwich or homemade granola on your ice cream, you’ll be well on your way to a healthier you. Simply challenge yourself to think of ways you can nutritionally enhance some of your favorite dishes.
Strategy 7: Swap it out - Foods that contain white flour, sugar and/or are high in fat, while may provide immediate satisfaction, can actually accentuate your cravings. Fortunately, there are a number of ways you can substitute the less healthy foods for more nutrient-dense foods that are lower in refined sugars and fat, but higher in protein and fiber. All it takes is a little creative thinking. Swapping out some common culprits with healthier options, such as maple syrup for imitation syrup or graham crackers for traditional cookies, can help to curb your cravings, which can significantly impact your overall nutrition.
Strategy 8: Drink to your health - Most experts agree that when it comes to a healthy diet, cutting out the sugary soft drinks and processed juices can have a drastic impact on your health. Easily enough, you can replace those drinks with healthier alternatives—ones that that can help strengthen your immune system, fight off disease and reduce your risk of cancer. To some, the thought of a “healthy drink” does not sound appealing. But by applying a little creative thought, you can find fun ways of keeping it interesting without feeling the need to run back to that can of soda. For example, put a slice of cucumber or a lemon wedge in your water or sweeten up a glass of natural iced green tea.
Strategy 9: Plan ahead - When it comes to taking on a healthier diet, you can improve your chances for success by planning ahead. Cook up some chicken breast on Sunday for use on over pasta or in chicken salad throughout the week. Pack a snack in the morning to take with you wherever you go. With a little extra effort up front, you can make it much easier on yourself later.
Eating healthy isn't as difficult as many people make it out to be. The trick is to make small, manageable changes to your diet, little by little. For a deeper dive into these strategies as well as simple yet healthy recipes, check out How to Eat Healthy Without Noticing: A Non-Dieter's Guide to Eating Better on Amazon.com.
