Diet Change No. 2: Opt for More Vegetarian Meals
You may love hamburgers and barbecue, but aim for at least a couple of vegetarian meals each week. A vegetarian meal can be delicious, filling, and less expensive than a meat-based meal.
A vegetarian meal that isn’t cheese-based is lower in calories and packed with disease-fighting benefits from the additional fiber, antioxidants, phytochemicals, vitamins, and minerals that are all found naturally in vegetables. A diet high in vegetables can help lower cholesterol, blood pressure, and certain types of cancer.
If you don’t feel satisfied with an all-vegetable dish, opt for vegetarian recipes with meat-free protein choices, such as beans — garbanzo beans, pinto beans, black beans, and more — and lentils. Beans, split peas, soybeans, and lentils offer low-glycemic carbohydrates with fiber and quality protein. They also stabilize blood sugar, fill you up, and improve energy levels. Try a lentil soup packed with vegetables for a hearty, healthy vegetarian meal.
Diet Change No. 3: Pack Healthy Snacks
When mid-afternoon hits and you’re starting to get hungry again, you may be tempted to visit the vending machine. Avoid this unhealthy food habit by packing your own healthy snacks to bring with you.
Here are a few healthy snack ideas that are easy to pack for work or when you’re on the road:
- Fresh vegetables with hummus dip
- Fresh fruit
- Seeds and nuts — make your own mix of choices such as sunflower seeds, walnuts, pecans, and almonds
- A container of yogurt
- A few whole-grain crackers
- A hard-boiled egg
- Vegetable juice
- A packet of instant oatmeal
- Popcorn (without added salt)
- Low-fat cheese
- Homemade trail mix with whole-grain cereal and dried fruit
Keep a stash in your desk or bag so that you can grab a quick and healthy snack as soon as you feel your belly start to rumble. And make snacking a regularly scheduled activity. Eating about every three to four hours allows you to maintain energy and focus, as well as lose weight or maintain ideal body composition.
All it takes to start changing your life is a few basic first steps. Before you know it, you’ll be in the habit of making healthier choices for every decision you face.
3 Diet Changes That Make All The Difference was originally published on blackdoctor.org
