Vegies, vegies, vegies and vegies. The majority of Americans don’t eat the daily recommended 3 or more servings of vegetables, according to a recent report from the Centers for Disease Control and Prevention. If you’re of the mindset that “vegetables don’t taste good,” but know you should eat more of them since they’re teeming with healthy nutrients and fiber (more about fiber below), get out your roasting pan. Roasting vegetable caramelizes their natural sugars so they taste fantastic. It’s an easy way to cook veggies for dinner—pop a pan of them in the oven and make the rest of dinner while they roast.
Omega-3 fatty acids, walnuts, flax, seasfood, salmon, sardines, tuna. Getting more foods rich in omega-3 fatty acids might just help you keep your blood pressure down. Research also suggests that omega-3s can help improve your mood, which we all need a little help with in the short, dark days of winter. Aim to get two servings of fish a week, particularly fatty fish, such as salmon, sardines and some types of tuna, which are rich in omega-3s. Not a fish lover? Opt for walnuts and flax, which are good nonfish sources of omega-3s.
Fiber, fiber, fiber, fiber and fiber. There you have it, fiber. It’s hard to make a bad choice if you’re looking for high fiber content in your food. The average American eats about 14 grams of day—the recommended daily intake is 21 to 38 grams. One of the easiest ways to up your fiber intake is to eat more whole grains. Good old brown rice, oatmeal are some of the favorites, But, there’s also quinoa, whole-wheat couscous, bulgur and polenta and they are all quick-cooking options to add to your weeknight repertoire. Getting enough fiber may help prevent cardiovascular disease, type 2 diabetes and a number of cancers. And eating more fiber may help you slim down. Resolution 4. Eat Less
Meat can lead to a lot of different health concerns. One being gout. More gout reports have been reported over the last few years. One solution: Eat less meat, and more chicken. Also, learn to like tofu. There are a lot of meat substitutes made with tofu that can be used in spagetthi, burritos, tacos and scramblers. It’s all about the seasoning with this replacement of meat with soy. But the benefits are amazing. When you replace meat with soy, you’ll naturally eat less saturated fat—and research shows that saturated fat increases LDL. While tofu might not have a real “flavor,” that’s what makes it so versatile—it soaks up the flavors of a stir-fry sauce or marinade like a sponge, making it taste terrific!
Start buying low-sugar treats to satisfy your sweet tooth. Americans eat too much sugar. We consume 355 calories—or 22 teaspoons—of added sugars a day. The American Heart Association advises that we eat much, much less than that. Luckily, you can still make treats that satisfy your sweet tooth and cut back on your sugar intake at the same time.
Come on over in 2013 and visit me at http://lifelonghealth.com Voice your opinions, share your best tips, and discover others who have similar health concerns. It’s an open, honest community that is there to support our quest for life long health. Lois Trader