h, add healthier fats found in avocados, olives, cold-water fish, nuts and seeds.
The standard American diet is highly grain-based, with pasta, bread, crackers, rice and cereals making up a major part of many meals and snacks. Refined “white” foods have been stripped of most of their nutrients, including fiber, and then fortified with synthetic vitamins. These products are high on the glycemic index, a scale that rates carbohydrates for how quickly they turn into glucose in your bloodstream, and eating too many of them is associated with overweight and increased risk for type 2 diabetes. Swap your white pasta for whole-grain varieties or use basmati or brown rice with your favorite dishes instead of white. Forgo the bun with your burger or replace it with a whole-wheat version. Experiment with whole-grain flatbreads instead of highly processed crackers for snacks. Enjoy oatmeal for breakfast, which is high in fiber, instead of sugary cereals that can spike your blood sugar.
Boost Fruits and Vegetables
Fresh fruits and vegetables are staples of a healthy diet because they are rich in vitamins, minerals and phytonutrients that help fight disease. Aim to achieve the daily amount of these foods recommended for a healthy diet to complete your transition. For breakfast or a snack, have a fruit smoothie made with fresh or frozen berries and low-fat yogurt. Add bell peppers and onions to an omelet for a boost of nutrients. Create individual bags of cut-up veggies to bring to work with hummus for a quick, nutritious snack that keeps you feeling full. Mix steamed or sauteed broccoli into pasta sauces. Prepare a whole-wheat pizza topped with fresh spinach, sun-dried tomatoes and mushrooms instead of pepperoni. Before you know it, you will have reached the daily goal of 4 to 5 cups of these healthful foods. Having eliminated or greatly curtailed bad foods in previous months, you will have reached your goal of a healthy diet.
Articles For Your Diet
- American Diabetes Association: Small Steps to Your Health
- ChooseMyPlate.gov: What Are Empty Calories?
- The Nutrient-Dense Eating Plan; Douglas L. Margel, DC
- University of Michigan Integrative Medicine: Healing Foods Pyramid
- Centers for Disease Control and Prevention: How Many Fruits and Vegetables Do You Need?
- The New York Times: How Do you Put a Nation on a Diet?
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