Want to boost your diet for the better in less than a month? Add one of these habits each week.
Pick up the Produce
Nearly 70 percent of U.S. adults don’t eat vegetables at least twice a day, according to the Academy of Nutrition and Dietetics.
“Each time you go to the grocery store, pick up a new fruit or vegetable to try,” says Shawna Durbin, a registered dietitian at Bingham Memorial Hospital. “You’re bound to find something you like.”
Make Half Whole
Whole grains haven’t had their hulls or bran milled away, which means they retain their nutritional benefits.
Look for “whole grain” on labels. Phrases like “100 percent wheat” and “multigrain” don’t guarantee that whole grains have been used. When cooking, substitute up to half of the white flour needed with millet, oat or 100 percent wheat flour.
Watch What You Drink
Americans consume about 400 calories a day from beverages, so it’s important to keep an eye on your intake. Sodas and sports drinks can be calorie bombs. For example, a 20-oz soda has 250 to 275 calories.
Low-fat and nonfat milk have calcium, potassium and vitamin D, just like regular milk, without the extra calories and fat.
“Be healthy and drink water, which helps to maintain a healthy body weight, increase energy levels, prevent and alleviate headaches and aid in the digestion process,” says Shawna.