It may seem impossible to choose significant changes that make a difference in the long-term health . Instead of feeling overwhelmed to change everything, start by making some simple changes in your diet that will pay off in the future.Here are 5 things you can start doing today that will lead to better health in the future:
1. High calorie drinks
Most of us know that soda is not something we want to have every day, but what about juices , smoothies and coffee drinks with high calories ? They can provide the same amount of sugar ( or more ) than the soda! Instead of juice , eat the whole fruit . You get less sugar and more fiber by eating fruit instead of drinking .
Only a yogurt smoothie can contain sweet and 2-3 servings of fruit. This adds up to a ton of added sugar and calories .
Coffee drinks have also become very popular. However, with the syrups and flavored mousse added , these drinks are filled in saturated fat and calories .
2 . Avoid trans fats
Trans fats are partially hydrogenated foods , such as donuts , cakes , margarine , chips and even breakfast cereals oils . They were more dangerous to the heart than saturated fats. Many food companies have intentionally omitted these oils ingredients, but others do not. Always read the labels of packaged foods you buy to see if there are " partially hydrogenated oils " in the list . Note that the label may say " no trans fats" , even if it is 0,5 grams per serving.
3 . Eat protein at every meal and snack
Protein helps keep you full longer , so it is obvious that should be included in every meal and snack . Lean protein should not always be the meat. Greek yogurt , nuts and nut butters , tofu , egg whites , low-fat cheese , hummus , tofu and beans / legumes are rich in protein, low in saturated fats. So are chicken, turkey and fish . Combine protein with whole grains, vegetables or fruits for a balanced meal or snack that gives you energy and stay.
4 . Reduce sodium intake
There is no doubt that Americans consume too much sodium. According to the American Heart Association, a reduction in sodium to 1,500 mg a day could reduce the rate of blood pressure by 26 percent - a savings of $ 36 billion in health spending in a single year . How can you reduce your sodium intake - even if you never use a salt shaker ? Choose whole fresh food and more often . Limit processed and restaurant foods by having smaller portions. Choose low-sodium whole grain crackers options , cheese and soup. Dine in most cases, where you have control of what is added to food .
5 . Eat more often
A good rule of thumb is to have breakfast within 90 minutes of getting up , meals 4-6 hours apart. Always have snacks between meals , just when you start to feel hungry. Going too long between meals and snacks that can be configured to be too hungry before the next time you eat . It's harder to make the right decisions about what to eat and how much when you're hungry !