"Eating Smart" Blog
Most of us want to improve our health, and there are plenty of fad diets that want to “help” us do that. But diets that eliminate carbohydrates and fats, or focus on high protein eating are simply not healthy. No matter what they claim. Our bodies need a complete diet full of carbohydrates, protein, and fat in order to perform well. Fifty million Americans diet every year, but only 5% are successful in maintaining their improvements. The best way to become a healthier you, is to select 2-3 small changes to the way you eat. Making a few small changes is doable and is more likely to become a healthy habit.
Here is a list of tips that we use at ONIE to help us Eat Smart all year long! Choose 2 or 3 and you’ll be on your way to a healthier you!
- Don’t bring it inside: When shopping, try the “Don’t bring it inside” technique. Unhealthy foods are tempting, especially when we are hungry, so leave it at the store!
- Keep healthy snacks on hand: Make the healthy option the easy option. Fruits and veggies are a great swap for chips, crackers, and cookies.
- Start with breakfast: Start the day with a healthy breakfast. It doesn’t have to be complicated, just try to get a few food groups in each meal. Grain (100% whole wheat toast or oatmeal) + Protein (Egg or nuts) + Fruit (Apple or banana) + Dairy (1% milk)
- Pack a lunch: It can be as simple as bringing left overs or taking a sandwich made with whole wheat bread.
- Bonus: Planning a meal prep schedule for the week can cut down on time spent in the kitchen and save money! Try one of ONIE's hearty, healthy, and homemade recipes.
- Choose water: Trade water for those sugary drinks, it will help you stay hydrated and avoid empty calories. To get started, try to drink 1 less soda per week until soda becomes a special treat.
- Check your plate: Is half of your plate fruits and veggies? Choose your favorites to add color to your plate and vitamins, minerals, and fiber to your diet!
- Hungry in between meals? Try adding high-fiber foods like beans, nuts, veggies, and fruits, to keep you satisfied until your next meal. Bonus: Fiber promotes digestion and helps regulate cholesterol.
- Simple swaps:
- Choose whole-grain pasta or bread. It adds fiber, keeping you full longer for about the same price!
- Choose lean meat such as 90% lean, 10% fat or 90/10 ground meat. They can be a bit more expensive but you are paying for healthy protein, and not grease.
- Choose fresh, frozen, or no-salt-added canned fruits and veggies. This will help keep your daily sodium levels in a healthy range. Try our Match 1 for 1 tool.
From the ONIE Project Team.