Changing routines: foods and habits to quit for health

Deciding to eat healthy doesn’t mean re-making your entire diet. There are a handful of changes you can make right now to get yourself on track, and fortunately, they are inexpensive, quick and relatively easy.

Even busy students can make these changes without a major effort.

Incorporate whole grains into your diet.

Whole grains give your body nutrients and lots of energy. So every time you shop for bread, tortillas, crackers or pasta at the grocery store, pick whole wheat or varieties that contain other whole grains like cornmeal or oatmeal. Order sandwiches out with whole grains, too.

Eliminate soda.

Soda is full of empty calories and tons of sugar. Instead, switch to sparkling water and add a splash of juice or even concentrated syrup made by boiling down your favorite juice. Cranberry, pomegranate and orange juice all make great mixers with sparkling water, especially with a squeeze of lime or lemon.

Switch from butter or margarine to olive oil.

If you’re a fat freak, switch to something that will add flavor to your bread or veggies without adding unhealthy saturated fats. Costco sells big plastic bottles of high-quality extra-virgin olive oil at very affordable prices. Try brushing olive oil on your next grilled cheese sandwich, and you won’t be able to go back.

Eat breakfast.

It’s a common healthy-eating hint, but one that is very vital. Don’t skip your first meal, and make sure it contains whole grains to get you to lunch without the munchies creeping in.

Have healthy snacks ready.

Snacks don’t have to be unhealthy, even though you might want to lean in that direction. Keep your fridge or backpack stocked with snacks like nuts, dried fruit or granola bars. These will give you the energy boost you need, when you need it. It’s easier to make a good choice when you’ve planned ahead.

Drink plenty of water.

Another important tip. Water keeps your body hydrated and healthy, and can keep a snack attack at bay.

Don’t overcook your vegetables.

Soft, mushy vegetables are missing many of their valuable vitamins and minerals, so give them a plunge in boiling water only until their color brightens. Also with overcooking, the flavor can change for the worse.

Eat with the seasons.

Choosing vegetables and fruits that are in season will give you a better chance at food that actually tastes good, and hasn’t traveled far to get to your table. Fresh food is naturally better for you, and the better it tastes, the more you’ll want to eat. Naturally.

Evaluate your bad habits, and plan to derail them.

Figure out what patterns of poor eating plague you, and set yourself up to tackle them. If you’re a late-night snacker, make sure you have food around that is okay to munch on, even late at night.

If you want to lose weight, consider going vegetarian.

Veggies are low in fat and contain vitamins and minerals your body craves. If you crave things like burgers and bacon, make it a weekend-only treat and fill up on the veggies during the week. You’ll get to your target weight faster.