Explore simple yet effective strategies to Make Healthy Eating. Learn about five critical steps: choosing whole grains, skim milk in oatmeal, prioritizing water, baking or roasting food, and increasing protein intake for a sustainable, healthier lifestyle.
Did you know that about 80% of heart disease and stroke can be prevented through a healthy diet lifestyle and habits, including eating a healthy diet? However, it doesn’t have to mean radically changing your diet! It could be as simple as adding an extra ingredient to your meal or going for alternatives.
5 steps to Improve Your Healthy Habits While Achieving Your Health Goals
1. Choosing whole grains
Whole-grain foods include whole-grain bread and crackers, oatmeal, and brown rice which are rich in fiber and can keep you full for longer periods of time. These are better options instead of processed grains like white bread or pasta.
2. Make your oatmeal with skim or 1% milk instead of water
Now that we’re eating whole grain foods, you might as well try eating your oatmeal with skim milk to boost your breakfast’s protein and calcium content. Surprisingly, using ⅔ cup of skim milk already adds 6 grams of protein and 205 mg of calcium!
3. Water as your drink of choice
Water keeps you hydrated without adding unnecessary calories to your diet. It is also preferred over energy drinks, fruit juice, soft drinks, and flavored coffee loaded with sugar but has no nutritional value.
4. Bake or roast your food
The way food is prepared can also have severe effects on your health. In grilling or frying, potentially toxic compounds are formed, such as polycyclic aromatic hydrocarbons, advanced glycation end products, and heterocyclic amines. Healthier alternatives to these cooking methods are baking, roasting, poaching, pressure cooking, and stewing.
5. Eat more protein
Protein is known to help build and maintain your bones, muscles, and skin. It is also important to prevent muscle loss as you age, keeping your metabolism intact – resulting in a heavier diet. So, before you go for that calorie-dense slice of cake, consider going for healthier diet food such as dairy products, soy, fish, eggs, yogurts, or lean meats, which will satiate your hunger and make you stronger.
Improving your diet for better health can be straightforward and achievable. The first step involves choosing whole grains such as brown rice and oatmeal, which are high in fiber and keep you satiated longer. Next, prepare your oatmeal with skim or 1% milk instead of water to increase its protein and calcium content. Water should be your primary drink choice, as it hydrates without adding calories and lacks the sugars found in many other drinks. Cooking methods also matter; baking or roasting is healthier than grilling or frying, which can produce harmful compounds. Lastly, increasing your protein intake with foods like dairy, soy, fish, and lean meats can help maintain muscle and metabolism. These simple steps can lead to a more sustainable and healthy lifestyle, demonstrating that significant improvements in health can come from minor yet impactful dietary changes.
It’s good to know that there are much simpler ways to become healthier without overhauling your diet. Through small changes, we unknowingly adapt to something we initially thought difficult and maintain our productivity with nutrition. In the end, we find ourselves leading a more sustainable and healthful way of living (Bjarnadottir, 2022), (Magee, n.d.), (Healthy eating basics, n.d.).
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