There are many misconceptions about healthy eating. Some people think it’s going gluten-free or switching from table sugar to honey. While we focus on exercise at Habitat Health and Fitness in Lakeland, FL, we encourage people to eat healthier. It doesn’t mean you have to give up all the food you love. It means you make smarter choices when it comes to food. Have a piece of fresh fruit instead of grabbing a candy bar as a snack.
Add your berries to Greek Yogurt.
Yogurt with fruit or “fruit in the bottom” is convenient but has a lot of added sugar. You can make your own healthier version by using plain yogurt without sweeteners or flavoring and adding a few berries or other fruit. You can make a healthy dessert from Greek yogurt layered with a half banana cut in coins with blueberries or sweet cherries added and topped with nuts. It’s super nutritious, extremely delicious, and low in calories. It’s a healthier option that satisfies your urge for sweets and fills you with healthy protein. Buy a large container of Greek yogurt and use it for snacks or in place of sour cream for baked potatoes.
Make simple swaps.
Opt for canned fruits packed in their own juice rather than in syrup. Avoiding food with added sugar should be at the top of your list. Go for whole foods, food closer to their natural state. When choosing vegetables, use canned vegetables without added salt. If you can’t find salt-free vegetables, such as green beans, dump the liquid from the can, put them in a colander, and rinse them several times before cooking.
Stick with whole grain bread instead of white bread.
Bread made with whole grain flour contains the grain’s bran, endosperm, and germ. White bread only contains the endosperm. The endosperm is primarily starch that puts on weight and increases the risk of type 2 diabetes, obesity, and cardiovascular disease. The bran and germ provide the dietary fiber, phytochemicals, and micronutrients necessary for good health. Choose bread made from whole grains. Switching to brown rice instead of highly processed white rice also has health benefits. Like whole grain flour, brown rice contains the bran, endosperm, and germ. White rice only contains the endosperm.
- Eat fatty fish, like salmon, mackerel, lake trout, sardines, or albacore tuna two times a week. Limit red meat and eat more chicken or vegetable protein sources like beans. Choose pastured organic meat options..
- Make baked sweets healthier by substituting unsweetened applesauce for part of the sugar, oil, or butter. Avocado is another butter substitute that works in recipes and as a spread.
- Try something new and healthier. Instead of pasta spaghetti, try spaghetti squash. It tastes like spaghetti. You can also make zoodles from zucchini using a spiralizer to replace noodles.
- If you’re making mashed potatoes, include mashed cauliflower. A half-and-half mixture of potatoes and cauliflower is healthier and tastes just as good as plain potatoes. Some say it’s better.
For more information, contact us today at Habitat Health & Fitness