7 easy micro changes you can make to improve your health

7 easy micro changes you can make to improve your health

You don’t need to do much to improve your diet significantly, and small changes can reap big rewards.

Start with these micro changes to boost your immunity, health and overall well-being.

1. Switch to whole grains

When you’re choosing rice, pick brown over white. Go for wholegrain bread over white bread, pick oats for breakfast rather than sugar-packed cereals.

The health benefits of whole grains are well worth the switch. It’s been documented that they can improve digestion and have a positive impact on memory and mood.

2. Add more greens to your plate

As you’re not denying yourself any foods, simply adding to your current cuisine is a simple micro change that will lower your risk of heart disease, provide you extra nutrients, and give your skin a glow.

Try mixing spinach into your breakfast eggs, snacking on carrot sticks, cherry tomatoes or cucumber rather than a bag of crisps. You can top your yogurt or cereal with fresh fruit and spiralize your courgette instead of eating carb-filled spaghetti.

3. Reduce your meat intake

You only need to ditch the meat once a week to reduce your risk of conditions such as heart disease, cancer, obesity, and diabetes. There are plenty of ways to be a once a week vegetarian, and vegetable-packed dinners are a great way to pack in the vitamins.

Skip the bacon in the morning and have yogurt, porridge or eggs.

Use quinoa or wholegrain rice to form the basis of a delicious vegetarian power bowl and load with things you love like roasted vegetables, chickpeas and a fried egg.

Use mushrooms as a meat substitute. They make for a delicious burger.

4. Use natural yogurt rather than sweetened varieties

Yogurt can be packed with sugar, but if you pick the right variety then you can get your yogurt hit without all the bad stuff.

Using a natural Greek yogurt, top with seasonal fruits and sweeten with honey. The chances are you’ll still be using less sugar than the manufacturers of sweetened yogurt.

5. Use olive oil instead of butter

Olive oil has a really positive effect on health. The Mediterranean diet has long been hailed as the best diet for health, and they use the stuff by the bottle.

Better bone health, blood pressure and memory are all attributes of using olive oil, season fish with a pesto made from extra virgin olive oil, and use in the pan or light frying.

6. Choose nuts over crisps

Looking for a snack shouldn’t mean ruining all your hard work. Grab a handful of nuts and enjoy the knowledge that nuts can reduce obesity.

Sprinkle on your porridge, add to salads, make your own nut butters to spread on wholegrain toast.

7. Eat more fish and seafood

A great source of Omega-3 fatty acids, there is evidence that seafood can lower blood pressure. And as it’s so quick to cook, it’s an easy micro-change you can make instead of cooking meat.

Simply bake salmon with lemon and olive oil, add prawns to a salad, or grill a tuna steak for a quick and easy way to eat fish.

 


The Author

Laura Briggs

Laura is a fitness writer who loves running, strength training, Pilates and Yoga. When she's got time to herself you might find her knitting, or in the kitchen trying out an elaborate recipe - healthy of course!.

Comments

Sean S.
21 June 2018

Sean S.

definitely agree with reducing meat intake, or just buying good quality meat - I have felt so much better since eliminating all processed meat and just having 'proper' meat.

Paula C.
19 June 2018

Paula C.

Lots of good tips here - For vegetarian meals I would recommend making a huge vegetable or lentil chilli which can double-up the next day as a filling for fajitas or lasagne, making two meat-free days!

Debra G.
16 June 2018

Debra G.

spinach and egg - that's egg florentine and I'd forgotten just how delicious that is. Now to find some greens!

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