Embarking on a journey towards a healthier lifestyle often begins with the food we consume. A diet rich in fruits and vegetables has been scientifically proven to provide numerous health benefits, such as reducing your risk of several chronic diseases and strengthening your immune system. It doesn't require drastic changes; instead, making small, sustainable adjustments can lead to significant improvements over time. This article explores a variety of healthy food hacks, offering practical tips and tricks to subtly enhance your diet and overall well-being.
Mindful Eating Practices
Eating from Smaller Plates
The size of your dinnerware can influence how much you eat. Eating from a large plate can make your portion look smaller, while eating from a small plate can make it look bigger. According to one 2017 study, eating from a smaller plate was associated with increased feelings of satiety and reduced energy intake among participants with a moderate body weight. By eating from smaller dinnerware, you can trick your brain into thinking that you’re eating more, making yourself less likely to overeat.
Slow Down and Savor
The pace at which you eat influences how much you eat, as well as how likely you are to gain weight. Studies comparing different eating speeds show that fast eaters are much more likely to eat more and have a higher body mass index (BMI) than slow eaters. It takes about 20 minutes for your brain to receive signals from hormones that control appetite. Eating more slowly may give your brain the time it needs to perceive that you’re full, potentially reducing the number of calories you consume at meals and helping you lose weight. Eating slowly is also linked to more thorough chewing, which has also been linked to improved weight control.
Eat Your Greens First
A good way to ensure you eat your greens is to enjoy them as a starter. By doing so, you’ll most likely finish all of your greens while you’re at your hungriest. This may cause you to eat fewer, perhaps less nutritious, meal components later. It may lead you to eat fewer calories overall, which could result in weight loss. Plus, eating vegetables before a carb-rich meal has been shown to benefit blood sugar levels. It slows the speed at which carbs are absorbed into the bloodstream and may benefit short- and long-term blood sugar control in people with diabetes.
Stay Hydrated
Drinking enough water is important for your health. Studies also show that drinking water before meals can reduce your appetite and food intake during the following meal. The government recommends drinking 6 to 8 glasses every day. This is in addition to the fluid you get from the food you eat. All non-alcoholic drinks count, but water, lower fat milk and lower sugar drinks, including tea and coffee, are healthier choices. Try to avoid sugary soft and fizzy drinks, as they're high in calories.
Read also: Healthy food access with Highmark Wholecare explained.
Smart Shopping Strategies
Don’t Shop Without a List
There are two important strategies to employ when you go grocery shopping: Make your shopping list ahead of time and don’t go to the store hungry. Not knowing exactly what you need makes room for impulse buying, while hunger can cause you to toss even more low-nutrient foods into your shopping cart. By planning ahead and sticking to your list, you’ll not only buy healthier items to keep around the house, but you’ll also save money. Write a shopping list before you head to the supermarket to help you to steer clear of temptations in the aisles. Planning mealtimes in advance will help you to eat well and avoid reaching for highly processed microwave meals or takeaways when you’re ravenous and have no clue what to cook. Before you shop, research the recipes you’ll cook for the week ahead and write down all the ingredients you’ll need.
Stay Away from “Diet” Foods
So-called diet foods can be very deceiving. They have usually had their fat content reduced dramatically and are often labeled “fat-free,” “low fat,” “fat-reduced,” or “low calorie.” However, to compensate for the lost flavor and texture from fat, sugar, and other ingredients are often added. So, many diet foods contain more sugar and sometimes even more calories than their full-fat counterparts. Instead, opt for whole foods like fruits and vegetables.
Prioritize the Perimeter
The 80/20 rule states that 80 percent of the food you consume should come from the perimeter of the grocery store (except for the bakery). From the perimeter, you can get fresh cuts of meat, dairy, fresh produce, and other healthy ingredients. About 20 percent of your food can come from the aisles.
Read Labels Carefully
Most foods and recipes have nutrition information. Check the labels and see what percent of the recommended daily value the food contains of each nutrient before buying. In general, try to eat foods with less fat and less salt. Be careful when choosing frozen or canned vegetables, prepackaged foods, and packet foods. Learn how to read labels, especially if you have diabetes. More than 1.5g of salt per 100g means the food is high in salt.
Cooking and Preparation Techniques
Cook at Home More Often
Try to make a habit of cooking at home most nights rather than eating out. For one, it’s often easier on your budget. Second, by cooking your food yourself, you’ll know exactly what’s in it. You won’t have to wonder about any hidden ingredients. Also, by cooking large servings, you’ll have leftovers for the next day, ensuring a satisfying meal then, too. Finally, cooking at home has been associated with a lower risk of obesity and improved diet quality, especially among children. Anyone with access to the internet can take advantage of the free cooking recipes on the site. At whatscooking.fns.usda.gov, you can also access healthy meals that everyone will enjoy.
Read also: Healthy Eating on the Run
Try at Least One New Recipe Per Week
Deciding what to have for dinner can be a constant cause of frustration, which is why many people tend to use the same recipes again and again. Chances are you’ve been cooking the same recipes on autopilot for years. Whether these are more or less nutritious recipes, trying something new can be a fun way to add more diversity to your diet. Aim to try making a new health-focused recipe at least once per week. This can change up your food and nutrient intakes and hopefully add some new and nutritious recipes to your routine. Alternatively, try to make a healthier version of a favorite recipe by experimenting with new ingredients, herbs, and spices.
Healthier Cooking Methods
Grilling, broiling, frying, and deep-frying are all popular methods of preparing meat and fish. However, during these types of cooking methods, several potentially toxic compounds are formed. These include: polycyclic aromatic hydrocarbons advanced glycation end products heterocyclic amines All of these compounds have been linked to several health conditions, including cancer and heart disease. Healthier cooking methods include: baking broiling poaching pressure cooking simmering slow cooking stewing sous-vide These methods don’t promote the formation of these harmful compounds and may make your food healthier. Although you can still enjoy the occasional grilled or deep-fried dish, it’s best to use those methods sparingly. Instead of frying, try steaming, grilling, or baking foods to reduce unhealthy fats. Cooking methods that require less oil can significantly lower the calorie content of meals while retaining flavours and nutrients.
Season Simply
Instead of using store-bought dressings that are often filled with sugar and unhealthy fats, create your own dressings using fresh ingredients like citrus juice, herbs and spices. This not only enhances flavour but also allows you to control the ingredients and nutritional content.
Add Garlic at the End
To maximise the health benefits of garlic, add it towards the end of cooking. Heating garlic for extended periods can diminish its potent health-promoting compound, allicin. Allowing chopped or minced garlic to sit for 5-10 minutes before cooking can also enhance its health benefits.
Strategic Food Swaps
Choose Whole-Grain Bread Instead of Refined
Refined grains have been associated with many health concerns. Whole grains, on the other hand, have been linked to a variety of health benefits, including a reduced risk of type 2 diabetes, heart disease, and cancer. Whole grains are also a good source of: fiber B vitamins zinc iron magnesium manganese Just make sure to read the label to ensure that your bread is made with whole grains only, not a mixture of whole and refined grains. It’s also preferable that the bread contains whole seeds or grains.
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Pick Popcorn Instead of Chips
It may be surprising that popcorn is a whole grain that’s loaded with nutrients and fiber. A 3.5-ounce (100-gram) serving of air-popped popcorn contains 387 calories and 15 grams of fiber, while the same amount of potato chips contains 532 calories and only 3 grams of fiber. Diets rich in whole grains have been linked to health benefits, such as a reduced risk of inflammation and heart disease. For a satisfying snack, try popping your own kernals at home or purchase air-popped popcorn. Just be sure to limit or avoid prepacked microwavable portions with preservatives, butter, and other additives.
Eat Fresh Berries Instead of Dried Ones
Berries are packed with nutrients, fiber, and antioxidants. Most varieties can be purchased fresh, frozen, or dried. Although all types are relatively healthy, dried berries are a much more concentrated source of calories and sugar since all the water has been removed. Dried varieties are also often covered with added sugar, further increasing the sugar content. By opting for fresh berries, you will get a much juicier snack that’s lower in sugar and contains fewer calories.
Opt for Heart-Healthy Oils
Highly processed seed and vegetable oils have become a household staple over the past few decades. Examples include soybean, cottonseed, sunflower, and canola oils. These oils are high in omega-6 fatty acids but low in heart-healthy omega-3s. Swap these oils for less processed alternatives, such as: extra virgin olive oil avocado oil coconut oil Instead of using cooking spray, use olive oil.
Choose Baked Potatoes Over French Fries
Potatoes are filling and a common side to many dishes. That said, the method in which they’re prepared largely determines their impact on health. For starters, 3.5 ounces (100 grams) of baked potatoes contains 93 calories, while the same amount of french fries contains over 3 times as many (333 calories). Replacing your french fries with baked or boiled potatoes is a great way to shave off calories and avoid these less nutritious compounds. If you’re making a dish that includes baked potatoes, use sweet potatoes instead.
Eat Your Fruits Instead of Drinking Them
Studies have repeatedly linked eating fruit to a reduced risk of several health conditions, such as heart disease, type 2 diabetes, and cancer. Because fruits contain fiber and various plant compounds, their natural sugars are generally digested very slowly and don’t cause major spikes in blood sugar levels. However, the same doesn’t apply to fruit juices. Many fruit juices aren’t even made from real fruit but rather concentrate and sugar. Some varieties may contain as much sugar as a sugary soft drink. Even real fruit juices lack the fiber and chewing resistance of whole fruits. This makes fruit juice much more likely to spike your blood sugar levels, leading you to consume too much in a single sitting.
Replace Sugary Drinks with Sparkling Water
Sugary beverages are loaded with added sugar, which has been linked to numerous diseases, including: heart disease obesity type 2 diabetes Plus, the added sugar found in these drinks doesn’t impact appetite the same way that nutrient-rich food does. Unlike meal replacement drinks, which are rich in essential nutrients, sugary beverages are usually made up of “empty calories” that are unlikely to leave you satiated. Try replacing your sugary beverage with either a sugar-free alternative or choose still or sparkling water instead. Doing so will shave off the non-beneficial calories and reduce excess sugar intake. There isn’t anything magical about doing this, apart from the fact that fresh mint, cucumber slices, lime and lemon wedges, frozen berries and orange slices can turn your water into something that you want to drink lots of.
Drink Your Coffee Black from Time to Time
Coffee is a popular beverage that’s been linked to several health benefits, including a reduced risk of type 2 diabetes, heart disease, and certain cancers. However, many commercial varieties of coffee contain lots of additional ingredients, such as sugar, syrup, heavy cream, and sweeteners. Drinking these varieties quickly negates all of coffee’s health benefits and instead adds lots of extra sugar and calories. Instead, try drinking your coffee black or adding a small amount of milk or cream instead of sugar.
Swap Sour Cream for Greek Yogurt
If you’re cooking a recipe that requires sour cream like dips, you should substitute the sour cream for nonfat, nonflavored Greek yogurt. It’s an even exchange that adds protein and makes the food healthier.
Cut Back on Bread
When you eat, cut out as much bread as possible from meals. You can substitute bread with vegetables.
Consider Alternatives to Standard Burgers
Instead of having just your standard hamburger, consider making alternatives like black bean burgers or turkey burgers. Cook more fish and chicken and lean cuts of meat.
Nutritional Boosts
Increase Your Protein Intake
Protein is often referred to as the king of nutrients, and it does seem to have some superpowers. Due to its ability to affect your hunger and satiety hormones, it’s often considered the most filling of the macronutrients. One 2018 study showed that eating a high-protein meal decreased levels of ghrelin, the hunger hormone, more than a high carb meal in people with obesity. What’s more, protein helps you retain muscle mass and may also slightly increase the number of calories you burn per day. It’s also important for preventing the loss of muscle mass that can occur with weight loss and as you age. If you’re trying to lose weight, aim to add a source of protein to each meal and snack. It will help you feel fuller for longer, curb cravings, and make you less likely to overeat.
Add Greek Yogurt to Your Diet
Greek yogurt (or Greek-style yogurt) is thicker and creamier than regular yogurt. It has been strained to remove its excess whey, which is the watery part of milk. This produces a final product with higher fat and protein than regular yogurt. Eating a good source of protein can help you feel fuller for longer, which can help manage your appetite and reduce your food intake if that’s your goal. Plus, since Greek yogurt has been strained, it contains fewer carbs and less lactose than regular yogurt. This makes it suitable for people who follow a low carb diet or are lactose intolerant. Just make sure to pick the plain, unflavored varieties. Flavored yogurts may be packed with added sugar and other less nutritious ingredients.
Eat Eggs, Preferably for Breakfast
When studying various types of calorie-matched breakfasts, eggs come out on top. Eggs are rich in high quality protein and many essential nutrients that people often don’t get enough of, such as choline. Eating eggs in the morning increases feelings of fullness. This has been shown to cause people to consume fewer calories at later meals. It can be quite helpful for weight loss if that’s your goal. For example, one 2020 study of 50 people found that eating an egg-based breakfast reduced feelings of hunger and decreased the amount of calories consumed later in the day than a breakfast of cereal.
Take Omega-3 and Vitamin D Supplements
Vitamin D is a fat-soluble vitamin that’s very important for bone health and the proper functioning of your immune system. In fact, every cell in your body has a receptor for vitamin D, indicating its importance. Vitamin D is found in very few foods, but fatty seafood generally contains the highest amounts. Omega-3 fatty acids are another commonly lacking nutrient that’s found in fatty seafood. These have many important bodily roles, including reducing inflammation, maintaining heart health, and promoting proper brain function. If you don’t eat fatty seafood regularly, you should consider taking a supplement. Omega-3s and vitamin D can often be found together in many supplements.
Focus on Fiber
Most people in the United States need to increase their intake of dietary fiber, calcium, vitamin D, and potassium. Fiber helps maintain digestive health and helps us feel fuller longer. Fiber also helps control blood sugar and lowers cholesterol levels. Increasing fibre intake can promote feelings of fullness and improve digestion. Aim to include a variety of fibre-rich foods such as fruits, vegetables, whole grains, nuts, and legumes in your meals.
Don't Forget Frozen
Frozen fruits and vegetables can be just as nutritious as fresh ones, and often more so since they are frozen shortly after harvest, preserving their nutrient content. Stocking your freezer with frozen produce ensures you always have healthy options available, which can help reduce food waste and save money.
Lifestyle Integration
Become More Active
Good nutrition and exercise often go hand in hand. Exercise has been shown to improve your mood, as well as decrease feelings of depression, anxiety, and stress. These are the exact feelings that are most likely to contribute to emotional and binge eating. Aside from strengthening your muscles and bones, exercise may help you: lose weight increase your energy levels reduce your risk of chronic diseases improve your sleep Aim to do about 30 minutes of moderate to high intensity exercise each day, or take the stairs and take short walks whenever possible.
Get a Good Night’s Sleep
Sleep deprivation disrupts appetite regulation, often leading to increased appetite. This can result in increased calorie intake and weight gain. In fact, people who sleep too little tend to weigh significantly more than those who get enough sleep. Being sleep-deprived also negatively affects concentration, productivity, athletic performance, glucose metabolism, and immune function. That’s why it’s important to try to get adequate amounts of good-quality sleep, preferably in one bout.
Practice Mindful Snacking
Snacking can be part of a healthy diet if you choose whole, unprocessed foods and pay attention to hunger cues. Instead of reaching for crisps or biscuits, opt for nutritious options like dates dipped in nut butter or small squares of dark chocolate (over 70 per cent cocoa solids) with minimal added sugar. This way, you can satisfy your cravings without compromising your health.
Eatwell Guide
The Eatwell Guide can help you get the right balance of the 5 main food groups.
Meal Planning and Preparation
Learn to Meal Prep
Meal prep just isn’t portioning out the same amount and type of food into separate containers. Meal prep can be: Batch cooking, which is making food items ahead of time in bulk (e.g. a container of brown rice) Having snacks wrapped ready to go Having vegetables and fruits chopped ahead of time And so much more! Meal prep also doesn’t need to be done every single Sunday-before the workweek begins. It should fit your schedule. Allow some flexibility in your meal prep plan so it feels less like a chore each week. Another helpful tip for meal prep? Portion your foods when you return from the grocery store. This saves time during the cooking process. Here’s another meal prep tip: you can make certain ingredients ahead of time. Not into cooking? Find a meal delivery service in your area that provides meals that fit your personal goals. Also, with meal delivery services, you can select a certain number of meals to be delivered each week and save those for your most hectic days.
Snack Smart
When you’re busy, a good snack can keep you from overeating later in the day. However, some snacks may seem healthy, but still may be high in carbs, added sugars, fat, and sodium and have little nutritional value. Whether you’re making your own snacks or buying them at a convenience store, here are some helpful tips to make sure you’re making healthier choices: Keep non-perishable snacks such as unsalted nuts (walnuts, almonds, peanuts, cashews, etc.), or trail mix on hand. These snacks are great sources of healthy fats and protein and keep you full. Choose snacks that are whole grain and high in fiber. Prepare vegetable snacks with a delicious dip such as hummus or salsa. Keep it simple with whole pieces of fruit or string cheese. Purchase snack packs, but make sure the nutrition content meets your goals. Aim for snack packs that are lower in carbohydrates, added sugars, and sodium. Prepare your own snack packs.
Think Ahead with Scheduling Apps
Meal planning apps allow you to organize and schedule your meals ahead of a busy week. By using an app, you can determine what you plan to eat each day, including snacks, and purchase ingredients accordingly. Other benefits to using meal planning apps include: Knowing how many calories, carbs, fat, protein, and other nutrients you’re consuming each day Stressing less over deciding what to eat Creating a grocery list to only buy what you need Recipe ideas that fit a variety of food preferences
Get the Right Materials
Take the time to purchase meal-prep and to-go items such as bento boxes, lunch boxes, and other food containers and cooling packs. All of these are essential to a successful plan for eating on the go. These items tend to be inexpensive and easy to find in stores or online. If within your budget, buy an Instant Pot, crockpot, Dutch oven, or other large cookware. These are great for batch cooking and make meal prep easier.