Improving Your Health: 12 Simple Dietary Changes to Make That You Won’t Notice

Close up portrait of happy cute beautiful young woman while she try tasty vegan salad in the kitchen at home.

Sharing is caring!

Improving your health doesn’t mean you have to give up all the foods you love or workout every day of the week. You can make big improvements to your health over time by making simple changes. Here are 12 simple dietary changes you can make that you won’t notice, but your body will! 

Eat From Smaller Plates

woman eating healthy meal from small plate.
Image Credit: G-stockstudio and iStock

Changing the size of your plates can help you to reduce your portion sizes. Large plates make small portions look even smaller, while small plates can make your portion sizes look larger. When you eat from a smaller plate your brain thinks that you are eating more than you are making you less likely to overeat. 

Eat More Vegetables

man grocery shopping with basket.
Image Credit: Ridofranz and iStock

Changing your diet for the better isn’t just about what you cut back on or cut out, you also need to add in healthier foods. Vegetables are full of fiber, vitamins, and nutrients that your body needs, and they are low in calories. Including more vegetables in your recipes and on your plate is a small change that can have a big impact. 

Include Protein in Every Meal

woman cutting meat with knife.
Image Credit: A-wrangler and iStock

Protein helps you to retain muscle mass and burn calories. It also gives you energy, helps to keep you feeling full for longer, and reduces cravings. Include a source of protein in all of your meals and snacks. 

Ditch the Extra Sugar

Happy Woman with mobile and coffee
Image Credit: Shutterstock.

Sodas and candy are loaded with sugar and empty calories that can really add up over time. If you are craving the carbonation from your favorite sodas, try sparkling water as a replacement. You will still get the great taste and bubbly sensation without the excess calories. Fruit makes a great substitute for those with a sweet tooth.

Replace Refined Grains With Whole Grains

woman eating sandwich on whole wheat bread.
Image Credit: Shironosov and iStock

You don’t need to cut out the carbohydrates completely, but you should replace refined grains like white bread and regular pasta with their whole-grain counterparts. Whole grains have been linked to a reduced risk of type 2 diabetes and heart disease and are full of fiber, vitamins, and minerals. 

Put Your Condiments on the Side

salad with dressing on the side.
Image Credit: DronG and iStock

That healthy salad you ordered may not be so healthy if it’s smothered with a high-fat, high-calorie dressing. If you keep your dressing on the side, you can control how much you use and may even use much less than you would otherwise.

Drink More Water

Woman drinking water in kitchen.
Image Credit: Kiwis and iStock

Drinking plenty of water ensures that you stay well hydrated, which will improve your overall health. It can also increase weight loss and promote weight maintenance. Additionally, having a glass of water before eating a meal can prevent overeating. 

Move to Heart Healthy Oils

close up oil and nuts.
Image Credit: Veni vidi…shoot and iStock

Processed oils like sunflower, canola, vegetable, and soybean oils are a staple in many kitchens, but they are high in omega-6 fatty acids and low in healthier omega-3 fatty acids. Swap these oils for healthier alternatives like avocado, coconut, or extra virgin olive oil. These oils contain a higher concentration of omega-3s which are better for your heart health

Drink Your Coffee Black

woman holding cup of coffee
Image Credit: Farknot_Architect and iStock

Coffee has many health benefits, like lowering your risk of type 2 diabetes and liver disease, but these benefits are lessened with the addition of creamers and sweeteners. If you normally drink your coffee with cream and sugar, try slowly reducing the amount until you can drink it black. This is a simple way to cut some empty calories from your diet.

Eat Your Greens First

man laughing eating salad with wife girlfriend.
Image Credit: Goran13 and iStock

Eat your greens when you first start your meal. This way, you won’t get full before you finish them, and you may eat a smaller portion of less healthy foods on your plate. Eating greens and vegetables before a carb-rich food can help keep blood sugar levels steady. 

Choose Leaner Meats

Healthy plate of grilled lean meats and vegetables.
Image Credit:Roxiller andi Stock

Meat is an excellent source of protein, but some types and cuts of meat are better for you than others. Lean meats are not high in fat and still have plenty of protein and flavor. Examples include chicken, turkey, bison, and fish. 

Snack Smartly

woman eating healthy fruit salad snack.
Image Credit: Caterina Robustelli and iStock

There’s nothing wrong with a snack. Just be smart about it. Swap out chips or sweets for healthier alternatives like nuts, seeds, or fruit. These provide essential nutrients and satisfy hunger without the empty calories.

13 Quiet Behaviors That Speak Volumes About Someone’s True Character

​​Portrait of creative trendy male laughing.
Image Credit: Jonathan Erasmus and iStock

In the intricate tapestry of human interaction, behaviors weave the most telling threads, revealing the true fabric of our character. Far beyond the masks of curated personas and rehearsed responses lies the raw truth of who people are.

It’s not in the grand gestures or the spotlighted moments that one’s authentic self shines through, but rather in the everyday actions, the small decisions, and the way they navigate the quiet crossroads of their lives. Here are 13 quiet behaviors that expose the genuine essence of someone’s character.

Beating the Burnout Blues: 25 Smart Ways to Stay Energized at Work

Business woman feels stressed and burned out working.
Image Credit: Jirapong Manustrong and iStock

In a world where the hustle never takes a coffee break, burnout has become the party crasher of our professional lives. According to a Work and Well-being Survey conducted by the American Psychological Association, 60% of workers reported suffering from adverse mental and physical effects stemming from work-related stress.

By embracing a holistic approach that interweaves physical self-care, mental resilience, and emotional intelligence, we can empower ourselves to navigate the relentless demands of our professional and personal lives with renewed vigor and a balanced perspective.

+ posts

Sharing is caring!

Similar Posts