1. Add more vegetables to your meals. You can do this by making a big salad to have with your meals, adding roasted or sautéed vegetables as a side dish, or sneaking them into soups, stews, and sauces.
2. Eat more fruit. Fresh, frozen, or dried fruit can all be enjoyed as a snack or added to meals and desserts for extra flavor and nutrition.
3. Choose whole grains over refined grains. Whole grains like quinoa, brown rice, and whole wheat bread are higher in fiber, vitamins, and minerals than their refined counterparts.
4. Incorporate healthy fats into your diet. Good sources of healthy fats include olive oil, avocados, nuts, and seeds.
5. Include protein-rich foods at every meal. Lean protein sources such as chicken, turkey, fish, beans, and tofu can help keep you feeling full and satisfied.
6. Drink plenty of water. Staying hydrated is important for overall health and can help fill you up, preventing overeating.
7. Use herbs and spices to add flavor to your meals. Not only do herbs and spices add flavor without adding calories, but many of them also have additional health benefits.
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