Small Changes for Healthier Living, One Bite at a Time
Eating well doesn’t have to be complicated – small, mindful choices can make a big difference in your overall health. Whether you’re looking to boost your fiber intake, cut back on processed ingredients, or make your favorite dishes a little healthier, these easy tips can help set you on the right path.
Be choosy with your grains.
Whenever possible, replaced refined grains with whole grains. As the name suggests, whole grains contain the entire grain and have dietary fiber, iron, and B vitamins. This is important because dietary fiber can improve blood cholesterol levels, help you feel satiated, and lower your risk of heart disease, stroke, obesity, and type 2 diabetes. B vitamins are crucial for various body functions. On the other hand, refined grains have parts of the grain removed to give them a finer texture and improve their shelf life, but this process also strips the grain of important nutrients. While some refined grains are enriched – meaning some of the B vitamins and iron are added back in after processing – choosing whole grains is still the better option.
Next time you’re at the grocery store, consider making some easy swaps:
| Instead of | Try |
| White bread | Whole-wheat bread |
| Regular pasta | Whole-grain pasta |
| Processed cereal | Rolled or steel cut oats |
| White rice | Brown rice, wild rice, quinoa, or farro |
Switch up your cooking methods.
A simple change you can make to eat healthier is to simply use a healthier cooking method! You can still eat what you normally do, just opt for a lower-fat cooking method whenever possible. For instance, consider poaching your eggs, steaming your vegetables, and baking your chicken.
This also works if you don’t like cooking – next time you’re ordering food from a restaurant or picking up ready-to-eat food from the grocery store, opt for dishes where a low-fat cooking method was used.
Get spicy!
Use herbs and spices when cooking – they add flavor and come with health benefits. This can also help you rely less on processed sauces and other less healthy options.
Sneak in vegetables.
Think about the types of food you already eat and see if there are ways you can sneak in some vegetables! Try some of the ideas below and see what works for you!
- Add greens like spinach or kale to a smoothie – you usually can’t even taste the difference!
- If you like baking, consider recipes that add zucchini or carrots.
- Add veggies to dishes you already eat like eggs (spinach, peppers, and tomatoes are great options), sandwiches (try adding lettuce, tomatoes, and onions), and pasta (ingredients like mushrooms, peas, broccoli, and spinach can make it heartier!).
- Next time you want a snack, try broccoli or carrot sticks with hummus instead of pita chips.
Meal Prep!
We’ve all been there – you’re finishing up your last task of the day, you’re getting hungry, and you have no idea what you’re doing yet for dinner. It makes it tempting just to order takeout or pop a frozen pizza you already have in the oven. Planning ahead (even just a little!) can help avoid this. While the term “meal prep” may illicit images of Tupperware containers full of weighed portions of ground turkey and steamed broccoli, it doesn’t have to be that strict! Meal prep can simply mean preparing enough food for leftovers throughout the week. Some ways to do this are:
- Wash, cut, and store all your produce so it’s ready to be eaten.
- Make enough of a recipe to have it a few times throughout the week. You can also freeze leftovers to use later in the month when you don’t feel like cooking!
- If you get sick of the same thing a few meals in a row, consider “repurposing” leftovers – for example if you make chicken with vegetables and rice for dinner one night, consider using the chicken in a salad or a sandwich the next day!
Eating well is all about making small, mindful changes that add up over time. By making minor changes, you can improve your nutrition without sacrificing flavor. These simple swaps can help you feel better, support your overall health, and make healthy eating a sustainable part of your lifestyle – one bite at a time.
For more inspiration, check out the free recipe library in your Motivation Alliance portal!
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Resources:
American Heart Association, Inc. (2024, June 25). Get to Know Grains: Why You Need Them, and What to Look For. www.heart.org. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/whole-grains-refined-grains-and-dietary-fiber
Pagán, C. N. (2019, January 3). Spices and Herbs That Can Help You Stay Healthy. WebMD. https://www.webmd.com/healthy-aging/features/spices-and-herbs-health-benefits
Disclaimer:
We want you to be well and to live your best life. The content in this blog is provided for the purposes to educate and entertain you: our very important reader. It is not intended as medical advice or as substitute for medical advice from a trained healthcare professional.
If you have a medical condition or are under the care of a medical provider, please always seek the advice of a qualified medical professional before undertaking a new health care regimen. To that point, never disregard medical advice or delay treatment for a medical condition because of something you read on this site.
Listen to your care providers as they know you and your conditions best. Thank you for reading!
The Team at BSDI