Many want to improve their eating habits, but don't know where to start. Sometimes all it takes is a small change to significantly improve your diet. I suggest 10. Adopt the ones that suit you. Here we go !
1. Adding chia seeds to your yogurt
Adding chia seeds to your yogurt increases its fiber content and provides good polyunsaturated fats. A serving of 15 ml (1 tablespoon) of chia seeds provides nearly 4 g (grams) of fiber and about 2 g of omega 3. Fiber contributes to the feeling of satiety and omega 3 is part of fat essentials (which must be provided by food).
2. Bring a bottle of water with you
Water should be the beverage of choice for hydration. Having a reusable water bottle with you at all times is a good way to encourage drinking and prevent dehydration. There are also graduated water bottles with the times of the day that can help you remember to drink regularly.
3. Eat fruits and/or vegetables at every meal
Fruits and vegetables are important sources of vitamins, minerals and fibre. Vitamins and minerals are essential for good health and perform many functions in the body. As for fiber, it contributes to satiation and can also help regulate intestinal transit, reduce cholesterol and better control blood sugar. According to the World Health Organization (WHO), eating at least 400 g of fruit and vegetables (about 5 fruits and vegetables) per day reduces the risk of non-communicable diseases, such as cardiovascular disease and diabetes. . Incorporating fruits and vegetables into your meals is easy to do on a daily basis. For example, adding fruit to their oatmeal or cereal or accompanying their dinner with a soup or salad.
4. Cook more often
Cooking is the best way to limit your consumption of highly processed products, which are often too fatty, too sweet and too salty. All you need to do is find a few hours on the weekend to prepare different recipes. Plus, cooking saves money and time during the week.
5. Opt for plant-based proteins more often
Plant proteins are higher in fiber and lower in saturated fat than animal proteins. It is not a question of eliminating animal products, but of reducing their consumption by alternating with vegetable proteins or by making substitutions. For example, replacing half the ground beef with lentils in tomato sauce or shepherd's pie.
6. Use spices and herbs
Excessive sodium consumption can lead to high blood pressure and increase the risk of heart disease. Using fresh or dried spices and herbs is a good way to reduce sodium intake without compromising the taste and flavor of your favorite meals. Health Canada recommends consuming no more than 2300 mg of sodium daily, or 5 ml (about 1 tsp) of salt. Remember that the majority of sodium consumed comes from processed foods.
7. Reduce your consumption of free sugars
Free sugars include monosaccharides (eg glucose, fructose) and disaccharides (eg table sugar) added to foods and beverages, as well as naturally occurring sugars in honey, syrups, fruit juices and fruit juices from concentrate (WHO, 2015). A high intake of free sugars can increase the risk of obesity and type 2 diabetes. The WHO recommends limiting free sugar intake to 50 g (4 tbsp) per day and it would be even better for health to reduce this intake to 25 g (2 tablespoons) per day. To reduce your consumption of free sugars, it is wise to select unsweetened versions of several foods (e.g. plain yogurt, unsweetened vegetable drinks, unflavored oatmeal, etc.), to avoid sugary drinks and to limit highly processed foods.
8. Eat good fats
Eating foods with unsaturated fats rather than saturated fats is beneficial to health and helps reduce the risk of heart disease, one of the leading causes of death in Canada. Sources of unsaturated fats include olive oil and canola oil, seeds, nuts, avocados and fatty fish.
9. Choose whole fruit over fruit juice
Whole fruit contains more fiber and less sugar than fruit juice. In addition, the presence of fiber in whole fruits helps slow the absorption of sugars and better control blood sugar. Whole fruits are great for filling up on vitamins and minerals for breakfast, they're handy to carry around for a nutritious snack on the go, and they're the perfect dessert to round out a meal.
< strong>10. Swap refined grains for whole grains
Whole grains are more nutritious and filling than refined grains because they contain more fibre, vitamins and minerals. It is true that they often take longer to cook than refined grains, but it is enough to cook a larger quantity in advance to accompany several meals.
►For other nutrition advice, including my 5 reasons to introduce vegetable proteins: https://www.isabellehuot.com/blogs/articles/raison-introduce-proteines-vegetales