101 healthy eating habits

Healthy Eating Habits

101 tips and tricks to develop healthier eating habits to jump-start your own efforts.
Even no-added-sugar fruit juice is calorie heavy. Dilute with half sparkling water and cut calories in half.

Substitute low- or non-fat Greek yogurt for mayo in tuna, egg, and chicken salad, for sour cream in tacos and on baked potatoes to save on saturated fat and calories and enjoy the health benefits of yogurt.

Share an appetizer, entree, and dessert with your dining companion. Savor all the elements of a quality meal while keeping calories in check.

Use queso fresco in place of cheddar or Monterey Jack cheese for Latino-style dishes. It's more authentic, costs the same, is stronger in flavor (you can use less!) and lower in fat.

Opt for "kiddie" sizes in ice cream parlors. A few spoonfuls are just as satisfying as an entire cone. (Just ask – often kiddie size isn't listed but is available.)

Eat a solid breakfast with a good amount (10-15 grams) of protein, in addtion to complex carbohydrates—this combo will keep you satisfied until lunch.

Eat a lunch of water packed tuna, olive-oil packed canned sardines, or mackerel with whole grain crackers and a crunchy apple for healthy omega-3s, protein, and lots of fiber.

Use cottage cheese in place of ricotta in lasagna to lower saturated fat, and in place of sour cream in blended vegetable dips with crudités.

Recent research shows that fat-soluble vitamins (including vitamin A, vitamin K, as well as beta carotene, lycopene, and all the carotenoids) are better assimilated and absorbed by your body when a small amount of healthy fat is eaten in the same meal. Drizzle a teaspoon of extra virgin olive oil over your salad or steamed vegetables, even if you're not using dressing or another sauce, or eat your fresh fruits with nut butters.

Add grated carrot and zucchini to your meatloaf and meatball recipes for extra veggies, vitamins, fiber, and flavor.

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