Health professionals attempting to encourage patients to eat more healthfully have help from a recent Harvard Medical School article which suggests that small changes made over time can have a big impact on overall heart health. Establishing healthy routines can be easier with a team outlook where medical practitioners, the patient and their families are all on the same page with regard to investing in small changes over time.
Getting patients and their families to work together is often easier when the change comes in increments. Adding better nutrition at each meal can mean that by the end of a day, week, month and year those changes can add up to fewer calories ingested and more balanced nutrition ingested. At each meal, minor adjustments can help build better health one bite at a time. Here are a few suggestions based on the recommendations of the Harvard Business School article:
Breakfast:
Eggs are a good source of protein, but they can also add cholesterol and too much fat if eaten in high quantities at one sitting. Adding vegetables and scrambling the eggs can add nutrients and fiber and decrease the number of eggs needed to provide a feeling of satisfaction. In addition, adding more whites than yolks when scrambling eggs for the family can up the protein content and lower the fat.
Lunch:
Salad dressings can have a surprising amount of fat in them, but just as bad for heart health is the sodium content. Trying flavorful vinaigrettes with infused fruit juices as sweeteners can provide great taste at a fraction of the calories. Salmon mixed with tuna can provide less salt for a sandwich. Also, eating a fresh vegetable and hummus (or other similar spread) once a week can reduce carbs and raise nutrition content.
Dinner:
Trying wild rice or quinoa once a week instead of potatoes or pasta can add a nice variety and increase vitamin and mineral intake. A meatless meal doesn’t have to be boring. Try a pizza made with diced veggies, fresh cheese and a whole wheat crust.
Dessert:
Individual tarts made with fresh fruit and whole wheat crust can be a tasty change of pace. In addition, there are many varieties of frozen yogurt that can help reduce the calories if ice cream is a prime-time regular.
With today’s busy work schedules, it can sometimes be challenging to do what is needed to stay healthy. Visiting a nutritionist or dietitian can help build the skills and create the options needed to make little changes along the way that can lead to lifelong healthy rewards in the long run.
