A good diet is something everyone should have. However, many think it is too difficult to eat healthy. Thankfully, you don’t need to completely change your diet overnight. We have outlined some quick and easy methods to improve your nutritional intake in small but effective ways.
Eat plenty of vegetables and fruits each day. The USDA recommends that you eat at least 9 to 13 different servings of vegetables and fruits each day. Although this sounds like a large number of servings, but it is actually easy to fit in. A fresh glass of orange juice or a tomato-based sauce on pasta can count as servings.
Incorporate garlic into your daily eating habits, with a goal of 600 to 900 milligrams. Garlic has many benefits, such as fighting heart disease and cancer. Garlic also has anti-fungal and antibacterial effects to help your organs. Try using cloves or garlic extracts in your food each day.
Foods with trans fat in them should be avoided. When you eat foods with a high content of trans fat, it puts you at higher risk for developing heart disease. Not only do trans fats increase your LDL, or “bad”, cholesterol levels, they simultaneously decrease your HDL, or “good”, cholesterol levels.
Adopting a healthy diet doesn’t mean you have to eliminate meat. Instead, opt for a single 8-ounce serving of a lean meat. You need this meat to get enough protein and iron in your diet. Some candidates include bison, venison, or other lean cuts.
One very easy tip for maintaining good health is to simply limit sugar intake at all times. Many people make the mistake of thinking that fruit juice is a healthy alternative to soda. However, the fact is many of today’s juices are so laden with sugar that they are no better than soda when it comes to nutrition. So you always want to be aware of the sugar content of the drinks you consume.
Remember to enjoy pure dark chocolate rather than its watered down cousin, milk chocolate, or the impostor, white chocolate. This kind contains more of the compounds that make chocolate healthy than the others. The antioxidants contained in dark chocolate can also help lower bad cholesterol and raise good cholesterol. Just be sure to choose chocolate that contains at least 70 percent cocoa to maximize the benefits. Still, watch how much you eat. Chocolate has a lot of calories.
Putting together a delicious smoothie can be enjoyable and fulfilling. Consider this tip to add even more nutrition to your smoothie. A good addition to any smoothie is cocoa powder, because it is rich in antioxidants. Also consider adding flax seed oils full of omega-3 acids. These can give you the nutrients that you need while providing antioxidants as well.
Heart-healthy diets include low fat and high protein foods. Poultry, like turkey and chicken, is excellent for these needs; just remember to get rid of the skin. You never want to fry the poultry, but instead bake, broil, boil, roast or barbecue. White meat tends to be better for you than dark meat.
A new diet can be a big undertaking, like many other goals worth reaching. You can make the process easier by dividing the task into small steps. Each little change can help you achieve your ultimate goal of a better diet with good nutrition. The information here can assist you with developing better eating habits.