100 Ways To Improve Your Diet in 2019

100 Ways To Improve Your Diet in 2019

100_Ways_Improve_Diet

Can you believe it’s 2019 and upon us! And once again millions of people will make resolutions, most of which will center around weight loss, and how to improve your diet. Unfortunately the reality is while many people make these resolutions they never come to fruition. The reason being  they usually don’t have a plan or ways to do so.

So let me ask you? Need help improving your diet?

If so, here’s a comprehensive list of  100 things you can do to improve your overall diet….Whether you are choosing to enhance your nutritional practices for health reasons, weight loss purposes or as a personal goal, it is entirely doable by following some of the health tips on this list..

100 Ways To Improve Your Diet & Lifestyle

#1 Avoid Drinking Your Calories

Take time to evaluate the number of calories you are drinking in a single sitting. Some drinks contain as many as 150 calories in a single serving. Multiply that by three, and it’s easy to consume one-third of your calories for the day by way of beverage.

#2 Create Meal Plans for the Week

Want to gain control of your eating habits? Start planning your meals for the week. If a week of meal planning seems daunting, start by preparing three days at a time and grow from there.

#3 Prepare Your Meals Ahead of Time

In addition to meal planning, you can also prepare certain meals ahead of time. This action will enable you to stick to the plan of eating healthy foods.

#4 Make Your Lunch

Make your lunch and take it to work. Meal preparation will grant you a higher level of control as it relates to the nutrition in your meals.

#5 Don’t Skip Breakfast

Breakfast truly is the most important meal of the day. It helps to rev up our metabolism.

#6 Increase Your Fruit Intake

Fruit is an excellent way to boost your fiber intake, protect your immunity, and get a pretty steady dose of antioxidants.

#7 Increase Your Vegetable Intake

Get your veggies every day. Vegetables are a wonderful source of calcium, fiber, and antioxidants and can protect you from multiple diseases and illness.

#8 Bake It or Grill It. Don’t Fry It

Stay away from those fried foods as much as possible. They may be tasty but are not suitable for your diet or body. Baked or grilled foods tend to carry less fat which is good for the heart.

#9 Plan Ahead for Restaurant

Plan for your outing at the restaurant. Take a look at the menu before you arrive and know what it is you want to eat.

#10 Plan Ahead for Vacations

Vacation time can be fun, and it generally exposes you to a variety of foods. However, they can wreck your best efforts to keep things healthy. Plan and think about the types of foods you will aim to consume while traveling to keep you from diving off the deep end.

#11 Make a Grocery List

Make a grocery list before you visit the grocery store. Drafting a grocery list will save you from buying unnecessary foods or beverages.

#12 Shop Along the Perimeter of the Grocery Store

Want to improve your dietary habits? Try spending most of your time and money on those foods that line the perimeter of the grocery store. Typically, this location is where you will find healthier foods. That does not mean you will never venture down those center aisles for coffee or condiments, but you should spend the bulk of your time outside of those aisles picking up the good stuff.

#13 Practice Chewing Your Food

The next tips seem simple enough, but it is essential. Take the time to chew your food. Chewing your food helps to aid in digestion and helps to prevent overeating.

#14 Do Not Inhale Your Food

Chewing is essential but so is tasting the meal. Slow down and taste your meal. You are less likely to overeat if you purposefully slow the pace at which you are eating.

#15 Try Eating without the Television

Television and other distractors can pose a problem during meal time. They lead us to not pay attention to how much food we are eating or what we are eating.

#16 Skip Deprivation of Foods

A healthy diet should not equate to deprivation. Allow yourself to indulge in the foods or meals you like from time to time. This action will enable you to avoid binge eating or experiences feelings of guilt.

#17 Reduce Your Fat Intake

If you want to improve your diet, reduce your fat intake. Too much fat in your diet can contribute to constipation, weight gain and slow your metabolism.

#18 Limit Processed Foods

Too many processed foods such as cookies, chips, cereals, prepackaged meals, sodas, and candy can affect your health. They contain a large amount of sugar and high-fructose corn syrup and hold a significant number of calories, salt, sugar, and fat. This combination of factors can contribute to heart disease, diabetes, obesity, and stroke.

#19 Practice Reading Nutrition Labels

While grocery shopping, take time to read the labels. Reading food labels is a fantastic way to not only manage the nutrients you are consuming, but this practice can assist you in treating health conditions like high cholesterol, high blood pressure, and heart disease.

#20 Assess Your Diet and Make Modifications

One of the best things you can do to improve your diet is to take stock of what it is you are eating. You can keep a food diary for approximately one week to evaluate whether or not your diet is balanced and identify where it is you have an opportunity to make adjustments.

#21 Increase Your Fiber Intake

Your digestive tract loves fiber. Fiber supports the movement of material through your system so that you do not have to deal with constipation or an irregular bowel pattern. Fiber also helps your stomach to feel full after meals and may be useful in losing weight.

#22 Are You Eating Enough Calcium?

Calcium is necessary for bone health, heart health and muscle function. Make sure you eat a diet that contains dairy and green leafy vegetables.

#23 Watch Your Sodium Intake

Too much sodium can contribute to a variety of health problems including high blood pressure, cardiac problems, and even kidney problems. Reduce the amount of salt you add to meals and instead turn to herbs and spices for flavor.

#24 Drink Water

Drink water. Water aids in digestion and may support any weight loss efforts. Water has no calories and is necessary for adequate hydration.

#25 Eat Lean Meats

Eat lean meats. They contain less fat and are generally low calorie.

#26 Look for Ways to Swap Sugar

Look for ways to swap out sugar within your diet. Instead, seek out natural ways to sweeten your drinks or a meal. For example, add fruit to your water and instead of a sugary dessert, have a bowl of fruit.

#27 Schedule a Cheat Day

Everyone deserves a cheat day, and you are not an exception. Make time for a cheat day so that you do not sabotage your efforts to have a healthy diet.

#28 Be Purposeful with Your Food Intake

Don’t just eat because you are hungry. Try eating with a purpose whether it is to increase your energy or manage inflammation.

#29 Go Vegan for One Day

Go vegan for a day! This decision will not only help to boost your veggie intake, but it will add variety to your diet.

#30 Enjoy Your Morning Coffee

Coffee is good for you. Research shows that coffee provides stimulation for the mind, promotes heart health and boosts your metabolism.

#31 Track Your Meals

Tracking your meals can help you to subconsciously get your arms around the foods you are eating and promote a healthier approach.

#32 Include Protein with Every Meal

Eat protein with every meal. You can have a protein shake for breakfast, chopped almonds on your salad with some Greek Yogurt for lunch and a lean steak with vegetable sides for dinner. Protein helps to ensure you feel full and helps to keep your calories under control.

#33 Eat alot of Fish!

Fish contains omega-3 fatty acids which are a complete plus for the brain and your body. It helps to reduce your risk of having a heart attack or stroke.

#34 Take Advantage of Social Media Healthy Meal Resources

Not sure where to begin with healthy eating and recipes? Check out YouTube University or join a Facebook group whose focus is healthy eating.

#35 Reduce Your Portion Sizes

Look for ways to reduce your portion sizes to improve your eating habits. This effort can be as simple as eating from a bowl instead of a plate or partaking in a meal from a smaller plate.

#36 Eat Whole Grains

Whole grains are a healthy way to improve your dietary practices. They contain vitamin B, fiber and are rich with minerals like iron, magnesium, and selenium. Also, they reduce the risk of chronic illness and disease.

#37 Add Green Tea to Your Beverage List

Green tea contains numerous antioxidants and nutrients that continues to win praise from those who fancy this drink. Green tea helps to lower the risk of cancer, increase fat loss, and enhance the function of our brain.

#38 Exercise

Exercise is good for so many parts of your body, but it is great for your digestive system. It helps to rid you of sluggish intestines thanks to its ability to improve circulation throughout the body.

#39 Get Your Sleep

Getting adequate sleep helps to keep your metabolism healthy and enables you to digest food and burn energy effectively. A good night’s rest empowers our body to regulate blood sugar better.

#40 Schedule Your Last Snack

If you are in the habit of snacking throughout the day and into the evening, you should take the time to consider scheduling your snack in the evening to spare yourself from unhealthy snacking at bedtime.

#41 Enjoy Your Dairy (Drink Milk)

Dairy gets a bad rap these days in the face of plant-based or low-carb eating. However, dairy helps us to maintain potassium, vitamin D, calcium and phosphorus levels which are essential for building healthy bones.

#42 Keep It Simple from Time to Time

Finding the path to healthy eating can initially seem difficult initially, but the best way to get there may be to simplify initially.

#43 Eat Popcorn

Popcorn is a rich source for fiber and makes for a healthy, whole grain snack. It’s low in fat, contains protein and can be a potent ally in your fight against hunger.

#44 Eat Nuts

Almonds, pistachios, and macadamia nuts are an excellent protein snack that contains healthy sources of fiber, fat, and omega-3’s. Keep this snack to a handful because they are high in calories.

#45 Switch Things Up

Don’t be afraid to try new things to improve your diet. Next time you go to the grocery store, purchase a fruit and veggie that you have never eaten.

#46 Beware of Chemical Additives

Choose foods that do not contain chemical additives. This tip may seem difficult or even tricky when you consider the number of chemicals in processed foods or chemicals used on produce. Chemical additives to avoid include aspartame, BHA and BHT, monosodium glutamate, sodium nitrate/nitrite, trans fats, and high fructose corn syrup to name a few.

#47 Do Not Fall for Sweeteners

You may be tempted to reach for your creamer and sweetener in the morning for your coffee but steer clear of them if you are serious about improving your diet.

#48 Try Going Low Carb for a While

Consider going low carb for a while to change things up. Going low-carb is a fantastic way to rid yourself of processed foods and to focus on eating lean meats and vegetables.

#49 Try Being Plant-Based

Not a fan of the low-carb movement? The plant-based diet may be the alternative plan for you. A plant-based diet encourages you to only consume vegetables, seeds, legumes, fruits, or whole grains.

#50 Keep Your Stress Under Control

Too much stress can be disruptive to your digestive system.

#51  Swap Out Your Juices for Real Fruit

Rather than indulge in calorie-rich juices, switch it out for the real thing. Fruits are far healthier than sugar-laden juices that claim to be the real thing.

#52 Balance Your Caloric Intake and Expenditure

A healthy diet has a deep relationship with your caloric intake. Too many calories may tip the scale in the wrong direction. Too few calories can leave you feeling drained. Find a healthy balance to ensure you aren’t burning too few or too many calories.

#53 Replace Your Soft Drink

Replace your soft drink with lemon water, black tea, a natural fruit juice, coconut water or other fizzy drink.

#54  Eat Dark Chocolate

Eat dark chocolate for heart health, minimum 60% cacao. Dark chocolate helps to raise HDL levels (good cholesterol) and contains key antioxidants. Moderation is still key, as it is high calories, so enjoy a small piece daily.

#55  Use Whole Grain Flour

Whole grain flour is rich in vitamin B, iron, magnesium and antioxidants. This flour is healthy for your brain, heart and muscle function.

#56  Take Control of Your Kitchen

When did you last health-proof your kitchen? It’s time to get into the pantry and do a bit of cleaning. Get rid of the unhealthy items and replace them with healthy goodies.

#57  Keep Healthy Snacks at Your Desk

If you like to snack at your desk, take steps to keep healthy snacks available. This practice will save you from making unhealthy journeys to the vending machine and can help to hold you over until your next meal.

#58  Consider Boosting Your Vitamin Intake

Unfortunately, when we do not eat well, we miss out on several necessary vitamins and minerals for our body to function well. Supplements should not be the primary path to getting your vitamins, but they are a great addition. Vitamins can serve to improve your overall energy levels, boost immunity, and enhance overall function.

#59  Drink Black Tea

Black tea lowers the “bad” LDL cholesterol, supports digestion and can aid in decreasing the blood sugar levels.

#60  Drink White Tea

White tea is known for its antioxidants which help to reduce the risk of heart disease and lowers the risk for cancer.

#61  Permit Snacks

Allow yourself to eat snacks. Snack deprivation can lead to binge-eating which may defeat the purpose of your efforts to improve your overall diet.

#62  Enjoy a Protein-Filled Breakfast

Protein-filled breakfast is a great place to start if you’re looking to increase your dietary intake of protein. Protein can help to keep you fuller, longer and is proven to help you maintain a healthy weight.

#63  Eat foods with Vitamin A

Sweet potatoes, carrots, cantaloupe, apricots, and those green, leafy vegetables are high in vitamin A. Vitamin A plays a significant role in our body’s overall repair.

#64  Eat foods with Vitamin B

Sure, you could take a supplement to get adequate vitamin B, but why not eat the right foods instead? Seeds, nuts, green vegetables, and legumes are excellent sources for this potent vitamin which contributes to our overall cardiovascular health.

#65  Eat foods with Vitamin C

Add citrus fruits to your breakfast or lunch each day. This effort will help you to ensure that you have an adequate intake of foods that will support your immune system.

#66 Eat foods with Vitamin D

Improve your dietary intake of vitamin D by making a conscious effort to eat fatty fish, liver, cheese, and egg yolks. Fortified foods are another fantastic source of vitamin D which is vital for your overall bone health.

#67  Eat Foods with Vitamin E

Vitamin E contains antioxidants which can assist in boosting your immune system. Improve your intake of this vitamin by increasing your intake of greens, nuts, and seeds. Each of these foods offers a natural way of getting an adequate amount of vitamin E into your diet.

#68  Eat Foods with Selenium

A diet that contains a regular intake of selenium can do wonders for heart health, your respiratory system, and decrease inflammation throughout the body. Pork, beef, turkey, and nuts are each excellent sources of selenium.

#69  Eat Foods with Magnesium

Salmon, tuna, dark green, and dark leafy vegetables contain magnesium which is fantastic for increasing your energy levels and reducing inflammation.

#70  Ensure Your Menu has Variety

Do you hear that sound? It’s your menu calls for a bit of spice and variety. If you find yourself eating the same foods day after day, your menu is lacking in variety. Switch things up.

#71  Rise and Shine to Earn Early Bird Credit

Get up early. The earlier you rise, the sooner you can jump start your metabolism with a healthy breakfast.

#72  Get Creative with Your Desserts Menu

You love a good dessert, but your menu might be lacking. Try dabbling in fruit recipes and healthier recipes that contain your favorite ingredients like chocolate. Opt for dark chocolate instead of regular chocolate. Try almond flour instead of white flour. Don’t forget the whipped cream.

#73  Can I Have My Salad Dressing on the Side Please?

Get your salad dressing on the side. This action will spare you the intake of excess calories.

#74  Count Your Nutrients More Often than Calories

Calories are important but knowing the nutrients in your food is just as important. Paying attention to those nutrients will enable you to evaluate the percentage of carbs, protein, vitamins, minerals and fat you are taking into your body on a daily basis.

#75  Know the Signs of When You are Full

Do you know the signs of when you are full? Experts recommend that you stop eating when you are approximately 80 percent full. By doing so, you will in effect keep yourself from overeating and stretching your stomach. This practice is an old Japanese tradition that promotes health and wellness.

#76  Avoid Making Up for Missed Meals in One Sitting

Are you guilty of eating all three meals in one-sitting? Try to avoid this practice as much as possible. Your body does not always respond well to this practice. Unfortunately, it can cause your blood sugar to rise as your body moves to store this food for later use, contributing to weight gain.

#77  Establish Goals Each Week

Set dietary goals each week. Use these goals to build better nutritional habits. For example, use one week to focus on improving your veggies intake, use another week to add new fruits to your repertoire, and use another week to sample different lean meats.

#78  Avoid Being Thirsty

Hydrate well to avoid thirst. Thirst can trick us into thinking we’re hungry and trigger overeating.

 #79  Cook Your Food Thoroughly

Take the time to cook your food thoroughly to avoid those nasty stomach bugs or food poisoning.

#80  Reward Yourself for Good Dietary Practices

Healthy eating is fun but aside from great physical health benefits –what are the other rewards? Practice rewarding yourself for good behavior. This reward may come in the form of a cheat day or a gift to yourself in some fashion.

#81  Eat Foods that Contain Potassium

Our bodies depend on us to get potassium from our diet since it does not produce it. We need potassium for healthy bone development and heart functions.

#82  Limit Alcohol

Alcohol contains a lot of calories and may destroy best-laid plans for weight loss. Remember to drink in moderation. For example, limit your intake of wine to one glass per day.

#83  Choose Foods that Help You to Control Your Cholesterol

Choose foods that are good for your cholesterol. Strawberries, apples, grapes and citrus fruits contain sterols and stanols which help to block the absorption of cholesterol by the body.

#84  Eat Foods that Promote Fetal Development

Planning to have a baby? Your diet is all about the health of your baby and your body during the pregnancy. To ensure you get adequate nutrition during the pregnancy for you and the baby aim for a balanced diet that include salmon, broccoli, lean meats, eggs, dairy, sweet potatoes, and dark leafy vegetables.

#85  Eat Anti-Inflammatory Meals

If arthritis or other bodily pains are proving to be too much for your day to day function, it may be time to re-evaluate your favorite foods. There are some foods like sugar, dairy, processed or fried foods. If your diet consists of any of these things and you’re experiencing pain, make a change.

Choose Foods that Promote Digestive Health

Probiotics, fermented foods, fruits, vegetables, and whole grains all benefit digestive health!

Choose Foods that Combat Menopausal Symptoms

If you are in the midst of menopause, you may want to look at modifying your diet to include vitamin D, iron, flaxseed, whole grains, and boosting your water intake to manage your menopausal symptoms. Your diet can go a long way to combat menopausal symptoms.

Choose Foods that Reduce the Risk for Cancer

Eat foods that contain a high level of antioxidants and aid in boosting immunity. Your goal should be to eat the rainbow. Antioxidants are famous for their ability to not only decrease our risks for developing cancer but may also reduce our chances of developing heart disease, cancer or Alzheimer’s disease.

Do Not Overcook Your Meats

Your goal should be to cook your meat through and through, but you must avoid overcooking your meat because this will rob it of its nutrients.

Cook with Extra Virgin Olive Oil

Olive oil contains good fats which translate to good heart health. Olive oil contains vitamin E, vitamin K, and potent antioxidants.

Be Wary of Hydrogenated Oils

These oils may have the advantage of having a decent shelf life, but they can wreak havoc on your LDL cholesterol and LDL cholesterol.

Cook with Herbs and Spices

Trade in your salt and pepper for herbs and spices. Salt and pepper do not have to be the staple of your seasoning collection of flavors every time you turn on the stove. Try adding oregano, cilantro, paprika, cumin, rosemary and other herbs and spices to your baker’s rack. You will fall in love with the recipes you create.

Avoid Eating Three Hours Before Bedtime

Try to stop eating within three hours of bedtime to give your body time to burn fat and decrease blood sugar levels. Each time you start to eat, your blood sugar revs up like the engine on the car.

Practice Good Food Hygiene

Clean your fruits and veggies and cook your food thoroughly. According to the CDC, 128,000 people are hospitalized, and 3,000 people die every year from foodborne illnesses.

Wash Your Hands

Always wash your hands before preparing or sitting down to enjoy a snack or meal. Washing your hands helps to stop the spread of illness.

Make Meals a Pleasant Eating Experience with Good Company

Surround yourself with good people as often as possible during your meal time. An angry meal makes for an upsetting and disruptive digestive tract experience.

Make Sure the Meal is Satisfying

Healthy eating should be a pleasant experience. Make sure your meals are satisfying and meet your needs.

Treat Each Meal Like It Matters

Make it your priority to ensure your meals are always delicious and not just whimsical task you complete. Poor preparations and experience do not always translate to a healthy and satisfying eating experience.

Keep a Positive Attitude

Maintain a positive attitude during meal preparation and mealtime. Make it a fun experience and build memorable experience on your journey to healthy eating and living.

Get Help from a Professional

Do not be afraid to get the help of a nutritionist or dietary professional to help you find your way to eating a healthy diet.

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