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1

EAT MORE FRUITS AND VEGETABLES

Those who don’t eat enough fruits and vegetables often say it’s not because they don’t like them – it’s just that they don’t

always have them on hand, The easiest work-around here is to stock your freezer with packed fruits and vegetables – frozen

fruits and vegetables are as nutritious as fresh – and you don’t have to worry about spoilage. Then, it’s easy to add fruits to

your morning protein shake or your yogurt, or to add veggies to soups, omelettes, pasta dishes, and stir-fries. Keep a bowl

of fresh fruit on your kitchen counter, and already cut vegetables in the refrigerator –having them visible and ready-to-eat will

encourage you to eat more.

2

SWAP REFINED GRAINS FOR WHOLE GRAINS

This is probably one of the easiest ways to improve your diet. When you switch from refined grains (like white bread, white

rice, refined pasta, flour tortillas) to whole grains, you get a big boost in nutrition and fibre, too. You can find whole grain

counterparts for all your usual refined grains.

3

EAT HEALTHY FATS IN SMALL AMOUNTS

Fats – even the “good” ones – pack quite a few calories. That’s why you should focus on reducing your overall fat intake – by

steering clear of high fat snack foods, desserts and fried foods – and allowing yourself small amounts of healthy fats to supply

necessary fatty acids. Nuts, avocado, olive and canola oils are considered healthier than other fats, so try to find ways to

incorporate these foods into your diet.

4

DRINK MORE WATER AND TEA

Good nutrition and plenty of fluids go hand-in-hand. Water serves many functions in your body, such as the maintenance of

normal physical and cognitive functions and the maintenance of normal regulation of the body’s temperature. If you don’t drink

as much liquid as you should, try to foster the habit by keeping a water bottle nearby during the day. If you don’t care for plain

water, have tea instead, or make your own spa water by adding some fresh fruit or cucumber slices or herbs to flavour your

water.

5

EAT HEALTHIER SNACKS

Snacking is not a bad thing if you do it right. A well-chosen snack can help keep you from getting overly hungry between

meals (which can lead to overeating when you finally do sit down), and having a snack means an opportunity during the day to

sneak in some extra protein, vegetables, fruit or even some calcium-rich dairy. Ideally, you’ll want a combination of protein and

carbohydrate to get the most staying power from your snack. You can get really creative or you can rely on quick and easy

fresh fruit, raw vegetables with hummus, nuts, edamame beans, protein bars and cartons of yogurt.

TODAY 13