Think you eat well? The truth is, most of us could do a lot better. But you don’t need radical meal makeovers to improve your diet—just some subtle, strategic ingredient switcheroos at every meal. Try these easy, delicious ideas for breakfast, lunch, dinner, and snacks, plus our favorite carb-smart sides, chain restaurant swaps, and salad bar swaps. You’ll pack in more nutrition—and you just might shrink a few sizes, too. Low-fat or nonfat Greek yogurt topped with fresh berries and unsalted nuts Benefits: Greek yogurt has nearly double the protein of regular yogurt 9 grams vs. Plus you’ll drop nearly 12 grams of added sugar—and all for the about the same number of calories. Hard-boiled egg and avocado on a sprouted whole-grain English muffin Benefits: Sprouted grains have more protein, fiber, and micronutrients such as folate, vitamin C, and essential fatty acids, and fewer carbs than plain English muffins. Can’t find sprouted? Go for whole grain just make sure whole wheat or another whole grain is the first ingredient. Adding a quarter of an avocado provides healthy fats so you’ll feel more satisfied.
Karen is a speaker, writer and consultant who specializes in helping people make sense of nutrition news. Skip slide summaries Everything in This Slideshow. Sugar digests almost instantly and goes directly into your bloodstream. Try: Veggie pizza on cauliflower crust Benefits: A cauliflower crust replaces white processed carbs with veggies, upping fiber and other nutrients. Try: Chicken dredged in almond or chickpea flour and baked Benefits: You’ll save mega calories and carbs and get some added nutrients and fiber. Mangos are another one of my favorties. The American Institute for Cancer Research helps the public understand the relationship between lifestyle, nutrition and cancer risk. With salsa over sour cream, you get extra nutrients for fewer calories and less fat. I could not get a six pack until I cut these five foods out of my diet.
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Corn tortillas are naturally gluten-free, but because of the processing from the corn to the masa harina, some of the nutrients can be lost. Your fiber will get a bump up from 15 grams to 21 grams, so even though you’re ditching the meat, you’ll still feel satisfied. Go for whole grain just make sure whole wheat or another whole grain is the first ingredient. Bridal trousseau tips to take from Kajal Aggarwal. You must use masa harina; cornmeal won’t work. Comments 0. Pick beans and veggies instead of beef to lose the heart-clogging saturated fat in red meat and score a major boost in both filling fiber and vitamins beans are one of the highest-fiber foods you can eat.