Simple Changes, Big Rewards

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As you set your New Year’s resolutions, consider making the following simple changes to your diet. These simple, healthy changes can go a long ways in improving and maintaining your health.

  1. Eat whole grain bread

Replacing refined grain products with whole grains will help reduce your risk of type 2 diabetes, heart disease, stroke and cancer. Sandwiches made with 100% whole wheat bread instead of white bread add about 4 grams of fiber to your diet.

  1. Spread mustard on sandwiches

Instead of adding mayonnaise to sandwiches, add mustard. Switching from a tablespoon of mayonnaise to a teaspoon of mustard will save 100 calories, 11 grams of fat, 1.5 grams saturated fat and 7.2 grams omega-6 fatty acids.

  1. Use spinach leaves in salads

Substituting spinach leaves for iceberg lettuce in salads will increase your intake of omega-3s, vitamin A, potassium, vitamin C, folic acid, vitamin E and calcium.

  1. Make spaghetti with tomato-based sauce

Tomato-based sauce (like marinara) is generally lower in fat than butter or cream-based white pasta sauce (like Alfredo). Tomato-based sauce is also filled with antioxidents and healthy phytochemicals.

  1. Drink unsweetened tea

Switching from sweetened tea or soda to unsweetened tea can save 7,840 calories and 448 teaspoons of sugar per month if you drink about 2 servings of sweetened tea or soda a day.

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