Many people are familiar with the old saying, “you are what you eat.” For most Americans, their daily diet consists of junk food and tons of sugar. Not only are these substances horrible for your body, they can also make you feel horrible at the end of the day. If you are tired of dealing with the damage caused by a bad diet, it’s time to do something about it.
In a recent study, nearly 46 percent of American adults claimed they wanted to eat healthier foods in the New Year. Some people avoid going on a diet because they feel like they will have to alter everything in their daily routine to facilitate healthy eating. In reality, there are many small diet changes that will make a big difference.
1. Increase the Amount of Fiber In Your Daily Diet
Fiber-rich foods like whole grains, beans and vegetables can do wonders for your health. Increasing the amount of fiber in your daily diet can help you do things like:
- Lower your risk for heart disease and type 2 diabetes
- Increase energy levels
- Reduce belly fat
Another great advantage that comes with increasing your fiber intake is the fact that you will feel fuller for longer periods of time. If you feel fuller, you have a lower risk of overindulging in food and drink. This will result in the shedding of extra body weight. Small changes like replacing refined breads with whole-grain options and choosing brown rice over white can help you increase the amount of fiber in your diet.
2. Select Better Sources of Fat
Some people think that all fats are bad for your health. While saturated and trans fats do raise your cholesterol levels, there are a number of healthy fats on the market. If you want to lower your cholesterol and your risk for heart disease, then you need to cut back on animal-based fats. These fats include untrimmed meats, butter and bacon.
Healthy fats can be found in olive oil, avocados and seeds. Snacking on almonds instead of processed meats is a good way to increase your intake of healthy fats. You can also use a slice of avocado on your toast instead of using cheese to boost healthy fat intake.
3. Focus on Portion Control
One of the main things that get in the way of weight loss and healthy living is large portion sizes. Many American adults have lost their ability to properly portion food. Eating too much healthy food can still put weight on you. This is why you need to make changes to how you approach food portions.
The first step in properly portioning your food is using smaller plates. By doing this, you can trick your mind into thinking you’ve eaten an enormous portion of food during a meal. As time goes by, you will get used to eating on smaller plates.
By implementing these small diet changes, you can reap big health rewards.