I bring you a guest post from Erinn Stam:

Making healthy changes can be difficult, no matter what your goal. If you are accustomed to a standard American diet — lots of processed and fast foods, foods that are high in fat and sugar, and few vegetables or fruits — then making changes to adopt a healthy diet may seem overwhelming. No matter how unhealthy your diet may be now, there are a few simple changes that you can make now that will have a significant impact on your overall health. Here are five easy ways to improve your diet now — no special meal plans or gourmet foods needed:

Choose Whole Grains

Most typical diets include a lot of bread, pasta, and baked goods — most usually made with white flours or other processed flours or grains. Simply choosing whole, unprocessed grains wherever you can — whole wheat bread, brown rice, whole wheat pasta, and so on — can make a big improvement in your diet. Not only will you be adding more heart-healthy fiber to your diet, you will also be helping to regulate your blood sugar levels to more easily maintain your weight and to prevent common health conditions such as Type II Diabetes.

Cut Sugar

Sugar can be found in almost every processed food — even those that aren’t inherently sweet. Salad dressings, bread, ketchup, yogurt, and spaghetti sauce are just a few of the common foods that have high quantities of added sugars. Reduce your intake of refined sugars by cutting back or eliminating obvious foods such as sweets and baked goods and by looking for hidden sugars in other products by carefully reading labels.

Eat More Fish

Increasing your intake of fish and seafood can have a number of health benefits, including improving your heart health, enhancing cognitive function, and helping to regulate your metabolism. The reason is the Omega-3 and Omega-6 fatty acids they contain, as well as an acid called DHEA. Look for wild-caught varieties, as farm-raised fish can be injected with additional hormones and other chemicals. Also, be sure to choose varieties that are low in mercury, such as salmon or white fish. Large fish like tuna and swordfish are known for high levels of mercury, which can be toxic.

Make it Yourself

Many hidden fats, sugars, and chemicals can be found in processed and fast foods. Simply preparing your meals at home can ensure that you are consuming all-natural and whole-food ingredients, and you can monitor your true calorie and fat intake. Making your own foods will also significantly save you money in the long run, both on your grocery bill and your medical bills.

Drink More Water

Increased water consumption can help your body function more efficiently, improve your metabolism, promote anti-aging properties in your skin, and increase your energy. The minimum recommended intake is eight, 8-ounce glasses per day.

Adopting a healthy diet doesn’t have to mean making drastic, overnight changes to your lifestyle and habits. Making a few changes at a time and choosing healthier options at every meal will add up over time. You don’t have to give up all your milk shakes and french fries right away — just try adding a salad to your meals and maybe skip the fried apple pie.

Bio:

Erinn Stam is the Managing Editor for nursing scholarship programs. She attends Wake Technical Community College and is learning about nursing grants. She lives in Durham, NC with her lovely 4-year-old daughter and exuberant husband.

Tags: diet, Erinn Stam, fish, guest post, sugar, weight, whole grains
Posted in food

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