10 Ways to Eat Healthier

Do you find yourself having little time to prepare nutritious meals? Or maybe you want to eat healthier, but you’re not sure where to start.

Maybe you’ve got a weight loss goal, or perhaps you want to eat healthier to feel better. Here are 10 ways that you can start eating healthier today.

Make half your plate fruits and vegetables

It is recommended by the NHS that everyone eats 5 portions of fruits and vegetables each day. That comes out to about 80g a day.¹

One way you can accomplish this goal is by making half of your plate fruits and vegetables. Strive to incorporate fruits and veggies into every meal as a side. You can also add fruit to your recipes, or add them to a salad.

Cook at Home

Did you know that 34% of Americans go out to eat on any given day? In 2019, a survey found that 47% of Americans ate out at least once a week.²

Some people may go out to eat because it’s convenient, however, going out to eat will cost an average of 144 more calories than you would at home.³ Finding ways to meal prep or preparing dinners that take less than 30 minutes can help you eat healthier.

Avoid Soda

Did you know that soda may be adding extra calories to your diet? It is estimated that a 12 oz of Classic Coke is 150 calories.⁴ One study found that in those 20 and over, men drank 483 calories a day and women drank 297 calories a day.⁵

If you’re looking to eat healthier, drinking less sugary sodas can be one way you can reduce the number of calories you eat in a meal. You can start by drinking soda less often or substituting it with diet or other lower calorie options.

Eat less salt

A healthy adult statistically needs 200 to 500 mg of salt a day. However, studies show that Americans on average eat 3,400 mg of sodium per day.⁶

You can avoid eating excess salt by avoiding highly processed foods. Many snacks will also have excess sodium that can cause you to eat more than the recommended amount. Eat whole foods and avoid adding extra salt to your cooking to reduce your salt intake.

Eat breakfast

Breakfast is the most important meal of the day, with studies finding that those who eat breakfast in the morning are more likely to keep off weight than those who do not eat breakfast. This is because those who ate breakfast were less likely to snack or find ways to add extra calories to their diet. It was also found that eating breakfast in the morning can help keep cholesterol and blood pressure levels down.⁷

If you currently don’t eat breakfast in the morning, consider adding it to your daily routine. You can eat simple healthy breakfasts like eggs or oats and berries. Try to avoid quick and easy breakfasts like pastries, donuts, or cookies that can negate the benefits of eating breakfast in the morning.

Avoid Saturated Fats

Saturated fats are known to increase the body’s LDL cholesterol, which is the “bad” cholesterol in your body that causes heart disease and stroke. Some saturated fats include beef, pork, eggs, full fat dairy products, cheese, butter, ice cream, and coconut.⁸

Here are some ways that you can avoid eating saturated fats:

Choose lean meats, such as chicken and fish, more often
Avoid using solid fats like butter and coconut oil for cooking
Avoid frying meats
Use fat free or reduced fat milk rather than whole milk
Read nutrition labels on snacks for saturated fats

Avoid snacking

According to a report published in the National Library of Medicine, more than 90% of adults in the United States eat one or more snacks a day.⁹ However, research shows that many people will eat a whole meal’s worth of calories just within their snack choices, averaging 400 to 500 calories!¹⁰

You can avoid snacking by no longer purchasing them to be available within your home. Additionally, eating meals that can help satisfy you and make you feel full can help curb your hunger.

Switch to Whole Grains

Whole grains contain the entire kernel, which is the bran, germ, and endosperm. Refined grains, on the other hand, remove the bran and germ. This results in removing some of the health benefits of whole grains, including fiber, iron, and B vitamins.¹¹

One way you can eat healthier is by switching some of your food items to whole grains. Some examples of whole grains include wheat bread, brown rice, barley, quinoa, rye, and corn.

Saber Healthcare

Saber Healthcare is an organization that provides consulting services to more than 130 buildings across the states of Ohio, Pennsylvania, Virginia, North Carolina, Indiana, and Delaware. To learn more about our company and services, click here.

Saber Healthcare is an organization dedicated to providing consultant services to long-term care providers. This article is for informational purposes and is not meant to be seen as professional advice. Please consult with a medical expert before relying on the information provided.

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