Making significant dietary changes to improve your health and/or manage your weight can be an overwhelming disaster. You do not need to make drastic changes to improve your health. There are subtle dietary modifications that are easier to maintain and that can have positive benefits on your health.
Incorporate More Dairy And Probiotics
Choose yogurts that have live and active cultures. This information is usually listed on the label. Fortunately, there are plenty of yogurts to choose from, which include dairy alternatives, such as ones made from soy. Ideally, you should make your own yogurt blends to help keep your sugar at a controllable level. Use a combination of plain, unsweetened yogurt, fruits of your choice, and a sugar alternative for a sweet breakfast, snack, or dessert.
One good option for a sweetener alternative is ones with added probiotics. These can give your yogurt an extra boost of healthy bacteria. Since you will be eating your yogurt chilled, you do not have to be concerned about killing the healthy bacteria through the heating process. In addition to the probiotic benefits of some dairy products, they are full of calcium and vitamin D, which are essential for maintaining bone health. If you are trying to lose weight, adding more calcium in your diet can help combat excess fat around your waistline.
Don't Obsess Over Fat
For many decades, fat has been considered the enemy when trying to live a healthy lifestyle. Unfortunately, not much has improved since fat has been restricted from our diets. Actually, our waist lines have expanded, and so has the rate of heart disease. With the reduction or elimination of fat in products came the increase in salt and sugar, which does not help. Not obsessing over dietary fat can actually have some benefits. Dietary fat is actually important in making you feel full, whereas sugars increase hunger. Try being less stringent about your fat intake—within reason—and being more stringent about simple sugars.
For example, if you are a coffee drinker and use skim milk in your coffee, consider what would happen if you swapped out the milk for a full-fat milk or half-and-half. Many people use milk or cream in their coffee to offset some of the bitterness that can occur with hot brewed coffee and to give their coffee a richer, creamier feel. If you use products with more fat, you will need to use less overall to reach a similar texture.
To help offset some of the calories from full-fat dairy products, swap all or some of your usual sugar with a sugar substitute. Creamers are also a popular option for coffee because they come in many flavors. It is best to use a sugar-free syrup or other flavoring agents, such as vanilla or hazelnut extract, to help flavor your coffee and retain more control of the amount of calories and sugar you are adding. Small bottles of extract will easily fit in your pocket or purse if you want to order from the local coffee shop and skip the syrups.
Sneak In Fiber
Another easy tactic for your overall healthy and weight management is to sneak in more fiber. Ideally, you should choose whole-grain variations of bread and pasta over their white-flour counterparts. For some people this can be a difficult adjustment, since whole-grain products often have a different texture and taste. Additionally, many products that are advertised as whole grain continue to have unnecessary additions of sugar and salt to improve their taste.
Sneaking small doses of fiber at each meal can help you reduce your overall calorie intake, since fiber helps keep you full, improves your gastrointestinal function, and has cholesterol-lowering benefits. The best way to incorporate fiber is to use the dissolvable, flavorless powdered form. Since you can sprinkle the powder in your coffee or tea, you are more likely use the supplement. Additionally, you may want to add a sprinkling to sauces, salad dressings, or the batter of baked goods.
Making long-term adjustments to your diet can be difficult, but it is not impossible. When you make small changes, you are more likely to stick with them and not feel deprived. For more information on sugar alternatives, contact companies like Sugar 2.0.