Take Control of Your Diet
Five Simple Changes for Better Health
Food is fuel for your body, so what you eat and drink can affect your health and quality of life. Here are five simple tips to improve your health through your diet.
Avoid sugary soft drinks and fruit juices.
Both have empty calories from added sugars or other sweeteners, and little to no nutrients.
Tip: Drink water instead of sodas, fruit juices, chocolate milk or other beverages with added sugar. Water has no calories, helps you stay hydrated and can help you lose or maintain your weight.
Get the dressing on the side.
Ordering a salad for lunch or dinner is a healthy option. But don’t stop there; you can choose to make your sa lad even healthier.
Tip: Ask for the dressing on the side. It will make it easier to control the calories you consume.
Avoid foods high in saturated fats or total cholesterol.
If your total cholesterol level is high, your risk of heart disease and heart attack is greater. Help protect your heart by substituting other foods for what you normally eat.
Tip: Saturated fats, found in red meat and full-fat dairy products, raise your total cholesterol. Instead, look for other high-protein foods and substitute low-fat dairy products for full-fat products.
Swap your snack for something healthier.
This might sound simple, but small diet changes, such as replacing a bag of chips with a piece of fruit, can make a difference.
Tip: The average piece of fruit has about 100 calories, so you can cut calories and gain nutrients with just that small change. Fruit also has fiber and a high water content — both of which can help satisfy your hunger.
Eat whole foods instead of processed foods.
A whole food is a natural, unprocessed food that has only one ingredient, such as whole grains, beans, fruits or vegetables. Whole foods tend to have fewer calories and more nutrients per serving than processed foods.Tip: Choose whole-grain bread instead of traditional refined-grain bread. Whole grains are linked to a variety of health benefits, including a reduced risk of type 2 diabetes, heart disease and cancer.