Is there a way to get a healthy, fast diet to have a desirable body? Do you think eating healthy means you have to radically change your diet and give up all your favorite foods? Improving your health can be as easy as switching from white bread to wheat, adding a tablespoon of flaxseed to your afternoon yogurt, or ordering your favorite coffee drink with skim milk. Making a few changes to your diet can have major health benefits.
Here are 11 steps you can take to improve your diet starting today. Do everything if you can.
Tips on how to get a healthy diet quickly
- Switch to whole wheat or whole wheat bread 100%.
Just turning to whole grains from processed grain products is beneficial to your body from extending your life span to help control your weight to reduce the risk of type 2 diabetes, heart disease, stroke, and cancer. Every sandwich made with 100% whole grain bread is not white bread, for example, adding about 4 grams of fiber along with various vitamins, minerals, and phytochemicals.
- Use mustard on a sandwich instead of mayonnaise.
Mayonnaise is one of the worst seasoning choices because it is usually high in calories, and omega-6 fatty acids. Every sandwich made with one teaspoon of mustard can cut 100 calories, 11 grams of fat, 1.5 grams of saturated fat, and 7.2 grams of omega-6 fatty acids from your total daily.
- Make your oatmeal with skim milk or 1% milk, not water.
Whether you prefer instant or regular oatmeal, this simple step will increase protein and calcium in your breakfast. Using 2/3 cups of skim milk instead of water adds 6 grams of quality protein, 255 milligrams (mg) of potassium, 205 mg of calcium, 14% of the recommended food intake for vitamin B-12, and 67 international units (IU) of vitamin D .
Additional tips on how to get a healthy diet quickly
- Add a little flaxseed to yogurt and smoothies.
Do this every time you order yogurt or smoothies. Adding 2 tablespoons of flaxseeds means adding 4 grams of fiber, 2.4 grams of healthy omega-3 fatty acids to your snack.
- Use spinach leaves instead of lettuce in salad.
One serving of 4 cups of raw spinach leaves contains 20 milligrams of omega-3, 9800 IU of vitamin A, 5890 micrograms (mcg) of beta-carotene, 260 mg of potassium, 26 mg of Vitamin C, 150 mcg of folic acid, 2 mg of vitamin E, and 68 mg of more calcium than the same portion of lettuce.
- Drink unsweetened tea and avoid soda.
A serving of sweetened tea in a bottle, sweetened tea from a restaurant, or soda has about 140 calories and 32 grams of sugar per 12-ounce serving.
- Order grilled fish when eating outside.
Eating fish several times a week will pump healthy omega-3 fish into your diet. If fish replaces steak, you will also dramatically reduce the amount of saturated fat in the diet.
- Prepare pasta with tomato based sauce, not white sauce.
Cream-based white pasta or cream sauce loaded with saturated fat and calories. Tomato based sauces (like marinara) are generally lower in fat and also add healthy antioxidants and phytochemicals.
- Order your sandwich or appetizer with fresh fruit or vegetables, not french fries.
- Order coffee drinks with skim milk
Many people indulge themselves with frothy coffee drinks every day and when the days turn warmer, they drink lattes for coffee or mixed drinks. Ordering your daily coffee treats with skim milk enables you to maintain what is nutritionally great about milk (protein, calcium, and good quality vitamin B-12) while cutting calories and fat.
- Move your sweet breakfast cereal into whole grains with a low sugar type.
If you regularly eat cereal for breakfast, switching to varieties that are higher in fiber and low in sugar can have a big effect on your health. Similarly, a fast healthy diet that you easily copy easily.