Make healthy eating your goal and you'll boost energy, help ward off disease, fuel more intense workouts, and banish cravings. But overhauling your entire diet at once virtually guarantees you'll be back on burgers and fries in no time. Instead, start by adopting any or all of the smart moves below. We've provided expert tips and tricks to make them practically painless.
Choosing foods in their most natural state -- potatoes instead of chips, milk instead of shakes, blueberries instead of pie -- almost always means more nutrients, fewer calories, and less fat, sugar, and salt.
The greater the variety of goodies you have stashed in your cupboard, the more you'll eat. "Limit the number of junk foods you throw in your cart to one a week," says Sass. That includes chips, candy, ice cream, and any other food without at least 10 percent of the RDA for either protein, fiber, or a vitamin or mineral.
Nine in 10 Americans will develop high blood pressure unless they curb the risk factors right now, including dropping excess weight and cutting back on salt. A high sodium intake also promotes bloating and may raise your risk of osteoporosis by increasing calcium depletion. Aim to reduce your consumption to no more than 2,300 milligrams a day.
The more healthy choices you have access to, the more likely you'll reach for that apple instead of the potato chips. Make sure your shelves are stocked with these starter foods to start eating healthier today:
- Fruits and vegetables
- Soy products
- Low-fat milk
- Lean beef