Why not ring in the new year with a promise to clean up your diet and eat food that benefits your body and personal wellbeing? If you’re ready to start, read on for tips on achieving a nutritional, balanced diet in just a few easy steps.
Cut out hidden sugars. Sugar is often added to processed foods like pasta sauce. There’s no doubt it may add flavor, but it also increases Type 2 diabetes risk. Learn to identify the various sugar forms on labels such as rice syrup, corn syrup, and evaporated cane juice. Reading “total sugars” is an excellent place to start. New rule for the new you – put it back on the shelf and find a sugar-free brand, or better yet, make the sauce yourself.
Reduce your red meat intake. According to the Cancer Treatment Centers of America, “Red meat tends to be high in saturated fat and cholesterol, which may contribute to heart disease.” If you’re a meat-lover, eliminating red meat from your diet altogether might be too drastic. Consider smaller portions such as two three-ounce size portions of steak per week. Gradually reduce the portion size over time. Give it a whirl—it’s not as hard as you think!
More fruits and vegetables. Fruits and vegetables are rich in good phytonutrients, such as lycopene in red fruits, like tomatoes. Plant-based foods are lower in calories, making this a great way to clean up your diet and help you to shed a few unwanted pounds. When you sit down to a meal, think of your plate as a clock and fill half of it with salad or cooked fruits and veggies. Leave a quarter for protein and the remainder for whole grains.
Less salt. According to The American Heart Association, many Americans consume more than 3,000 milligrams of sodium daily. Salt is made up of 40% sodium and 60% chloride. The recommended amount is no more than 2,300 milligrams of salt each day, and ideally, no more than 1,500. Excess salt pulls water into your blood vessels, increasing pressure. Over time, this strains your heart and can lead to permanent damage. Think twice before you reach for the saltshaker next time. If you suspect you’ve had more than the recommended amount, do your body a favor and give the salt a break.
This year, celebrate a new healthy you by saying no to sugars and red meat and yes to fresh fruit and vegetables. You’ll feel good about being a mindful eater, and your body will thank you for it.—RG
