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24 Health & Food
22 SIMPLE WAYS TO GET HEALTHIER WITH MINIMAL EFFORT
Modern society makes getting healthy harder than ever. People are busy trying to
balance work, family and other responsibilities. As a result, their health goals are
often put on hold. However, being healthy does not have to be difficult. Here are
22 simple ways to get healthier with minimal effort. - By Ryan Raman
1. Fill Half of Your Plate With Non-Starchy Vegetables 6. Consider Certain Supplements
Vegetables can be loosely classified as starchy and non-
starchy vegetables. Non-starchy vegetables include
spinach, carrots, broccoli and cauliflower. Whole foods are typically the preferred way to meet
your nutritional needs. They contain a variety of
nutrients that have synergy together, helping deliver
most of their nutritional benefits.
Bottom Line: Filling half of your plate with non-starchy
vegetables is a simple way to eat healthier. Vegetables are
low in calories and high in fiber and nutrients.
2. Eat From a Smaller Plate and Bowl
Believe it or not, the size of your plate can affect how
much you eat. The simple illusion of eating from a
smaller plate could help you feel satisfied with less food.
Bottom Line: Eating from a smaller plate is a simple way
to trick your brain into eating less. This can be useful if you
feel the portions you eat are too big.
3. Swap Refined Carbs for Whole, Unprocessed Carbs
Refined carbs are rigorously processed and stripped
of nearly all their nutrients and fiber. Examples of
refined carbs include white flour, white bread and
white rice.
Bottom Line: Refined carbs are sources of “empty” calories
and provide no nutritional benefit. Swapping them for
whole, unprocessed carbs can increase your nutrient and
fiber intake.
4. Add Some Fruit to Your Morning Oats
Fruit is a great way to add some colour and flavour to
your morning oats. In addition, fruit is a great source
of polyphenols — compounds that give fruits and
vegetables their bright colour.
Bottom Line: Although fruit can be high in sugar, it
is also packed with plenty of vitamins, minerals and
compounds, such as polyphenols. Polyphenols may have
great health benefits.
Bottom Line: Although whole foods are preferable,
supplements can be helpful if you struggle to eat enough
nutrients from diet alone. Two great supplements are fish
oil and soluble fiber, such as glucomannan.
7. Drink Green Tea
Studies have shown that people who drink the most
green tea tend to live longer, have a lower risk of heart
disease and a lower risk of type 2 diabetes.
Bottom Line: Green tea is one of the healthiest beverages
you can drink. It is low in calories, yet rich in nutrients and
antioxidants. It also has impressive health benefits.
8. Have Your Coffee Black
It is no secret that Americans love their coffee. In fact,
one study found that over 160 million Americans drink
coffee regularly. However, roughly two-thirds of people
add sugar, milk, cream or other additives.
Bottom Line: Switching from milky and sugary coffee to
black coffee is a great way to cut your calorie intake while
still enjoying coffee’s benefits.
9. Avoid Sugary Soda
If you want to be healthier, try to avoid sugary drinks.
Research has shown that sugar-sweetened beverages
may increase your risk of type 2 diabetes, heart disease
and even certain cancers.
Bottom Line: Sugary sodas are bad for your health and
loaded with added sugar. If you drink a lot of soda, opt for
a healthier beverage like green tea.
5. Eat Fatty Fish Often 10. Always Keep Healthy Snacks in Reach
Fatty fish like salmon are some of the most nutritious
foods on the planet. Research has shown that people
who consistently eat the most omega-3 fatty acids tend
to have great health benefits. Stocking your pantry with healthy snacks can help you fight
cravings when they arise. Some great healthy snacks include
a handful of nuts, fruit or even a little bit of dark chocolate.
Bottom Line: Fatty fish like salmon, mackerel and herring
are great sources of omega-3 fatty acids and B vitamins.
Aim to eat fatty fish at least twice a week.
Bottom Line: Cravings can often derail an attempt to eat
healthier. To stave off cravings, make sure you have plenty
of healthy snacks are available in your pantry and with
you while you’re on the go.