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.
- 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.
- 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.
- 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.
- 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.
- 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.
