10 ways to eat better (and without restrictions)

Nutrition experts give their most valuable advice on how to eat for health

Minneapolis-based nutritionist Aimee Tritt sees the same pattern over and over again: People want to improve their health and make drastic dietary changes, but give up after a few weeks.

If this has ever happened to you, know that it’s not a failure, reassures Aimee, who also teaches dietetics at the University of Minnesota. “The problem was the goal: it was too aggressive.”

A better approach is to set small intentions that you implement gradually, he says.

With that in mind, we asked a dozen experts for their advice on how to eat healthier. There are tips for everyone in their suggestions – try one or two that suit you best.

1. Eat more legumes

Legumes like lentils, peas and beans are rich in protein and other valuable nutrients, says Christopher Gardner, a nutritionist and professor of medicine at Stanford University.

A cup of pinto beans, for example, offers about 16 grams of protein and fiber, as well as iron and magnesium. Replacing red and processed meats with plant-based proteins can reduce the risk of cardiovascular disease and premature death, as well as being more sustainable for the environment.

Legumes are convenient and versatile, Gardner points out. Try adding white beans to minestrone soup, cooking edamame for a quick snack, or making hummus with chickpeas.

2. Reduce your consumption of sugary drinks

If you regularly consume sodas, energy drinks or cocktails, cutting back on these drinks could be one of the best ways to improve your health, says Maya Vadiveloo, a nutrition professor at the University of Rhode Island.

Sweet drinks account for more than a third of the added sugar consumed by Americans, increasing the risk of type 2 diabetes, heart disease and obesity.

It is not necessary to completely stop consuming sugar. Try cutting back gradually, for example by ordering smaller drinks or using less sugar in your coffee.

8. Use convenient foods to create healthy meals

Products like frozen vegetables, canned beans and pre-cooked cereals can help you quickly prepare balanced meals, suggests Nate Wood, director of culinary medicine at Yale University.

9. Moderate your alcohol consumption

Even small amounts of alcohol can increase the risk of cancer and cardiovascular disease. Consider cutting the habit by swapping your evening wine for sparkling water or mocktails.

10. Improve your relationship with food

If eating is associated with restriction or guilt, it is important to work on this relationship. A dietitian can help you plan nutritious meals, try new recipes, and develop a positive attitude toward food, which is associated with better nutrition and overall health.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.