12 Jan 6 Tips For Healthy Eating
Healthy eating is all about making good choices and making sure it’s as easy as possible to make the right ones, more difficult to make the wrong ones. Here are a few ways to get started.
1. Go for Whole Grains
Make at least half your grain choices whole grains and you’re on your way to healthy eating. Examples of whole grains are whole grain wheat, whole oats or oatmeal, pot barley and bulgur. Whole grains are higher in vitamins, minerals and phytonutrients (natural plant compounds) than refined grains. Research shows that a diet rich in whole grains is heart healthy.
- Start your day with a bowl of whole grain cereal
- Make sandwiches with whole grain bread or rolls
- Add barley, lentils, kidney beans or brown rice to soups and stews
- Substitute whole-wheat flour for all or part of the white flour when baking
- Choose whole-grain crackers
- Use whole grain pasta
- When choosing grain products, pay attention to your serving sizes.
2. Load Up on Fruits and Vegetables.
Vegetables and fruit are packed with nutrients and fibre, so enjoy a wide variety of them. Try to include at least one dark green and one orange veggie daily.
- Try a new vegetable or fruit each week
- Sprinkle some berries over whole grain cereal at breakfast
- Pack a couple pieces of fruit and some raw veggies with your lunch
- Start dinner with a salad of dark greens like spinach or romaine lettuce
- Fill half your plate with vegetables at dinner
- Add a handful of spinach or kale to a fruit smoothie
3. Go Lean & Alternative for Healthy Eating!
Meat and meat alternatives are a good source of protein, iron, zinc and other nutrients. Make lean choices and prepare them with little or no added fat. Enjoy alternatives like legumes (kidney beans, chick peas and lentils) and tofu often and you’re on the path to healthy eating.
- Bake, roast or poach meat, fish and poultry
- Enjoy at least two servings a week of fatty fish like salmon, trout and mackerel
- Try meatless meals such as lentils with rice, omelettes, or tofu burgers
- Keep boiled eggs in the fridge for handy, quick snacks
- Sprinkle seeds on stir-frys and salads or enjoy a handful of nuts for a protein-filled snack.
4. Choose Healthier Fats
Fats and oils add a lot of flavour to food, and they help us absorb some nutrients. But diets higher in unhealthy fats are also linked to health risks such heart disease. Enjoy a small amount – 30 to 45 mL (2 to 3 Tbsp) – of healthier unsaturated fat each day. Limit saturated and trans fats.
Healthier unsaturated fats come from foods such as avocados, nuts and seeds as well as oils such as olive, canola, flaxseed or nuts oils.
- Reduce the oil and add a splash of flavoured vinegar or fresh lemon juice to salad dressings.
- Try a little mashed avocado on sandwiches instead of butter or mayonnaise.
- Use herbs and spices to season your food without fat.
- Use small amounts of vegetable oils, such as canola or olive oil instead of butter for stir-frying or sautéing.
- Nibble on a small handful of almonds or walnuts with a piece of fruit for a simple snack
5. Get Healthy Food Delivered To Your Home
The easiest way to ensure you’re healthy eating all of the fantastic foods mentioned above is to have them delivered directly to your home. Lee & Maria’s delivery will ensure you will have healthy options on hand no matter when the hunger pangs hit. Choose from five different bin options, including an All-Natural option.
- Use the smartphone app to easily customize your delivery each week.
- Add on items from the store to limit your need to enter the supermarket minefield.
- Choose from our locally made meal options to ensure you’re eating the same whole foods when you need something fast.