One significant issue in the typical Western diet is that it doesn’t have the right amount of vegetables and fruits that you need to keep a healthy weight. The following healthy eating tips can help you start incorporating more plant-based foods in your diet.
Experts recommend adults to consume at least 1 1/2 to 2 cups of fruit and 2 to 3 cups of vegetables per day, but only 1 in 10 adults meet this recommendation. It’s a pity because millions of deaths due to heart ailments are linked to not eating enough fruits and vegetables.
So, if you want to lose weight and live longer, it’s time to put more greens in your plate. Here’s how:
1. Check what’s in season.
If you see that the supermarket is teeming with parsnips, they’re likely at their cheapest and freshest. Create meals using those ingredients.
2. Make sure you have the essential greens.
The Mediterranean diet, which is influenced by the eating habits of Greeks and Italians, is considered to be one of the healthiest. Leafy greens such as lettuce, kale, spinach, and Swiss chards are mainstays of the Mediterranean diet.
Rather than making a huge steak the centerpiece of your meal, have a large bowl of salad and a small portion of meat instead. You can’t go wrong with a Caesar salad.
3. Try Meal-Prepping
Cook a batch of whole grains during the weekend. Doing so makes it easy to prepare healthy meals all week long. For a boost of fiber, add brown rice to your soup or quinoa to your salad if you need to add protein.
4. Think of Meat as a Flavor-Enhancer
Meat always takes center stage in the Western diet. You don’t need to avoid meat. It’s a good source of protein. However, it would be best if you eat smaller portions than what most Americans have.
For example, your lunch may consist of a small roasted chicken breast, and 2 cups of mixed leafy greens, tomato, and cucumber sprinkled with olive oil and lemon juice dressing and seasoned with salt and pepper.
5. Pick your condiments wisely.
Many of the condiments found in stores consist of mayonnaise, which has loads of fats and calories. Find something that’s made with extra virgin olive oil instead. Better yet, use healthier alternatives like hummus or avocado on your sandwiches.
6. Finish your meals with fresh fruit.
Instead of topping off your meals with ice cream or chocolate cake, have some berries or pears. To make it more fun, try making fruit popsicles. For busy people, adding a dollop of organic yogurt to mangoes, blueberries, or bananas makes a dessert that’s filled with protein and peptides.
More Healthy Eating Tips for Losing Weight Naturally
There’s a consensus among nutrition experts that fruits and vegetables can provide the nutrients you need for a healthy, long life. They’re also essential to any weight loss diet.
However, each fruit and each vegetable have their unique nutritional value. Working with a health specialist to build an individualized meal plan can have a considerable difference compared to creating your own meal plan out of thin air.