Americans frequently vow to adopt better eating habits. But despite making a sincere effort, most don’t reach their goal. Why? Often it’s because they think that eating healthier means overhauling everything.
The truth is, even little tweaks in your meals can have significant impacts on your energy, mood and overall well-being. “Small, manageable changes are sustainable, and they give you a sense of success that keeps you motivated,” says Dolores Woods, a registered dietitian at UTHealth Houston School of Public Health.
, people who had a high-protein breakfast experienced a better insulin response and blood glucose level after four hours compared with those who had mostly carbs.Yet nearly half of older adults don’t get the recommended amount of protein per day . To get a head start, add some protein to your morning meal. Top toast with cottage cheese or an egg, stir nut butter into oatmeal, or pair cereal with Greek yogurt and chia seeds.
suggests a diet high in nuts may protect against conditions like these. “They’re high in healthy fats, fiber, vitamins and minerals,” says Simon, the University of Washington dietitian. Aim for an ounce — about a handful — of nuts a day.You don’t need to give up ice cream and chips, Simon says. Serve yourself a small portion with food that’s high in fiber or protein. Top ice cream with fresh fruit, dip chips into hummus and mix chocolate with nuts.