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

  • Meatless March>>

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

  • 7 Foods You Should Never Buy Again>>

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

  • 10 Easy Ways to Reduce Calories>>

    Losing a few pounds doesn't have to be a struggle. These simple swap-outs let you enjoy all the tasty goodness of your favourite treats but with a fraction of the calories!>>

  • 8 Salads to Make for a Quick Dinner>>

    It’s time to stop thinking of salad as a first course or a side dish to the main meal. These 8 salads are delicious, healthy, and hearty enough to be a meal by themselves. The bonus: They’ll be on the table in no time.>>

  • 10 Belly-Friendly One Dish Meals>>

    Do you get an upset stomach after some meals? Here are 10 delicious dishes with known belly-friendly ingredients 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 Recipes To 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 recipes to get you started.>>

  • 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.>>

  • 8 Ways to Escape the Trans Fat Trap>>

    Reducing your dietary intake of trans fat is essential for improving your health. Keep your heart happy and healthy by substituting these healthier choices next time you're out shopping for food.>>

  • 10 Worst Foods for Aging>>

    In his book, The Antioxidant Prescription, Dr. Bryce Wylde addresses what science has discovered to be the true underlying cause of disease: free radicals. Avoid the damage by keeping these 10 foods and ingredients out of your diet.>>

  • 5 Winter Superfoods That Keep You Healthy>>

    Keep yourself fit and healthy during the cold winter months by adding these delicious superfoods to your diet.>>

  • 4 Healthy Foods to Boost Your Brainpower>>

    Does your mind feel foggy? Are you having trouble staying focused? Don't worry, the physicians of the hit TV show The Doctors are here to reveal the best brain foods.>>

  • 8 Ways to Control Your Hunger>>

    The sight of food can make your mouth water even if you’re already full, but eating too much is unhealthy and bad for your figure. Stop succumbing to temptation with these simple tips and a little willpower.>>

Your Comments