Your “get healthy” objective has never been easier to achieve. No tricks, large expenditures of time or money. Just a few straightforward, everyday adjustments you can apply to your eating habits right away, along with some delectable, wholesome dishes. Try out the advice listed below, starting with dinner tonight.

  1. Swap Out: Refined Grains

Swap In: Whole Grains

The 2015-2020 Dietary Guidelines for Americans recommend that at least half of our daily grain intake should be whole grains. It makes logical that folks who consume a lot of whole grains are often leaner and have a decreased chance of developing heart disease. Furthermore, because whole grains retain their bran, like brown rice, oats, quinoa, and bulgur, they include more fiber, B vitamins, magnesium, and other vital elements.

Don’t be deceived; buying whole grains might be challenging. Although bread and crackers with healthy-sounding labels like “multi-grain,” “stone-ground,” or “100% wheat” may appear to be composed primarily of refined white flour. Look for items with the whole grain stated at the top of the ingredients list to ensure you’re getting whole grains.

  1. Swap Out: Salt

Swap In: Herbs and Spices

Even if you don’t have high blood pressure, it’s still a good idea to check your sodium intake because the majority of us consume far more than the 2,300 mg (or one teaspoon) per day that is advised. Distracting your palate with chopped fresh or dried herbs and spices can smooth the transition to cooking with less salt by bringing out other flavors, though they are not always a great substitute for salt. Use any of the seasoning blends you may find in the seasoning section to your advantage, just make sure they are marked “salt-free.” Not yet ready to give up salt entirely? Do this: If you can’t taste the salt, don’t add any. If you add salt right before serving, it will have a greater impact than if you add it during cooking.

  1. Swap Out: Farmed Atlantic Salmon

Swap In: Wild-Caught Alaskan Salmon


Imagine a salmon swimming about contentedly in the waters off Alaska, consuming plankton and insects. Imagine a salmon that has been reared in a fish farm and is being given a highly processed, high-fat diet in an effort to grow bigger fish. Which fish would you choose to consume? The majority of farmed salmon still appears on the Monterey Bay Aquarium’s Seafood Watch “avoid” list, despite the fact that more farms are offering healthier, more sustainable options. Salmon from Alaska that is wild-caught offers less calories and more heart-healthy omega-3s per serving than salmon that is farmed. Additionally, it is more sustainable and has fewer toxins and impurities. Not available fresh or frozen? Attempt it canned.