Eating right not only helps you look and feel great, it also helps you live longer.
But don't take an "all or nothing" approach, which can leave you so overwhelmed that you just give up.
Instead, follow this easy plan to make one simple change a week.
You'll be shocked at how painless it is ...
and how much better you feel.
Week 1: Breakfast Your first mission is to remake breakfast.
Not eating it? Start now! Eating a healthy, satisfying breakfast gives you energy and prevents binges later in the day.
Your first week, eat breakfast ...
and make it a heart healthy one.
Try different combinations of whole grains, fat-free or low-fat dairy, fruits and proteins until you find a few you enjoy.
Here are some mix-and-match ideas: Whole Grains: Whole grain breads, English muffins or high-fiber bars or cereal Dairy: Skim or 1% milk, fat-free or low-fat yogurt, low-fat string cheese Fruit: Bananas, berries (eat alone or mix into yogurt or high-fiber cereal) Proteins: 2 Tbsp.
peanut butter, 15 almonds, eggs (no more than one yolk).
Week 2: Lunch The second week, concentrate on lunch.
First, cut down on restaurant and fast food eating as much as possible.
If you must eat out, look at the restaurant's menu online and choose something healthy ahead of time.
Better options are: Frozen meals: There are plenty of healthy options available.
But you have to read the labels! Make sure your selection has less than 500 calories and less than 1/3 of the calories from fat.
Also, frozen meals can be loaded with sodium, so try to choose those with around 500 mg.
or less.
Homemade lunches: A sandwich on whole wheat bread is an easy solution.
For the filling, choose lean meats, veggies like lettuce, tomatoes, onions or mushrooms, and a low-calorie condiment.
Mustard and flavored hummus are delicious, healthy alternatives to mayonnaise.
Week 3: Dinner Dinner can be a challenge if you eat out a lot or have a busy family life that leaves little time for healthy cooking.
The trick to keeping dinner simple is substitutions.
In the third week, whenever possible, switch up your favorite meals with these substitutions: -Ground turkey breast instead of ground beef.
-Whole wheat pasta instead of regular pasta.
-Grapeseed or olive oil ,or heart-healthy spreads, instead of butter or margarine.
-Grill or sauté instead of breading or frying.
-Choose marinara sauce or low-calorie dressings over creamy sauces.
-Instead of large amounts of cheddar or similar cheeses, use half the amount of a strong cheese, like parmesan.
There are tasty low- and no-fat cheeses as well.
In addition to substituting ingredients, eliminate some protein and carbohydrates in order to make way for more vegetables.
Aim to fill half your plate with vegetables, one quarter with protein and one quarter with carbohydrates.
The point is to eat healthier versions of the meals you and your family already enjoy.
Week 4: Beverages Calories from beverages can pile up quickly, and they're often empty calories.
This week, cut out all "bad for you" beverages like soda and coffee with cream.
If you must drink soda, limit yourself to one diet soda a day.
If you need creamer in your coffee or tea, use skim or 1% milk.
Stick to these changes and your taste buds will adapt more quickly than you think.
Fruit juices, while good for your heart, can also add lots of calories.
Eating the actual fruit is almost always better for you.
So limit fruit juice to one serving per day, too.
Of course, the best beverage is water, so always keep a tall, cool bottle within easy reach.
Once you start feeling better, you'll be motivated to make more heart-healthy changes, too.
Start by adding ten minutes of walking to your daily routine one week...
then twenty minutes the next week ...
then thirty the week after that.
Slow changes like this are easier to stick to and can add years to your life!