healthier diet | Charles Janoah

5 Steps To A Healthier Diet

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 health 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 the protein and calcium content in your breakfast. Surprisingly, using ⅔ cups 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 which are loaded with sugar but have no nutritional value.

4. Bake or roast your food

The way food is prepared can also have serious effects on your health. In the process of 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 grow older, keeping your metabolism intact – resulting in a heavier diet for you. So, before you decide to 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 actually satiate your hunger and make you stronger.

It’s good to know that there are much simpler ways to become healthier without having to overhaul your current diet. Through small changes, we unknowingly adapt to something which we initially thought to be difficult and maintain our productivity with nutrition. In the end, we find ourselves leading a more sustainable and healthful way of living.

Want to know more? Feel free to send us an email at for more information.

Reach out to us here, or send us a DM at our Facebook Page and Instagram.

We’re with you,

Team HoliFit


Bjarnadottir, A. (2022, January 4). 25 simple tips to make your diet healthier. Healthline. Retrieved January 21, 2022, from

Magee, E. (n.d.). 11 simple steps to a healthy diet. WebMD. Retrieved January 21, 2022, from

Healthy eating basics. Heart and Stroke Foundation of Canada. (n.d.). Retrieved January 21, 2022, from

Keep your best people

Studies have shown that proper employee engagement can generate as much as 33% savings from lowered attrition alone.

Start by scheduling a no-pressure consultation.

Leave a Comment

Your email address will not be published. Required fields are marked *

Get your FREE pricing catalog

Interested in knowing the 1st step to lowering your organization’s costs from attrition, lowered health insurance costs, & increased productivity?

Get our FREE pricing catalog & see why other organizations see our employee engagement program as a good overall investment. 

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.
Lead Magnet 2 less crop

Get In Touch

Meet Us

11 Floor, Four/ NEO, 4th Avenue, Bonifacio Global City, Taguig, Metro Manila

Call Us

(+63) 939 390 0343

Email Us

/* write your JavaScript code here */

FREE pricing catalog

Get our FREE pricing catalog & see why other organizations see our employee engagement program as a good overall investment. 

Lead Magnet 2 less crop