You can change bad eating habits for good by taking small steps. Dietitian Annemarie Burrow shows us how.
Making healthy changes isn’t always easy. Setting unrealistic goals, like cutting out certain foods completely, often leads to failure. Your January resolutions may have already fallen by the wayside. Now is a great time to take stock.
If you haven’t achieved what you hoped, don’t be discouraged. Instead, focus on the positive changes you can make today. Try setting goals that are SMART – specific, measurable, achievable, realistic and within a timeframe.
1. Swap to lower-fat milk
Using lower-fat milk is an easy change you’ll soon get used to. Start by swapping full-fat for semi-skimmed milk. Later, swap semi for one per cent fat or skimmed milk.
Choosing to have your morning cereal with skimmed milk, rather than semi-skimmed could save around 160kcal across the week.
2. Read the labels to help you choose the right cereal
Many cereals are high in added sugar or salt. Don’t be taken in by health claims on the packaging – added vitamins or wholegrains don’t automatically make a cereal healthy. Look for wholegrain cereals with no added sugars (which include honey and syrup), like porridge oats or ‘no added sugar’ muesli.
Check the ingredients, too. If your cereal contains dried fruit, it may appear high in sugar, but you’ll benefit from vitamins and fiber and it can help towards your 5-a-day. Adding fresh fruit to no-added-sugar cereal or porridge will also help towards your 5-a-day.
3. Healthier bread, toast and toppings
Whole meal, granary or multispeed bread is more nutritious than white bread. Swap butter for a reduced-fat spread, such as a light olive or sunflower spread. When it comes to toppings, jam and marmalade are high in sugar. Try a reduced-sugar version or go for a poached egg, which gives you protein, or sliced tomatoes, grilled mushrooms or a sliced banana, which all contribute to your 5-a-day.
4. Don’t always go for a cheese sandwich
A cheese sandwich is said to be the nation’s favorite lunch. Cheese is fine every now and then, but as it’s high in saturated fat, salt and calories, stick to a matchbox-sized portion. Reduced-fat cheese is a healthier option (though it may still be high in salt), as is tuna or egg with a little reduced-fat mayonnaise.
Swap butter for reduced-fat spread to save around 50kcal per sandwich, and do the same if you have butter on your jacket potatoes (low-fat natural yoghurt is good, too).
5. Swap crisps for nuts
If you usually eat crisps at lunch, try swapping for a small handful of unsalted nuts. While both crisps and nuts are high in fat, unsalted nuts contain less salt and provide additional nutrients like iron and zinc. If you’re watching your weight, why not try swapping the nuts for carrot sticks? They provide plenty of nutrients, without the calories of nuts.
6. Add fruit and veggies to your lunch
Add extra color and nutrients with a side salad and some fruit. These can help you towards your 5-a-day too.
7. Choose leaner meat
The fat content of meat varies a lot. Choose lean versions of meats such as mince to reduce your saturated fat intake. Removing all visible fat such as skins and rinds, and grilling your meat, is another easy way to cut down on saturated fat.
8. Include non-meat options
Swapping meat once or twice a week for a veggie option of eggs or pulses for small steps (beans or lentils) can reduce your saturated fat intake, and pulses give you more fibre. Changing from meat to fish (white or oily) is also a heart-healthy choice.
9. Healthier pasta
Changing from creamy to tomato-based sauces and adding extra vegetables makes pasta dishes healthier.
For example, standard macaroni cheese is high in saturated fat and salt, but whole-wheat pasta in a tomato-based vegetable sauce with a small sprinkling of cheese is a nutritious choice with more fiber and less saturated fat.
Check your portion sizes, too: starchy carbohydrates should make up about a third of the food you eat.
10. Add vegetables to meals
A healthy diet isn’t just about cutting things out – there are lots of positive steps you can take ,for small steps like adding more of your favorite vegetables to your meals. Vegetables are good sources of fiber, vitamins and minerals, and can help lower your risk of heart and circulatory disease. They can also make you feel fuller, which could help you stop snacking between meals.
11. Go “skinny” with coffee and hot chocolate
Instead of a full-fat latte, try a cappuccino or skinny latte. Even better, try a plain black coffee like a filter coffee or americano small steps (add a dash of low-fat milk if you like it white).
Say no to whipped cream on hot chocolate and, if possible, have it with skimmed milk instead of semi-skimmed or whole. Use unsweetened cocoa instead of hot chocolate powder to cut back on the sugar content – that way you can just add a little sugar or low-calorie sweetener to taste.
12. Skip sugar in hot drinks
If you usually have sugar in your tea or coffee, replace it with a low-calorie sweetener. Not all sweeteners taste the same, so experiment to find one you like.
Or try gradually reducing the sugar in your drinks. You’ll get used to a less sweet taste and might find you can leave it out without missing it.
13. Go easy on fruit juice
While fruit juices are a source of vitamins, they are high in ‘free sugars’, because the juicing process releases natural sugars from the cells of the fruit. Limiting yourself to a small glass (150ml), or swapping juice for a portion of whole fruit and a glass of water, is much healthier.
Swapping sugary squashes and fizzy drinks for no-added-sugar or diet versions can also significantly reduce your sugar intake.
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