30 EASY WAYS TO EAT BETTER NOW Incremental changes can add up to dramatic dividends in you health. A few simple substitutions and easy dietary changes can point you down the path of eating right and living better. Here are eating tips that will hopefully improve your health and good living lifestyle : 1. Use the smallest plate that will accommodate the food smaller plates train your eye to serve up smaller portions. 2. Forget “family style” serve from the stove instead of putting a serving bowl on the table. 3. Make double vegetables and serve them first try making veggies the focus of your cooking creativity so they dominate the plate and there’s less room for the meat. 4. Switch to whole wheat pasta get an array of health benefits of whole grains and lower your diet’s glycemic index while improving your carbohydrate quality. 5. Go vegetarian one night a week vegetarian dishes can help cut back on saturated fats and increase your intake of fiber; try a bean dish or pasta primavera. 6. Think before you spread newer whole grain breads are tasty without the added fat and calories of butter or margarine; a tablespoon of butter or margarine adds 90 calories. 7. Give your flour more power substitute whole wheat or oat flour for up to half of the flour in pancake, waffle, muffin or other flour based recipes; with a bit more leavening. 8. Brew your own cold beverages keep home brewed iced tea in the fridge and serve with lemon; tea has no calories or artificial ingredients and provides beneficial phytochemicals. 9. Sip your minerals keep mineral water on hand and serve with lemon or lime in lieu of caloric sodas; mineral water contains small amounts of calcium and magnesium that add up with regular use. 10. Switch from whole milk to low fat or skim whole milk contains saturated fat and excess calories; increased intake of low fat dairy products may reduce the risk of developing high blood pressure. 11. Take your coffee black or if you’re a tea drinker skip the cream and sugar; shift to 2% and then skim milk instead of cream. 12. Don’t put a salt shaker on the table this will remove some of the temptation to increase your dietary sodium intake; too much sodium is associated with a risk of high blood pressure. 13. Drain and rinse canned beans another simple salt fighting strategy; this can reduce the sodium content 43% from what it says on the label; a whopping 77% of the sodium in the average American diet comes from processed foods. 14. Eat fish twice a week especially varieties like salmon; fish sticks don’t count; keep it broiled, grilled, baked, poached or sautéed with only a little oil or non stick cooking spray. 15. Cook in vegetable oil instead of butter this can slash your intake of saturated fat, which contributes to unhealthy cholesterol levels and heart disease. 16. Opt for nonstick pans if you don’t need to coat the pan with oil to keep food from sticking, you can use much less or none at all; good old cast iron pans are virtually “nonstick” if properly seasoned. 17. Put your meat on a diet buying leaner cuts along with trimming visible fat avoids calories as well as saturated fat; the leanest beef cuts include round stakes and roasts, top loin, top sirloin, chuck shoulder and arm roasts; the leanest pork choices include pork loin, tenderloin and center loin; chicken breast meat is lower in calories and saturated fat than thigh meat and removing the skin cuts 14% of the calories and half the saturated fat. 18. Make your rice brown brown rice now qualifies as a whole grain that combats heart disease and some cancer. 19. Dress your salads lightly go light and rely on more flavorful vinegars; toss the greens with the dressing in the salad bowl, rather than pouring dressing on top of greens on a plate; avoid tossing cheese, dried fruits and nuts, instead try dried cranberries, chopped sun-dried tomatoes and sunflower seeds in moderation. 20. Green up your lettuce red leaf lettuce has almost 6 times the vitamin A and more than twice the vitamin K as iceberg lettuce; sneak in leafy greens such as spinach and kale. 21. Sneak veggies into other dishes finely chopped extra vegetables can barely be noticed in soups, stews, casseroles and pasta dishes; you can use pureed, cooked vegetables to thicken sauces and stews; try shredding carrots or zucchini into meatloaf, quick breads and muffins. 22. Add onions and garlic these flavorful vegetables are linked to a reduction in eight different cancers and onions are associated with lower blood pressure. 23. Avoid extras with canned fruits and vegetables look for “no salt added” labels on canned vegetables, and select fruit canned in 100% fruit juice or water rather than syrup. 24. Eat fruit instead of drinking juice a morning glass of fortified orange juice is OK, but don’t consume fruit juice drinks all day; whole or cut-up fruit provides dietary fiber benefits. 25. Top your cereal with berries packed with antioxidants, berries may boost heart health and protect against cognitive decline; adding berries to breakfast gets you one more serving of fruit. 26. Eat breakfast people who eat a healthy breakfast are less likely to gain weight; eating a whole- grain cereal breakfast may reduce your risk of heart failure. 27. Put away the TV trays studies associate higher levels of TV watching with greater risk of obesity; partly due to less physical activity and partly due to mindless eating and not really paying attention to the food and savoring it; eat only in your TV free kitchen and dining room. 28. Quit the clean plate club there is no need to eat everything you’re served, at home or in the restaurant. 29. Don’t expose yourself to excess avoid “all you can eat” buffets and other sumptuous spreads that encourage over-consumption of foods and beverages; just a bite of everything adds up. 30. Slow down it takes about 20 minutes for the food you eat to be digested enough for the glucose to enter the bloodstream and your body to start registering a sense of fullness; pause to really taste and savor your food and give your body time to give the stop signal.