25 Ways to Eat Better in the New Year
- To help with portion control, use the smallest plate that will hold your food.
- At mealtime, serve from the stove instead of putting a serving bowl on the table.
- Make double vegetables and serve them first, to take the focus off meat.
- Switch to whole wheat pasta.
- Eat vegetarian one night a week.
- Cut back on butter or margarine — newer whole grain breads are tasty on their own.
- Try substituting whole wheat or oat flour for up to half the flour in pan-cakes, muffins or other baking.
- Switch from whole milk to low-fat or skim milk.
- Skip the cream and sugar in your coffee and tea.
- Don’t put a salt shaker on the table.
- Drain and rinse canned beans to get rid of up to 43 percent of the salt they contain.
- Eat fish twice a week — once a week is a good start.
- Cook with vegetable oil instead of butter.
- Use nonstick pans to cut down on fat in cooking.
- Buy leaner cuts of meat and remove the skin from poultry.
- Use brown rice instead of white.
- Dress salads lightly. When eating out, ask for dressing on the side so you can control how much you use.
- For more vitamins, choose darker-green lettuce rather than iceberg lettuce.
- Add extra vegetables to soups, stews, casseroles and pasta dishes.
- To cut back on salt and sugar, choose no-salt-added canned vegetables and fruits canned in 100 percent juice.
- Eat whole or cut up fruit instead of drinking juice.
- Add berries to your breakfast cereal.
- Eat breakfast every day.
- To cut down on “mindless eating,” don’t eat in front of the TV.
- Eat more slowly, to give your body a chance to feel “full.”
Reference: 30 Easy Ways to Eat Better Now. (2008, August). Special Supplement to Tufts University Health & Nutrition Letter, 26, 6.
Source: Debbie Clouthier, Extension Associate for Food Safety and Preservation, University of Kentucky, College of Agriculture.