8 Easy Ways to Make Your Favorite Foods and Drinks Healthier

You love your coffee, but are you drinking it in the healthiest way possible? It’s easy to grab foods like white bread, candy, and chips that pack calories but have few nutrients, so making healthier choices can seem like a sacrifice. These 8 easy ways to make your favourite foods and drinks healthier are the perfect places to start!

1) Switch to low-fat dairy products

Cutting calories is important when trying to lose weight, but it's not enough. Every food item you consume should provide energy (aka calories) along with essential nutrients like vitamins, minerals, fibre, and protein. Dairy products can be good sources of protein and calcium, both of which are nutrients your body needs to keep your metabolism humming at a healthy pace. The average American eats twice as much fat as she or he should each day—but by skipping full-fat dairy products (and other fatty foods), you're doing yourself a favour.

2) Serve whole grains instead of refined ones

White bread is a thing of the past. Instead, choose whole-grain bread like 100% whole wheat, sprouted wheat, rye or pumpernickel. Not only are these better for you, but they’re also packed with energy. A slice of 100% whole wheat has as much energy as a glass of orange juice or half a cup of raw oatmeal; rye contains as much energy as two slices of white bread, and pumpernickel has just as much energy as one piece of white bread.

3) Cut back on meat at dinner

Eating less meat is an easy way to cut calories. Try substituting beans or tofu for meat in your favourite dishes. You'll fill up without packing on pounds, as they are both great sources of protein. Also try adding these healthy veggie-packed meals into your diet more often: tacos made with lettuce leaves instead of taco shells, spaghetti squash instead of pasta, carrot spaghetti for stir-fry recipes or lasagna (add in some lentils for extra flavour). These changes are simple swaps that make a big difference when it comes to eating healthfully.

4) Drink water with your meals

While it’s important to stay hydrated no matter what, it’s especially important when eating a meal. That’s because water fills your stomach, reducing hunger pangs so you eat less. It also helps keep food moving through your GI tract quickly, keeping blood sugar levels stable. Staying well-hydrated can help lower hunger levels by 20 per cent or more—no small feat!

5) Go for fresh fruit instead of juice

Studies have shown that fruit juice can be as bad for you as soda, which is loaded with added sugar. If you love a glass of orange juice in the morning, try switching to fresh-squeezed—you’ll get more fibre without all of those added calories. If you like grapefruit juice, remember that it has about half of your daily value of vitamin C in one cup.

6) Eat more veggies at breakfast

It’s not easy to eat a healthful breakfast when you're rushed for time. Try adding veggies like spinach, tomatoes, or broccoli to your breakfast eggs. Chopping them up small makes it easy to eat them in with your scrambled eggs so that you don't even notice they're there. You can also throw carrots or bell peppers into an omelette for some variety; just be sure not to overcook veggies so they retain most of their nutrients.

7) Keep snacks from going stale by storing them properly

Most of us have our favourite healthy snacks we like to eat throughout the day, but if you’re not storing them properly, they could go bad before you have a chance to eat them. To prevent wasting food, keep your supplies in airtight containers or zip-top bags and store them in a cool, dry place. If you want your snack staples on hand at all times, buy small amounts more frequently. This way they won’t go stale before you get a chance to eat them!

8) Don't fall for special low-calorie products

Even though low-calorie products promise a trim waistline, many of them don't deliver on their promises. They're often made with sugar alcohols (sugar substitutes), which can upset your stomach; or they may be packed with partially hydrogenated oils (trans fats), which increase your risk for heart disease. In general, it's smarter to choose whole foods over any processed or packaged items. For example, plain yogurt is far better than fruit-flavoured low-fat yogurt that's packed with added sugars.

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