Nutrition, Self Improvement

9 Ways To Make Your Diet Healthier

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July 28, 2020
Make Your Diet Healthier

Many people have stressed to me over the years that they want to be healthier but are not willing to give up all of the foods they love.  I understand this because living your best life includes seeing the world, trying new things and indulging in delicious foods. However, this can be done through moderation. If you are one of those people who would like to be healthier, but don't want to drastically change your lifestyle try these 9 ways to make your diet healthier.

9 Ways To Make Your Diet Healthier

1. Limit Your Condiments

Limiting the amount of condiments you eat will definitely make your meals healthier because many condiments are full of sugar, loads of salt, glucose and preservatives. And, honestly if you look at the ingredients sugar is usually the first one which means it contains more of this ingredient than anything else. You're coating your food with extra calories and lessoning the nutrition value.

If you pay attention to your meal habits you may automatically reach for condiments. This is just a habit and habits are meant to be broken. As a rule try to at least keep your veggies clean and if you have to, only add a small amount of condiment to your choice of protein or starch.

*FYI mustards tend to be free of sugars and added fats.

2. Add Green Vegetables To Every Meal

Add a green vegetable to every meal if possible. Greens such as broccoli, spinach, kale, swiss chard and lettuce pack a powerful punch as they are loaded with essential vitamins and minerals. I make it a habit to eat greens with both lunch and dinner. Especially, in the summer because gardens are full of fresh greens.

If you tend to binge, eating lots of greens will erase any guilt you may have and improve your diet! Also, if you are on the go and don't have time to include greens with every meal here is a green food supplement purchase here that comes in a tablet form that you can take daily.

3. Cook With More Fresh or Dried Herbs

Cook with more fresh or dried herbs to improve the taste and nutritional value of your meal. So often, we forget that herbs are not only beneficial for taste but offer nutritional benefit as well.

In fact, dried herbs contain higher antioxidant concentrations than many fresh herbs. However, some argue that fresh herbs have more intense flavour. My feeling is your still gaining nutrients and taste whether dried or fresh. So, start introducing more herbs into your meals and have some fun!

*FYI this does not include dried herbs that are mixed with salt, sugars or hydrogenated oils.


4. Eat More Vegetables

Half of your plate portion should be fruit and vegetables. So many of us have heard this ratio before but like to ignore it. Remember, veggies contain most of the vitamins and minerals required in a day as well as some protein.

Studies show that eating this way will have the most positive impact on your health long term which is why I eat a lot of stir fries and salads. It tastes so great mixing various veggies together and a salad you can add a delicious homemade salad dressing to mask the intense raw taste.  

5. Replace Meat With A Plant Based Protein A Few Times A Week

Choose a plant based protein instead of meat a few times a week. Studies show that vegetarians weigh less, have a lower risk of heart disease and diabetes and a reduced risk of diet related death.

We require protein in our diet, but we can benefit from getting protein from better sources than just meat. Don't hate me meat lovers!!! But, meat is high in fat, calories and most meat nowadays is injected with hormones and antibiotics which feeds pathogens in the body.

If you are trying to improve your health and cut back on costs, try switching out your meat a few times weekly with these 13 healthy plant based proteins.  



6. Use Sea Salt Instead of Table Salt

Use sea salt instead of table salt. Sea salt has less sodium with more taste and less processing. However, as you already know too much sodium can have the adverse effect on your health, so use it sparingly.

7. Bless Your Meal Before You Eat It To Enhance Digestion

Since I was a child during large family functions we said grace or gave thanks for the food we were about to eat. I thought it was habitual mainly due to our religion, so I mouthed the words without being consciously aware of what it actually meant. However, after a friend told me she blesses her food before every meal because she wants to enhance healthy digestion. I looked into to this theory further to see if it had any scientific proof to it and it does!

Science proves our thoughts and energy effect everything around us including our food which is why I now bless my food (to enhance healthy digestion & nutrient absorption) and give thanks to express my gratitude before every meal.

See the results of Dr. Masaru's theory below using water. Imagine what this could do to improve our happiness!  

8. Raw or Steamed Veggies Hold More Nutrients

It is better to steam your veggies or eat them raw in order to get the most nutrients. I had the habit of blanching my veggies thinking I was saving the nutrients because they were in the boiling water for only a moment. Thanks to a friend who pointed out that steaming was better for you. I did some reading and discovered that steaming your veggies does retain the most nutrients.

If you don't have a steamer I recommend this steamer insert. It can fit in various pot sizes and has an anti-hot handle!

Steamed Veggies are Healthier


9. Make Homemade Dressing

Make homemade dressing for your salad instead of buying it. This way you get to choose healthier ingredients, there are no preservatives and it's cheaper in the long run because most dressings includes an oil and vinegar base. Some people are afraid they won't taste as good, but there are many delicious, super easy recipes on Pinterest. Check them out here.

I want to share with you this yummy dressing that my brother Adam (chef) whipped up during a weekend visit.

Garlic Vinaigrette Dressing

1 Cup Olive Oil

1/3 Cup Apple Cider Vinegar (unpasteurized & unfiltered) Purchase here

1 Minced Whole Garlic Clove

1/2 TBSP Fresh Cracked Pepper

1/2 TBSP Course Sea Salt

1 1/2 TBSP Dijon Mustard

1 1/2 TBSP Raw Honey Purchase here

Shake well in covered jar or bottle. Taste, add more seasonings as desired. Eat and enjoy.  

Related Content:

13 Healthy Plant Based Proteins

10 Life Changing Benefits of Eating Liver Healthy

Benefits of The Healthiest Green Supplements

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