30 Ways to Eat Better

healthy eating made easyEating better isn’t a science or an art, it’s just about making small tweaks to your lifestyle, so the changes stick.

It also means you’ll learn to eat, shop and cook the healthiest foods around. Lastly, eating well means that you enjoy the meals you make, look forward to your healthy snacks, and relish the way healthy foods make your feel. Here are 30 ways to eat better!

1. The number #1 way to eat better is to cook healthy meals at home, and there are plenty of tasty ways to do it!

2. Protein bars might seem like a good idea after a workout, but nutritionally speaking, most of the them are very similar to candy bars. Plan a mini-meal that will be around the same calories, but will fill you up and give you proper nutrition. Try making this easy kale salad that you can transport in a ziplock bag or pack some leftovers from one your delicious homemade meals like these tempting chicken fingers.

3. Citrus can work as a natural appetite suppressant, so add lemon juice to your tea, sparkling water, and also as a topping for grilled meat and vegetables.

4. Love chicken wings but wary of all that grease? Grill chicken tenders and dip in your favorite hot wings sauce.

5. Make tender eggplant with less oil, here’s how: Heat a large skillet over high heat. Pull it off and coat with cooking spray. Return it to the stove top and add the eggplant slice with a few pinches of salt. Reduce heat to low and cook 15-20 minutes, turning occasionally. Add a few tablespoons of water if eggplant sticks. Top with cheese and marinara, or cook 10 minutes less to use as layers in eggplant Parmesan.

baby-kale6. Add one cup of these delicious healing superfoods to every meal, such as spinach, kale, broccoli, or mushrooms to increase your vitamin levels without maxing out on calories.

7. Looking for a ways to “fake out” a veggie hater? Try tucking in spinach to chicken enchiladas, or this chocolate avocado shake you can make in minutes.

8. Not in love with lean proteins like chicken or fish? Searing is the key to making lean proteins sing with flavor: Season your chicken, fish, or even lean beef (filet mignon, flank) with salt. Heat a large skillet over high heat for 30-40 seconds. Add a tablespoon of canola oil and your protein. Add it to the skillet and cook 30-40 seconds without moving, then turn.

9. Looking for creamy without a calorie overload? Whisk one tablespoon of cream cheese into any warm (but not hot, or it will curdle) soup or stew.

10. Try a low sugar hot chocolate to cure a sweet tooth. Mix 1 cup skim milk with 1 tablespoon unsweetened cocoa. Stir in 2 teaspoons sugar and 2 teaspoon stevia and heat 1-2 minutes over medium heat. Or try these uniquely flavored hot cocoas.

11. Are you a milk chocolate fan trying to go dark? Instead of eating 2 squares of dark chocolate, smear a teaspoon of almond or peanut butter on a square of dark chocolate to make it less bitter.

flax-breading-254x30012. Are you on a low sodium diet but love the taste of breaded food? Store-bought breadcrumbs are extra salty, but you can cut them with equal parts ground flax for extra fiber and omega-3’s without additional sodium.

13. Want more energy, eat less calories, and get more vital nutrients? It’s simple, eat your superfoods everyday! Start with the easy ones that everyone knows! And shop for them weekly — include spinach, broccoli, sweet potatoes, carrots, and kale.

14. Most people are underhydrated. Drinking plenty of water throughout the day means you’ll eat less calories, have better digestion, and better looking skin!

15. Are you a fan of Italian food? Take any superfood like broccoli, kale, or spinach and top it with your favorite jarred marinara sauce. Sprinkle with a few tablespoons of grated mozzarella and bake for 10 to 15 minutes at 400 F for a fast low-carb meal that’s nutritious too.

16. Looking to add the ultimate superfood, kale, to your diet? Make a fast morning smoothie with 1 cup raw kale, 1 cup frozen cubed mango, 1 cup skim milk (or almond milk) and a few ice cubes. Blend and enjoy!

17. Feeling tired or having trouble knocking off those extra pounds you’ve been wanting to lose? Discover your repeat offender and how it’s keeping you from meeting your health goals. What do I mean by repeat offenders? It’s those seemingly innocent foods that you eat day-in and day-out without giving it a second thought. Oftentimes, these repeat offenders have a high calorie load, even though you might think that they don’t. Keep a food journal and discover your repeat offender.

18. Learn the ins and outs about healthy fats and learn which ones are best and how to get the right amount.

19. Many foods get a bad rap — yet as more research is coming in, some don’t look so bad anymore. Coffee is one of those foods that fit the bill — but do it the healthy way: Instead of sugar, whip cream, and caramel, enjoy it with stevia, a few tablespoons skim milk or milk from a grass-fed source.

20. Fortified foods, sports drinks, and energy bars do not give you top nutrition. Superfood veggies like spinach, broccoli, and kale do! Eat more real food, whether cooked, juiced, blended, and even raw.

21. Fruit is great for you, don’t believe the banana myth that you can’t lose weight if you eat bananas (ok, unless you eat hundreds)! Eating apples, berries, cherries and many other fruits can help you satisfy a sweet tooth and deliver antioxidants that protect your skin and boost your health.

22. Fill your freezer with these items for fast smoothies: frozen blueberries, cherries, blackberries or raspberries. Have plain yogurt in your fridge to whip up a fast and healthy breakfast anytime you need a fast meal.

macadamian-300x20023. It’s ok to be a nut! Nuts are incredibly good for you, just enjoy them in moderation since they are caloric. Enjoy 12 almonds, 15 peanuts, 3 Brazil nuts, or 5 macadamia nuts for around 100 calories.

24. Don’t have time to cook breakfast? Drink your veggies by blending your favorite veggies with fruits to make a supercharged breakfast — start with 2 cups of greens and add in fruit.

25. Take your measurements! I’m not a fan of weighing or measuring everything out all the time, but it’s a good idea to measure out high-calorie ingredients like oil, cheese, nuts, and seeds once in a while to make sure you’re on the mark. Same goes for your treat foods, wine/beer, and other goodies.

26. When it comes to beverages, stick to the healthy ones: coffee, tea, plenty of water (yes sparkling is fine!), and enjoy wine or beer in moderation.

27. Build a healthy pantry full of good things for great meals. Stock up on canned beans, canned tomatoes, olive oil, healthy broths, and whole grains.

28. Kick fast food out of your life. I’m not an extremist by any means, but fast food is one of those things I’m pretty strict about. Fast food is bad for the environment, bad for the farming industry, and bad for you. If you plan on traveling, pack ahead for your next meal, and also add in a small bag of nuts and a piece of fruit in case of delays.

29. Create a go-to list of healthy foods you really enjoy and learn 5 ways to flavor each, so that you’re never at a loss for good things to eat.

30.If you can make only one change to your diet today, add 4 cups of one of these uber-superfoods daily: spinach or kale.

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