TT #20 ~ 13 Tips for eating Healthier

Photobucket is holding all my photos I stored with them from 2007-2015 hostage. They have blacked out all those photos on my blog posts. OH BOTHER! I’m slowly cleaning up my posts.

These tips are from one of my new favorite sites SparkPeople.

1. Use mustard instead of mayo on your sandwiches. You’ll get lots of flavor with much fewer calories and fat.

2. Select whole wheat bread over white bread. Be sure to read the label to ensure you’re getting whole grains, not just colored white bread.

3. Eat the white meat of turkey or chicken, which is lower in fat than dark meat, red meat and pork. Animal fat is the number one dietary source of unhealthy saturated fat.

4. Start using lean ground beef, pork tenderloin or fish instead of high-fat cuts of meat.

5. Change your cooking methods. Bake, grill or broil your meals instead of frying. Use non-stick sprays—or better yet, non-stick pans—instead of oil.

6. Drink more water. Slowly reduce the amount of soda you drink and replace it with herbal tea or water. Aim for eight cups of pure water each day.

7. Don’t drink your calories. Eat a whole orange instead of drinking a glass of juice, for example. Real food is usually more filling and more nutritious than juices, fruit drinks, and other high-calorie beverages.

8. Serve sauces and dressings on the side. Dip your fork into the sauce, then dip your fork into the food. You’ll still have the flavor but with fewer calories.

9. Gradually switch to skim milk. Milk commonly comes in four varieties: whole (4% fat), 2%, 1% and skim (0% fat). Gradually wean yourself from the higher-fat varieties to the lower fat milk every two weeks. For example: continue drinking your normal 2% milk for two weeks, then move to 1% for two weeks, and then your palate will be ready for the consistency of skim milk.

10. Switch from full-fat cheeses to reduced-fat or fat-free cheeses the same way you would with milk (see tip above).

11. Order vegetables on the side instead of fries. Flavor them with lemon juice or herbs instead of butter.

12. Snack on fruit and nuts instead of sugary treats. The fiber, protein and healthy fats in this combo will sustain you to your next meal and you won’t have the energy slump that comes after eating candy.

13. Reduce your portion size. Most people will eat whatever amount of food is in front of them, so start putting your meals on smaller plates. You will be just as satisfied because your mind “sees” that you’re eating a full plate of food.

For more inspiration on sensible eating check out the Brown Plate Special I’m a part of…

For more TT’s click here.

33 thoughts on “TT #20 ~ 13 Tips for eating Healthier

  1. I can easily go along with several of those. I don’t eat either mustard or mayo, so #1 is no problem. I switched to a whole grain brand of bread, only to find to my distress that they had added high fructose corn syrup to it. I have no idea why. That muck is in so many things

  2. Great tips! I do a lot of the things you mention, but I forgot that I like nuts!! They are so good for snacking. My favorite is the cashew. And I like sunflower seeds.

  3. I can’t promise anything. Fat is a bad thing and yet it is what gives everything such nice flavor. I have made a lot of changes but I won’t drink less than 2% milk. 1% or skim and I might as well add white out to water and just call it milk.

    Thanks for visiting my T13 #66 about song titles that are movie titles too.

  4. The most unfair part of all that is…I DO all those things, pretty much always have, but still struggle. So not fair! LOL! But I agree that they’re all great suggestions!

  5. The hardest for me to do on this list was switching out the fries for veggies, but now that I’ve gotten used to it, it’s no big deal.

    Besides, the more I do that, the less guilt I feel when I DO have the fries. 😉

    Happy Thursday!

  6. “Don’t drink your calories”

    Is one of my favorites. Getting out of that habit changed so much about my health and body.

    Thanks for sharing all these tips.

    ~X

  7. All excellent Ellen!!! I was told by a nutritionist to drink a bottle of water 30 minutes before a meal…you’re not as hungry. And within 3 weeks I lost 12 pounds. I continue to drink lots of water. And with the ‘eat’ instead of drink your calories, it tends to burn MORE calories as you chew so that is good. Now I disagree with the pork being good for you vs. the LEAN beef. Pork has twice as much cholesterol than beef. IF the beef consumed is lean.

    GREAT advice.

    Hope you can drop by and visit me today for my 13.

  8. This is a wonderful list, and I’m happy to reveal I’ve made most of these shifts in the past decade or so, although things like #1 I’ve done always. I did #9 pretty much the way you described, but find cheese is still my downfall … and so I don’t eat it often but when I do I eat the real thing.
    Hugs and blessings,

  9. I do love Spark People! And great suggestions.

    We actually just switched back to full fat milk after hearing that low fat milk is linked to prostate cancer. I’ve also heard that milk is a whole food – messing with one part of it, destroys the benefits of the rest. But who knows?

    Happy TT!

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