40+ Healthy Eating Tips

40+ Healthy Eating Tips

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If you're trying to make healthy choices, improve your lifestyle, or you're just starting out on a weight loss journey, we've got 40+ healthy hacks that are sure to prevent you from falling off the wagon.

From simple food swaps and substitutes, to easy and achievable ways you can cut calories in every meal, you'll benefit from having these tips in your healthy living artillery.

Swap Frying for Baking or Grilling

Instead of automatically frying your dinner, try baking in foil, or grilling your fish instead.

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Prep Produce in Advance

If the one thing holding you back from pulling together healthy meals is the prep time try putting some time aside in advance to prepare your produce, so you have everything ready to go during the week.

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Pair Two Grains Together

If you struggle to eat certain grains because of the texture (for example porridge), try mixing with another grain that shares a similar cooking time to see if you can make things more palatable and increase your fibre intake.

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Measure With Care

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Instead of just eyeballing portion sizes and quantities, follow the measurements listed in recipes carefully to ensure you're not unnecessarily consuming excess oil, sugar and salt.

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Swap Spaghetti For Shredded Zucchini

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If you're trying to cut down on carbs, swap out noodles and spaghetti for zucchini spirals.

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Go En Papillote

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A simple but healthy cooking technique, steaming fish or chicken en papillote, it's the perfect way to avoid cooking with oil, or butter if you're looking to reduce calories, but still want your dinner to taste delicious.

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Crush Your Garlic

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To get the most out of your garlic, make sure you are crushing it. Studies have shown that crushing your garlic triggers a reaction that boost the healthy compounds, even after it's cooked.

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Keep It Quick

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If you're short on time, try cooking bulk batches of grains or proteins up in advance, and storing them in the fridge so you have an easy base for dinner or lunch you can throw together in minutes.

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Sneak in Veggies

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Veggies might be the last thing on your mind at lunch time, but it's the easiest way to up your veggie intake. Add extra veg into your favourite sauce recipes, bulk up a salad, or add them to sandwich for an easy and healthy addition.

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Cook One Serving

If you've already made healthy changes, but are struggling to see results, try reducing your portion sizes by only cooking one portion so you can't be tempted to go back for seconds!

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Make a Move

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Make getting up from your desk everyday and moving a priority. Whether you need to set a calendar reminder or phone alarm, make sure you give yourself time everyday to get some fresh air and move your body, even if it's just for 15 minutes.

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Tuna or Salmon

Canned tuna or salmon is one of the most versatile and easiest snacks you can eat. Paired with crackers, or added to salad this healthy protein snack will keep you going throughout the day.

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Make Everything a Salad

If it doubt, always make everything into a salad. You'll be surprised by how healthy and delicious the addition of leafy greens can be to any meal.

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Swap Fatty Cuts of Meat for Lean Meat

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Instead of streaky bacon, try back bacon instead or swap your regular steak for a lean cut.

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Sub in Citrus

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Instead of creamy dressing or sauces, try using fresh citrus juice to lift salads and add flavour to meat and fish dishes.

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Bring on Broth

A simple way to cut calories when cooking vegetables it to use a vegetable broth instead of oil when cooking.

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Don't Be Afraid of (All) High-Calorie Foods

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Although they may be high in calories, foods like avocados, nuts and olive oil are essential to a healthy diet. Just ensure you don't go overboard by being mindful of portion sizes.

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Love Your Leftovers

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If you're trying to eat healthy on a budget, try cooking double portions at dinner time, so you'll have enough left over to enjoy for lunch the next day. It will save you money, time and your waist line!

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Cut Out Calories

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If a sandwich is your go to lunch, swap out thick-cut bread for a healthy wrap is the easiest way to help cut calories and lighten things up.

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Double the Veg

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If in doubt, double the veg serving when cooking your favourite recipes to increase your fibre intake and keep yourself full without having to worry about excess calories.

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Swap Creamy Sauce For Red Sauce

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If you can't give up your favourite pasta, just swap out your creamy white sauce for a homemade tomato alternative. All you need is tinned tomatoes, tomato paste and some vegetables to make a delicious sauce from scratch.

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Reduce the Butter and Oil

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As tempting as it can be to go overboard with fat, sugar and salt to make your meals take delicious, try reducing your intake by using a light coating of non-stick spray.

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Use Your Blender

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If there is one appliance you should invest in on your weight loss journey, it's got to be a blender. Perfect for creating so many healthy recipes and smoothies you can enjoy without compromising on your weight loss goals.

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Always Rinse Canned Goods

Always rinse canned beans and veggies to ensure you're washing off the extra sodium they are stored in.

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Protein Shake

A protein shake is an easy and fast way to make sure you're hitting your daily protein needs. Up the healthy-factor by choosing a dairy and gluten-free formula that contains no additives or sugars.

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Bake Up Favourites

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Baking may take longer than quickly frying up fish or chicken, but the calories and fat you'll save is worth the extra cooking time.

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Maximise Produce Nutrients

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Take the time to think about the best way to cook and prepare your fresh produce so that you maximise their nutritional value.

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Love Lean Cuts

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Instead of just sticking to chicken and turkey, try experimenting with other lean meats such as veal and pork.

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Swap in Produce For Carbs

There are so many ways to cut down on carbs. For an easy swap try lettuce instead of tacos, carrots instead of crackers and sweet potato slices instead of your usual toast.

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Add on Herbs

Instead of going to town with added salt and sugar for flavour, try using fresh herbs to elevate your dishes.

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Bake With Applesauce

Instead of eggs and butter, try subbing in applesauce next time you are cooking. As a guide, the ratio of applesauce to butter is one-to-one.

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Rethink Your Favourites

Look at your old favourites with a new (healthy) eye and consider how you can still enjoy your favourite dishes, by making a few healthy substitutions.

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Choose Smarter Dairy

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If dairy causes you problems, don't be afraid to experiment with dairy-free products. Whether it's coconut milk in your breakfast, almond milk in your smoothie, or dairy-free cheese on your pizza, there are endless options, so find what works for you.

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Mix in Tofu

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If you're making homemade burgers, try substituting half of your ground meat for crumbled tofu. It will not only taste delicious, but cut calories and saturated fat in half.

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Swap Rice For Quinoa

For a swap that is high in protein, fibre and amino acids, choose quinoa in place of rice to upgrade your dinner.

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Nutty Fruit Salad

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If you've craving something sweet and fresh, try topping a fruit salad with nuts and seeds for a crunchy addition.

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Bring Beans to Dessert

If you've got a sweat tooth, try experimenting with bean-heavy desserts to keep your sweet tooth and tummy happy.

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Add Whole Grains

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If you can, always choose to cook with whole grains, rather than their refined counterparts to maximise the health benefits of your grain heavy meals.

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Swap Salt for Herbs and Spices

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Excess salt can leave you feeling bloated and puffy, so reducing your salt intake can work wonders for weight loss. If you miss the added flavour, try subbing in herbs and spices in place of your usual salt shaking.

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Swap Butter on Mashed Potatoes For Almond Milk

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If you can't go with out using butter or margarine, try a mix of unsweetened almond milk and olive oil to create fluffy Mashed Potatoes.

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Go Greek

Pass on butter, oil and creams by using Greek yoghurt instead. You'll be able to sub in Greek yoghurt in most recipes that call for sour cream, mayonnaise or heavy milk.

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Same Ingredients, Different Dish

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If you're on a weight-loss journey, but your partner isn't, it can be hard to cook meals you'll both be happy with. If that's the case, try preparing meals that have similar ingredients, but can be altered slightly to keep you both satisfied.

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Stay Satisfied

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The moment you let yourself get hungry, is the moment you'll fall off the wagon and eat the first sugary office treat that comes into sight. Keep healthy snacks on hand, and make it easier for yourself to make the right choice.

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Pack It Safely

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There's no point going to the effort of packing a healthy lunch, if you're not going to store it in a healthy way. Choose BPA-free containers to keep any contaminants at bay, and steer clear of potential health risks.

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Make Your Own Spice Mixes

Making your own spices will not only save you money, but you'll be able to cut down on any extra additives like salt or sugar.

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Go Open-Faced

If you can't give up your favourite bread, try halving it instead by making open-faced sandwiches. You'll still get to enjoy everything you love, but you'll be cutting carbs and calories in half.

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Bring Veggies to Breakfast

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Breakfast is the perfect time to increase your vegetable intake. Instead of reaching for a bowl of cereal, try making a vegetable scramble, or a veggie packed smoothie to start your day in the best way possible.

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Make Over Your Fridge

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If your fridge isn't organised, you're hardly doing yourself any favours. Cleaning up your fridge, and moving healthy food front and centre (and keeping treats out of sight) will support you in making daily healthy choices.

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Consider the Smoke Point

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Before you get cooking, consider the smoke point of the oil you might be using. Cooking above this temperature will not only make food taste unpleasant, but also reduces any health benefits that oil has to offer.

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Raw, Unsalted Nuts and Seed Mixes

Raw, unsalted nuts and seeds are the perfect snack for keeping desk-side. Rich in vitamins and minerals, they will keep you feeling satisfied and give you the energy boost you need without unnecessary calories or sugar.

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Source : https://www.popsugar.com.au/fitness/40-Healthy-Eating-Tips-30207412

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