A sound diet can provide an abundance of health benefits. While you may be in the habit of eating the “same ‘ole, same ‘ole” foods, you may be pleasantly surprised that making a few simple changes to your diet, can bring on some significant health gains!
Here are a few tips we’d like to share:
Add Some Color to Each Meal
When you sit down to eat a meal, is there a lot of color on your plate? Generally, colorful foods are the ones that contain the most vitamins, minerals and other nutrients our bodies need to flourish. If you feel your meals lack color, try adding two colors to your plate every time you eat.
Consider some colorful suggestions:
- Sliced avocado
- Pink grapefruit
- Strawberries or blueberries
- A serving of spinach
- A handful of carrots
- A sliced tomato on a sandwich
- A baked sweet potato
- A serving of steamed broccoli
- A few stalks of asparagus
Enjoy High-Fiber Snacks
If you usually find yourself chomping on a bag of potato chips or eating cookies for a snack, try substituting them for snacks that are high in fiber. For example, prepare a baggie of baby carrots and celery to eat at work. You can dip them in hummus for extra flavor.
Other simple, high-fiber snacks:
- A banana cut lengthwise with peanut butter spread on the inside
- A handful of almonds
- A small apple
Pro tip: At Kirby Medical Center, we have lots of delicious, high-fiber snacks at our Apple a Day Café!
Replace Salt with Lemon or Herbs
Salt can raise your blood pressure and cause other health problems. So, it’s worth it to cut your salt intake wherever you can. Instead of sprinkling salt on your fish, squeeze a lemon over it to bring out the taste. Herbs such as basil, dill, cilantro and oregano can be mixed into recipes to add flavor. In short, many recipes don’t need the addition of salt to taste good!
Bump Up Your Intake of Healthy Fats
Nuts, avocado, tuna, mozzarella, feta cheese and salmon. Is your mouth watering yet? These are foods that are high in healthy fat. More importantly, they are delicious!
Try incorporating these and other healthy fats into the meals you eat. For example, if you like to eat a salad for lunch, think about adding a few chunks of avocado or sprinkling on some pumpkin seeds. These are little additions that increase the taste and nutrition of a simple salad.
Other ways to give your meals a dose of healthy fats:
- Sprinkle walnuts on your salad
- Add black olives to your salad or sandwich
- Eat a piece of dark chocolate as a treat
- Sprinkle sunflower seeds on your salad or soup
At Kirby Medical Center, our dietitians know the best way to improve your physical health is to start making small changes in your daily eating habits. Try some of these tips to see what suits your tastes. Once you find some favorites, your healthy eating habits will become second nature!
At Kirby Medical Center, you can work our registered dietitians to create a healthy, customized diet and activity plan to assist you in meeting your overall health goals.
With a doctor’s referral, you can receive individual medical nutrition therapy, diabetes education, or general nutrition education that fit your lifestyle and future health goals!