1 Replace refined sugar with fresh fruit once a week. Try to cut out cake,candy and sweets that contain refined sugar and substitute them for fresh pears, peace and mangoes at least once a week. Slice the fruit for an easy snack or make a fresh fruit salad with just fruit and no added sugar.
- Start by replacing sugary treats with fresh fruit once a week and then amp it up to twice or three times a week. Over time, you should try to replace almost all sugary treats in your diet for fresh fruit, for many days in a row as you can manage.
2 Have whole-wheat grains instead of refined grains in at least 1-2 of your meals.
Buy foods made with whole-wheat, such as whole-wheat pasta, bread, and crackers when you go grocery shopping. Start by replacing white bread, pasta, and rice in 1-2 of your meals with whole-wheat wraps, quinoa, and brown rice.
3 Cut down on packaged food and junk food to 1-2 times a week.
Packaged foods like microwave dinners, pre-made sandwiches, and prepared soups are all high in sodium, fat, and unhealthy ingredients. Fast food is also high in fat and low in nutrients. Aim to reduce your consumption of these foods to only a couple of times a week. Over time, try to limit yourself to having fast food 1-2 times a month.
- Try to have packaged or junk food only as an occasional treat!
4 Have food with less sodium and saturated fat.
Opt for low-sodium soy sauce and other prepared sauces. Soak dry beans overnight or in a slow cooker, as canned beans have a high sodium content. Have fresh fruits and vegetables in your meals, as they have less sodium and fat.
5 Try replacing sugary drinks with water.
Rather than reach for a soda, a packaged juice, or another cup of coffee, sip water instead. Carry a water bottle with you so you always have water on hand. Try to have more water throughout the day and limit or cut out any other drinks.
- Add fresh sliced lemon or cucumber to your water to make it more flavorful.
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