5 Tips for a Better Diet

A few small changes over the course of the day really can make a huge difference in the overall quality of your diet. Think about your typical diet, the foods you eat day in and day out, and target just one change. Just ditching soft drink in favour of water at one meal, for example, can cut at least 150 calories and about 10 teaspoons of sugar out of your day.

Change is hard. It’s been estimated that it takes at least six weeks or so for new habits to start to replace the old ones. If your diet is filled with fast food, devoid of fruits and veggies, or is a patchwork of unplanned quick meals or snacks, it can be overwhelming to make all the changes you know you should - especially all at once.

So, here are five simple things you can do today to vastly improve your diet.

Have a piece of fruit for dessert.
Lose the cakes and cookies at the end of a meal and reach for a piece of fresh fruit instead. Nutrition Boost: Vitamins and minerals, like potassium and vitamin C, along with fibre and antioxidants, and you could save hundreds of calories.

Switch to 100% whole grain bread.
Swap in whole grain bread instead of the usual white bread for sandwiches or toast. It’s easy to do at home, and many restaurants now offer whole grain bread as an option. Nutrition Boost: An extra dose of much needed fibre.

Double-up your veggies at dinner.
Fill at least half your plate with veggies and salads. When you’re out, skip the starch and double up on the veggies or have extras added to a sandwich. Nutrition Boost: Nutrient density - you’ll be getting plenty of vitamins, minerals and antioxidants in exchange for a low-calorie cost.

Have one calcium-rich food.
Add a glass of low fat milk, a scoop of cottage cheese, a carton of yogurt or a stick of string cheese to your day. If you can’t tolerate dairy products, many soy milks, cheeses and yogurts are calcium-fortified. Nutrition Boost: A good dose of bone-building calcium.

Try some seafood.
Canned tuna can be mixed with mashed avocado for a healthy sandwich spread, or tossed over some pre-washed salad greens for a quick meal. If you lean towards red meat or chicken at meals, try a serving of grilled fish or shellfish instead. Nutrition Boost: Fish contains heart-healthy omega-3 fats, yet it’s low in calories and high in protein.