In case your eating habits are like those of most Americans and you are seeking for the simplest advice possible then we would recommend you to eat more fruits, whole grains and vegetables and less of pretty much everything else.
However, if that is not enough for you, then you should continue reading this article and find out what else you can do to make healthier dinners.
1. Use smart fats
Not all fat is bad for you. Go for unsaturated fat, such as olive oil, over saturated fats, such as butter. However, you should still use them in moderation, since all fats have calories.
2. Go unrefined
Choose whole grains instead of refined grains. Whole grains, such as bulgur and brown rice, have their bran intact and therefore contain more vitamin B, zinc, magnesium, fiber and other nutrients.
3. Choose low-fat dairy
Dairy products, such as yogurt, sour cream, and milk, are a great source of calcium. In order to cut saturated fat in your diet, you can replace whole-milk dairy products with low-fat or nonfat.
4. Eat more vegetables and fruits
A lot of people don’t eat enough of vegetables and fruits. Try to consume 4 to 12 servings of vegetables and fruits each day. Make sure to choose them in a variety of colors in order to get a range of vitamins and antioxidants. One serving size is a half of cup to one cup depending on the vegetable or fruit.
5. It’s not all about the meat
Meat is an excellent source of protein. However, it’s also a huge source of saturated fat in diets of many people. Therefore, make sure to eat a small amount of fish, poultry, and lean meat. Pick healthy whole grains and vegetables in order to fill the rest of your plate.
6. Keep portions reasonable
Although all of us would like a magic bullet for the control of weight, in reality, it all boils down to calories. One of the best and easiest ways to control the intake of calories is by eating healthy portions.
7. Watch on sodium
It is important to watch your sodium intake, whether you have high blood pressure or not. It’s recommended to consume less than 1 teaspoon salt daily, which is about 2,300 mg.
8. Use sweeteners judiciously
All kinds of sugars, whether white sugar, honey, maple syrup, brown sugar, or corn syrup, add the significant number of calories without any nutritive value.
9. Go for the flavor
Make sure to enhance food with bold flavors from healthy ingredients, such as citrus, spices and fresh herbs. There is no reason to feel deprived when your food has great flavor.
10. Measure it out
Do not eyeball everything. If you don not use measure out things with care, you may not realize just how many tablespoons you are using.
11. Be mindful and enjoy
Rather than grabbing for what is most convenient, make conscious decisions when it comes to food. Choose something delicious and savor it. You will feel satisfied when you enjoy what you eat.