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Eat more of this, less of that

Understanding nutrition can be hard. Creating healthy habits and sticking to them means you can save yourself a lot of stress—and get healthier in the process. When trying to adopt a healthier diet plan, starting off with a few guidelines can help you improve your eating habits long-term. Follow these simple “eat more of this, less of that” tips to start making healthier choices.

Carbs

Starchy vegetables are carbohydrates. They raise your blood sugar. Try eating non-starchy vegetables instead:

Eat MORE non-starchy carbs:

  • Artichoke hearts
  • Asparagus
  • Beans
  • Beets
  • Brussel sprouts
  • Broccoli
  • Cabbage
  • Cauliflower
  • Celery
  • Cucumber
  • Greens (collard, kale, mustard, turnip)
  • Jicama
  • Mushrooms
  • Okra
  • Onions
  • Peppers
  • Radishes
  • Salad greens (lettuce, romaine, spinach, arugula)
  • Tomato
  • Turnips

Eat LESS starchy carbs:

  • Peas
  • Corn
  • Potatoes
  • Butternut squash
  • Beans and lentils
  • Plantain
  • Yucca
  • Pumpkin

Meats

Meat can be a great source of protein, but try to avoid over processed or greasy meat dishes.

Eat MORE lean meats:

  • Fish
  • Chicken
  • Turkey
  • Pork tenderloin
  • Roast beef
  • Meat substitutes like tofu

Eat LESS processed meats:

  • Sausage
  • Bacon
  • Salami
  • Corned beef
  • Prosciutto
  • Ham
  • Bologna

Fats

Fats and oils can be healthy in small portions. Avoid saturated fats and trans fat for a healthy heart.

Eat MORE (mono and polyunsaturated) fats:

  • Canola oil
  • Olive oil
  • Peanut oil
  • Peanut butter
  • Salad dressing made with olive oil
  • Avocado
  • Unsalted nuts

Eat LESS saturated and trans fats:

  • Butter
  • Margarine
  • Lard
  • Shortening
  • Animal fats
  • Fried foods (donuts, deep-fried foods like french fries)

Sweets

Sometimes we all need a little dessert, but there are healthier ways to satisfy your sweet tooth.

Eat MORE naturally sweetened desserts:

  • Strawberries and dark chocolate
  • Yogurt parfait
  • Fresh fruit smoothie
  • Chocolate milk
  • Peanut butter and jelly
  • Sorbet
  • Baked apple
  • Frozen grapes
  • Cinnamon toast

Eat LESS high-sugar sweets:

  • Ice cream
  • Cupcake, muffin
  • Cookies
  • Pan Dulce
  • Cake
  • Brownies

Snacks

Next time you get hungry between meals, try reaching for a healthier snack option.

Eat MORE nutritious snacks:

  • One whole wheat bread slice with peanut butter
  • One light yogurt
  • One small apple sliced with peanut butter
  • One cup of baby carrots
  • One string cheese and four whole wheat crackers
  • One small handful of nuts
  • Three cups of popcorn
  • Veggies and dip
  • Kale chips

Eat LESS junk food:

  • Pork rinds
  • Donuts
  • Pizza
  • Chips
  • Candy
  • Cheese spray
  • Twinkies
  • Pizza pockets
  • Toaster pastries
  • Chicken nuggets
  • Cheese crackers

Beverages

Next time you want to quench your thirst, consider sipping on something a little healthier.

Drink MORE natural drinks:

  • Water with lemon
  • Natural tea sweetened with stevia
  • Green tea or herbal teas
  • 1% reduced fat milk
  • Soy milk
  • Fat free hot chocolate

Drink LESS sugary drinks:

  • Soda
  • Diet soda
  • Wine coolers
  • Beer
  • Alcohol
  • Fruit juices
  • Sweetened teas
  • Energy drinks
  • Sports drinks
  • Sugary coffee shop drinks