We all know that we should eat healthier foods. Sometimes, we even think of going on a diet or eliminating junk food. But, we don’t go through with it because we think eating healthy is hard. However, it’s actually a lot easier than you think. There are little things you can do that make a big difference. Here are a few simple ways to eat healthier:
1) Add spices to your food
You don’t even need to stop eating the things you love in order to eat healthier. You can just add healthy ingredients to your food. For example, you can add spices to rice, potatoes, meat and much more. By doing so, you can reduce your sodium intake (since you can replace salt with healthy spices), lower your risk of certain diseases (since many spices, including cinnamon, helps to prevent heart disease) and prevent cognitive decline (because some spices, such as curcumin, prevents the plaques associated with Alzheimer’s disease).
There are so many different spices to choose from, you’re sure to find one that suits your taste buds. Spices add flavor to your food, too, so this really isn’t something that’s hard to do!
2) Switch the oil you cook with
Again, you can continue eating the things you love, while still making a healthy change. When you cook, you probably use vegetable oil. But, vegetable oils are actually high in omega-6 fatty acids—the “bad” kind of fat. Omega-6 is pro-inflammatory, which means that it increases inflammation throughout your body. Inflammation is only a good thing when you’re infected by a pathogen. Otherwise, chronic inflammation can increase your risk of illness.
One simple change you can make is switching the oil you use for cooking. Using extra-virgin olive oil or coconut oil can really make a difference. These oils contain healthy fats, which are anti-inflammatory and raise good cholesterol.
3) Choose healthy snacks
Many of us believe that in order to eat healthier, we have to invest a lot of time and money. But, that’s not always the case. You can snack on healthy foods in between your meals instead of your usual go-to snacks. This will make a huge difference. Think about how many times you reach for chips, cookies or any other type of junk food. It may not seem like a lot, but it adds up. Instead of unhealthy snacks, choose yogurt, kale chips, granola, nuts or veggies. This can quickly and conveniently help you to get your fill of vitamins and minerals for the day.
4) Make it into a smoothie
The recommended fruit and vegetable intake is typically five to 10 servings. That sure seems like a lot! But, it’s a lot easier than you think to consume this amount of fruits and veggies. You can make a smoothie using milk or yogurt and fruits (such as blueberries, a banana and strawberries). These are all filled with nutrients, which can give you the energy you need to start your day. It really doesn’t take long to do this and it makes for a very convenient breakfast or snack.
5) Bake it instead of frying it
The way we prepare food is very important. It can mean the difference between a healthy or unhealthy meal. Think about the way you cook chicken, for example. It may be a bit quicker to fry chicken, instead of baking it. But, waiting just a few more minutes will provide you with a much leaner, healthier meal.
Grilling is also another good option, especially in the summertime. Grilling allows excess fat from meat to drip down and it doesn’t require much salt, either.
6) Switch chicken or red meats for fish
You don’t have to become a vegetarian or give up steak to be healthy. If you simply switch chicken or red meat for oily fish twice a week, you’ll reap the numerous benefits of omega-3 fatty acids. These benefits include: lowered risk of dementia and heart disease, as well as improved mood. Omega-3 fatty acids may even help to improve cognitive functioning. So, stock up on some salmon, cod or trout the next time you go to the store!
Helen Sanders is chief editor at HealthAmbition.com. Established in 2012, Health Ambition has grown rapidly in recent years. Our goal is to provide easy-to-understand health and nutrition advice that makes a real impact. We pride ourselves on making sure our actionable advice can be followed by regular people with busy lives.
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