10 tips for a better quality of life through healthier lifestyle choices | Mark Mahoney

The following column focuses on 10 simple tips to transition into a healthier you in 2024.

Many individuals think they know what to do in terms of diet, activity and other healthful habits. However, while knowing what to do is important, even more important is proactively acting on this knowledge.

So, this column backstops on a recent list from the Nutrition Action newsletter which is a premiere trusted resource for science-based information and “best practices” approaches for a better quality of life through making proactive decisions for a healthier lifestyle.

Their assistance in providing content for this column is gratefully acknowledged.

1. Replace your meat (or starchy side dish) with beans or lentils

Legumes are packed with fiber, protein, potassium, magnesium, folate, and iron. That helps explain why beans (and lentils) are so good for you.

2. Go nuts

Nuts and seeds offer a little plant protein and plenty of healthy fats, plus nutrients like magnesium, zinc, and vitamin E. So sprinkle them on salads instead of croutons, which are usually salty white-flour bread. (For more flavor; toast the nuts first.)

3. Add veggies to boost the potassium and lower the salt per serving

Add a pound of steamed broccoli or other veggie to your favorite Chinese or Thai take-out. Mix a bagged salad kit with a bag of undressed lettuce. Add a bed of baby spinach or kale to frozen meals. That way, each mouthful ends up with more potassium and less salt.

4. Slash the sugar in your yogurt.

You can’t go wrong with some fresh fruit plus plain Greek or regular, yogurt, which has no added sugar. Try mixing in frozen wild blueberries or mangoes or stewed cinnamon apples.

5. Sidestep sugary coffee drinks

The best coffee drinks mix espresso or coffee with milk, water, or ice, not sugary syrups, cream, or whipped cream. That means a regular latte or cappuccino, or an Americano (espresso plus water, black coffee or iced coffee.

6. Eat like a flexitarian

A diet that’s low on meat, (especially red meat) and dairy and heavy on plants is not just healthy for you, but also the planet. And because a flexitarian diet is mostly (but not 100 percent) plant-based, it’s flexible.

7. Take home half your restaurant meal

When researchers analyzed main dishes at independent small-chain restaurants in Boston, the average entrée (with sides) had roughly 1,300 calories. That was with no drink, appetizer, or dessert.

8. Add volume to your grains with vegetables

A serving of grains (a half-cup) isn’t much. Add sautéed or roasted veggies to your cooked brown rice or quinoa or toss your whole wheat pasta with grilled or sautéed mushrooms, bell peppers, and/or zucchini, or with sautéed spinach or kale. The vegetable provide a double benefit as they add flavor and lower caloric density (calories per bite).

9. Get excited about increasing physical activity

Increasing physical activity (exercising) can seem overwhelming. But research shows that all amounts and types of exercise help keep your brain and body in shape. It can help us think better, tamp down blood pressure, make insulin work better and lower anxiety.

And the benefits build up over time. Individuals who exercise have a lower risk of developing cardiovascular disease (the number one cause of mortality), type 2 diabetes, and many types of cancer.

How much? Aim for 150 minutes of moderate-intensity exercise per week (and don’t forget strength training. Every bit counts and some is better than none. ). Aim to get your heart rate up as often as you can, even if it’s for just a few minutes at a time.

NOTE: See a qualified health professional if you have questions or concerns before increasing physical activity.

10. Try strategies to help you say no to junk food

Our environment is saturated in calories—cheap, tempting, unnecessary calories. You can’t run errands or take a trip to the mall without dealing with a constant barrage of junk foods. Human brains aren’t designed to say no to them, though they do our health no favors. See the reference for strategies to consider at the end of the column.

Takeaway

Eat more fruits and vegetables. Cut back on salt, saturated fat, and sugar. Switch to whole grains. Be aware of portion sizes. Cut back on “junk” foods. Consider the benefits of an overall healthier dietary approach. Get your body moving!

Additional resource information

Information from Medical News Today provides information on the best dietary approaches including the Mediterranean diet as well as the Flexitarian and DASH diets. Access this at medicalnewstoday.com

Check out eight tips to cut down on junk foods from the Heart Foundation at heartfoundation.org.

Mark A. Mahoney, Ph.D. has been a Registered Dietitian/Nutritionist for over 35 years and completed graduate studies in Nutrition & Public Health at Columbia University. He can be reached at [email protected].

This article originally appeared on Tallahassee Democrat: 10 simple tips to improve quality of life, nutrition and health