Keep your meals tasty and interesting with herbs, spices and condiments that don’t rely on fat, sugar or too much salt for flavor. Check out this recipe inspired by the popular Indian dish Chana Masala. Whole Foods Market Recipe: Indian Spiced Garbanzos and Greens
Eat protein and fiber in every meal and snack. It will help you feel fuller longer and maintain a more stable blood sugar level, which translates to less fatigue and fewer food cravings. Lean meat is high in protein, along with these Vegetarian Protein Sources.
While pulp-free juice may be smoother, consider juicing the whole fruit instead—you’ll get more fiber and less sugar and calories.
Go vegetarian one day a week. For an easy substitution in a stir fry, use 1/2 cup cubed tofu (marinated in soy sauce, garlic, ginger, and peanut oil) instead of chicken. Cook as usual with your veggies for a satisfying dinner. View Recipe: Ginger-Scented Corn and Asparagus Stir-Fry
Typical shoppers spend 60 to 80% of their time pushing their carts up and down aisles aimlessly, buy up to twice as much (and more of the unhealthy choices) compared to those who shop with a list and stick to it.
A recent study by the North American Association for the Study of Obesity found that women are more likely to stick to an exercise program if they listen to music.
Research shows L-theanine, an amino acid in tea, reduces feelings of stress and increases relaxation.
Hydration tip: Put a bottle of water by your bedside at night so it’s the first thing you see when you wake up in the morning, reminding you to drink up.
Not eating enough fruit? Try having a piece before your lunch instead of afterwards. You are less likely to skip it and more likely to get full from your meal.
Peruse buffets first without your plate, and then decide what you really want. Our video on Holiday Party Buffet Strategies can help you navigate buffets better.
The juice from the tomatoes moistens the salad, lessening the need for lots of salad dressing. Make sure to specify dressing on the side too, so you can control the amount that goes on. View Recipe: Bell Pepper, Tomato, Cucumber, and Grilled Bread Salad
Keep a container of chopped cauliflower, broccoli, carrots, celery, and cherry tomatoes in the fridge for snacking. When they are easily accessible and already chopped, you are more likely to grab them for snacks.
When baking cookies or brownies, save a couple to have at home, then give the rest away to coworkers or friends to munch on too. Check out our Healthy Baking ideas to find inspiration.
Getting a new pair of workout pants or a cool water bottle can motivate you to be active.
Fried food lover? Master the art of faux frying. Coat veggies and meat with whipped eggs, then dip in cornmeal, flour, or panko breadcrumbs and bake. View Recipe: Parmesan-Coated Potato Wedges
We prioritize work, meals, and family time every day. Schedule time in your day for a run or gym visit too.
When baking, use mini chocolate chips in place of regular chips and you can use about ¼ less than the recipe calls for without anyone noticing. Find recipes for Healthy Chocolate Chip Cookies. View Recipe: Cranberry-Nut Chocolate Chip Cookies
Nix the bacon; use smoked paprika instead to get that smoke-infused taste.
Rev up the veggies in your next pasta dish, hassle-free. Simply toss in broccoli or green beans with boiling pasta during the last two minutes of cooking. View Recipe: Penne with Asparagus, Spinach, and Bacon
Look for lower-sodium lunchmeat at deli counters and in the prepackaged section of the market. Roast beef is usually lower-sodium than other deli meats.
Stock up on non-sauced frozen stir-fry veggie bags, such as Birds Eye. You can control the sodium levels and make a quick, healthy dinner. View Recipe: Tempeh and Broccolini Stir-Fry
Turn a variety of salads—whole grain, green bean, potato—into a main dish by adding shredded rotisserie chicken. View Recipe: Greek Chicken and Barley Salad
If you love creamy dressings, consider switching to yogurt-based ranch or blue cheese, such as Bolthouse Farms brand. Find these dressings in the refrigerated aisles, next to the veggies. You can also try your hand at making you own. View Recipe: Four-Herb Green Goddess Dressing
To cook healthy in a flash, try cooking with baby vegetables. They are more tender and small than full-grown veggies and cook faster. View Recipe: Braised Chicken with Baby Vegetables and Peas
Combine some low-fat milk or yogurt, 1/2 cup frozen berries, and a banana for a supereasy blended breakfast—and 2 whole fruit servings!View Recipe: Berry and Banana Smoothies
Work in more veggies early in the day by adding peppers, tomatoes, mushrooms, or onions to your eggs for a delicious omelet. For more ideas, read 6 Ways to Eat Vegetables for Breakfast.
Create a weekly meal plan and grocery list on Sunday—it can be a huge time saver and a good way to eat healthier. Feeling really energetic? Do all your grocery buying on Sunday too.
Catch up on household chores. Gardening, vacuuming, mowing the lawn, and washing the car all burn calories and will make your life more clean and organized.
We get it. Not everyone gets excited when they look at a plate of raw vegetables. But pair them with a nutty hummus, zesty ranch, creamy avocado, and fiery salsa and now we’re talking. View Recipe: Black Bean Hummus
Make sure that fruit is the base of your smoothie creation—too much fruit juice can rapidly add calories without providing any of the heart-healthy and digestive-friendly fiber that you get from the fruit itself. View Recipe: Pineapple Piña Colada
Don’t cheat yourself on the dressing. Be moderate, but be tasteful. A few splashes of a good, heart-healthy canola- or olive-oil based dressings can do wonders to that bed of greens. View Recipe: Classic Vinaigrette
Alternate your greens from the normal Romaine or iceberg. For general rule of thumb, the darker the greens the more nutrient rich they are. Check out our Guide to Greens for some tasty ideas!
On a budget? Check the weekly specials at your local grocery store and choose one of the items on special that week. The specials often reflect the abundance of certain seasonal produce.
If there is a local farmers’ market nearby, support your community and pay them a visit. Get the whole family involved. Allow either yourself or a family member to choose a new item from the produce section and add it to your meal.
Puree cooked cauliflower, winter squash, or red peppers and stir them into sauces, mashed potatoes, pot pies, or even mac and cheese. View Recipe: Creamy, Light Macaroni and Cheese
In soups, salads, pastas, sandwiches, pizzas, and casseroles, most recipes call for a certain amount of vegetables. Our advice? Double the amount called for in the original recipe. You are already doing the prep work; so a little extra chopping can go a long way for your vegetable intake. View Recipe: Orecchiette with Kale, Bacon, and Sun-Dried Tomatoes
Swap the 3½-inch bagel with 1 tablespoon each cream cheese and fruity jam for a whole-wheat English muffin topped with a tablespoon of peanut butter and fresh strawberry slices and save 100 calories.