Conventional wisdom says that in order to eat healthier or to lose weight, one must remove particular foods from their diet or simply eat less. While this may work for some, it is far easier to add to your diet than to subtract. While adding may involve some planning or a deviation from your typical priorities, it outweighs the emptiness that results from removing your favorite foods. The more you fuel up with nutrient-dense food, the less room (and the fewer cravings) you’ll have for the unhealthy things. Changing your food intake pattern and breaking bad habits isn’t something that will happen overnight, but it won’t be overly burdensome either. Although the change will be gradual, the benefits from the extra vitamins and minerals will give your body an immediate boost.
To shift your priorities, focus on creating one small change at a time. Food groups can be a great outline for moving through these changes at your own pace. You can break foods down by type, color or size or implement changes to one specific meal. Below are a multitude of ways to sneak fruits and vegetables into your diet. This list is not exclusive, but rather should serve as a reference point from which you can add your own personal touch.
Spice up your morning. Add a sliced banana or a handful of berries to your breakfast cereal.
Make a vegetable omelet. Try adding spinach, tomatoes, peppers and even broccoli to your traditional egg dish.
Add a salad. Get your greens in along with the burger you order at the local pub, the pizza you have for dinner or any meal of your choosing.
Double the veggies. Take your favorite recipes and double the amount of vegetables called for or simply double the amount on your plate.
Bottom Line: When we focus on the foods we can’t have, it leaves us craving them. So instead of subtracting these foods, add in foods that will make your overall diet healthier.
Written by: Danielle Laurin, Wellness Workdays Dietetic Intern. Learn more about Wellness Workdays and our wellness program offerings by downloading our brochure.
Sources: Nature The European Journal of Obesity