Making a decision to eat better can positively affect your life and the way you feel. Some studies are suggesting that up to 40 percent of cancer cases may be linked to a person's diet. To make eating healthy easier, the government has just revised the food pyramid guidelines to provide recommendations that are tailored to your individual lifestyle and goals.
Step 1
Eat four to six meals a day instead of three. This will jump start your metabolism and supply your body with the calories needed all day long. But remember not to go longer then three to four hours without eating.
Step 2
Add whole grains to your diet. Whole grains are included in foods like oatmeal, brown rice and crackers. Stay away from refined grains such as white rice and pasta that don't use whole grains. Aim to include 20 to 30 grams of fiber daily.
Step 3
Focus on eating vegetables that are darker in color. They are better for you and packed with vitamins and antioxidants. Also, increase your intake of orange vegetables and peas.
Step 4
Incorporate more fruits into your diet. You should be getting five vegetables and fruits a day. Incorporate fruit into your daily meals by adding bananas to cereal, fresh berries to yogurt and pineapple or cherries for dessert.
Step 5
Focus on adding more dairy to your diet. You can sprinkle cheese on your whole grain spaghetti or add ricotta cheese to vegetarian lasagna. Also, consider dishing up a 1/2 cup of yogurt with flax seed granola, which gives you a calcium and omega boost all in one.
Step 6
Choose low-fat meat and poultry. This can include skinless chicken breast or grilled salmon. Reduce your red meat intake and increase consumption of healthy oils and nuts to become healthier.
Step 7
Stick to olive oil when cooking. It provides many great heart benefits and is filled with healthy omega fatty acids.
Skill: Moderate
Tip: Pre-chop your fruits and vegetables to increase chances of success. This way if you need a snack, you can grab some veggies and low-fat dressing instead of a snack loaded with calories and fat.
Warning: Create a menu planner. The United States Department of Agriculture offers a free meal planner. This allows you to plan healthy meals, while following the food pyramid guidelines.
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