One-Week Healthy Diet Makeover

Stop procrastinating and start eating healthy. This week we’ve made it easy for you by breaking down a smart eating strategy into bite-sized pieces you can implement one day at a time. 

From: Looking After Your Body, Reader's Digest, Canada

Monday: Start the Week on a New Fruit (Or Vegetable)

Choose a fruit or vegetable that you don’t normally eat and try it this week. Pick something that’s in season, whether it’s squash (great in soups and an excellent source of beta-carotene) or an exotic fruit or veggie.

Tuesday: Swap a Coffee for a Tea

Do you drink coffee? If so, try substituting tea for one of your daily cups of coffee. Tea offers antioxidant benefits that coffee doesn’t and may even protect against heart disease and cancer. Green tea offers the most health benefits, but black tea is also healthy. Experiment with different varieties of tea, sold loose or in tea bags.

Wednesday: Fuel Up on Fibre

Have a fibre-rich, bean-based dinner tonight instead of meat. Go for grains, and try a fun, exotic dish like Quinoa with Chiles and Cilantro or open a cookbook for other great ideas. Rinse canned beans before using them—this will cut down on the gas factor and wash off some of the salt.

Thursday: Attack Your Snack Habit

Keep baby carrots in the fridge—a handful will meet your vitamin A needs for the day. Try low-fat vanilla or honey yogourt sprinkled with wheatgerm. Or enjoy toasted almonds. Place a handful of unsalted almonds on a sheet of baking paper and toast in a 180°C oven for 3–5 minutes. Remove and salt lightly (optional). For more smart snack ideas check out 100-Calorie Snacks.

Friday: Feast on Fish

Besides helping your heart, fish is a quick meal. Poached in a frying pan with a little wine or water, it’s ready in as little as 10 minutes. (Cook for about 8–10 minutes per 2.5 cm of thickness.) If your kids think they don’t like fish, change their minds with a tasty tuna casserole with pasta.

Saturday: Give Your Breakfast a Makeover

Opt for heart-healthy porridge or buy a new breakfast cereal. (Look for one that contains 3 g or more of fibre per serving and less than 3 g of fat.) Add fresh berries or sultanas for extra taste. Avoid toasted muesli unless you buy the low-fat variety. Or make your own: mix 2 cups rolled oats with 1 cup dried fruit and seeds and a little brown sugar. Toast for 35 minutes in a warm oven.

Sunday: Make a Super Supper

Make this Sunday dinner an excuse to gather with your family and friends. It doesn’t really matter what you serve (try a lasagna made with fresh, vegetables such as sweet potatoes). Just enjoy this time to relax and be together.

Published in : Food & Recipes » Healthy Food
Find more about: healthy eating | recipes | eat well | health
No votes yet

Stack Adapt

Recent Features

  • 4 Great Leafy Green Vegetable Recipes>>

    Low in calories and sodium and rich in vitamins and nutrients, leafy greens like kale, swiss chard and spinach are nutritional superstars. Here are four delicious recipes that give leafy green veggies a starring role.>>

  • 8 Groceries that are Worth Buying Organic>>

    Put these organic groceries at the top your shopping list—they're well worth the extra money.>>

  • 10 Simple Calorie-Cutting Food Swaps>>

    Losing a few pounds doesn't have to be a struggle. With these simple food swaps, you can enjoy the tasty goodness of your favourite treats with a significant reduction in calories!>>

  • 8 Salads That Make Quick (and Satisfying) Meals>>

    Quit thinking of salad as a side: These eight easy-to-make options are hearty—and healthy—enough to serve as meals by themselves.>>

  • 7 Foods You Should Never Buy Again>>

    How to steer your grocery cart clear of inferior fare.>>

  • 6 Healthy Thanksgiving Tips>>

    The holidays are the hardest time of year cooking and eating healthily. Luckily, a Thanksgiving turkey means you'll be eating lean white meat, which is a great start toward healthier eating. Find out what else you can do to enjoy your meal without increasing your cholesterol—or your waistline.>>

  • 6 Foods to Help Prevent Alzheimer's>>

    Alzheimer's disease often begins with what appears to be simple forgetfulness, but it wreaks much more havoc over time, destroying speech, comprehension, and coordination and causing restlessness and dramatic mood swings. One in three people over the age of 80 will be its victim, and most of us sit back and hope we won't be one of them. The right diet may delay the onset of the disease or lower your risk by as much as 40%. So, isn't a diet change worth it?>>

  • How to Eat Healthy at Every Age>>

    Your body isn’t the same as it was 10 years ago—and neither are your nutritional needs. Here’s how to eat for optimal health in your 30s, 40s, 50s and beyond.>>

  • Meatless March>>

    Hearty veggie dishes for the last weeks of winter.>>

  • 10 Tummy-Friendly Recipes>>

    Do you get an upset stomach after some meals? Here are 10 delicious dishes from known tummy-friendly recipes to keep you satisfied and stomach pain free.>>

  • What to Eat for a Happy Belly>>

    More than half of Canadians suffer from digestive disorders. Here’s what to indulge in and what to avoid.>>

  • 5 Foods to Fight off Colds>>

    When cold and flu season comes around, add some of these food fighters into your diet to help you ward off a nasty bug.>>

  • 5 Foods That Soothe Your Stomach>>

    We all get belly aches from time to time, but if your stomach is causing you real pain, the new 21-Day Tummy book could help you soothe (and shrink) your stomach. Here are five foods that soothe stomache aches and pains. >>

  • 9 Summer Foods That Are Healthier Than You Think>>

    The fact that these foods are healthy may not surprise you, but their health benefits might. Read on for extra reasons to consume these nourishing nibbles this summer.>>

  • 11 Dinner Recipes Under 300 Calories>>

    Looking for some low-calorie, tasty dinners? Here are 11 recipes, all under 300 calories, that you can make for dinner tonight.>>

Your Comments