Making Healthier Choices for Your Eating Habits
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Collapse ▲Making Healthier Choices for Your Eating Habits
Though it may be common knowledge that healthy eating should be a part of your meal planning, it can be difficult to find the right information to follow. This is why we have compiled the following list of tips on how to eat healthier, according to the Centers for Disease Control and Prevention (CDC).
Don’t forget that to purchase these food items, you can use your SNAP benefits. SNAP stands for Supplemental Nutrition Assistance Program and was formerly known as food stamps. In North Carolina, this program is also called Food and Nutrition Services (FNS).
To learn more about SNAP or to apply for the program, contact the More In My Basket program by calling their toll free phone 1-855-240-1451 or visit their website at morefood.org.
Fruits
If you already include fruits in your diet, but do not know how else to branch out beyond bananas and apples, try mangos, pineapples and kiwis or other fruit you don’t normally add to your diet. You can do so by adding these items to your cereal or fruit salad.
The good news is that frozen, fresh or canned fruits are all valid and SNAP-eligible choices. Just keep in mind that canned fruits may contain added sugars or syrups. So if you would like to purchase canned fruits, look for varieties that come packed in water or the fruits’ own juice.
Vegetables
Add a variety of vegetables to your salads or side dishes. If you choose to grill or steam them, add herbs and spices (such as rosemary or pepper) to give the vegetables flavor. You can also sauté (pan-fry) your vegetables using a small amount of cooking spray.
Frozen and canned vegetables may be cheaper options to fresh in some stores and are also eligible items to buy with SNAP benefits. They retain the same nutrients as their fresh counterparts. But just like with fruits, look for options without added salt, butter or cream sauces.
Meats
If you enjoy adding meats to your diet, choose leaner cuts such as chicken breast or white- fleshed fish. Remove any visible fat from the meat before cooking it and avoid frying it. Baking or grilling your meat will be healthier options. Cooking with unsaturated oils (olive, sunflower and rapeseed) is also a plus.
Avoid processed meats as much as possible, such as salami, sausages and bacon. Swapping red meats for fish, chicken and turkey is also a great idea.
If you need another protein replacement, consider purchasing chickpeas, beans or lentils.
Reducing Sodium Intake
Consuming too much sodium can lead to an increase in your blood pressure and add more risk for heart disease and stroke. One way to avoid buying too many food items with a high sodium intake is looking for packaged foods that are labeled with “low sodium,” “reduced sodium” or “no salt added.”
The Nutrition Facts label on the back of different products should also give you all the
information you need about sodium levels. Check the amount of sodium per serving (as well as the number of servings per container) then choose the option with the lowest amount of sodium.
When it comes to fresh items, check if saline or salt solutions have been added to the product. If so, find another brand without these. You can also ask your grocer if they have a low sodium shopping list available.
When cooking at home, reduce the amount of salt used in your meals. Some alternatives to adding salt to recipes are using garlic, citrus juice, salt-free seasonings and spices. Avoid sauces, mixes and instant products that are flavored with salt.
Comfort Foods
Eating healthier does not have to mean eating things you don’t like. You can still enjoy comfort foods if they are high in calories, fat or sugars, as long as you do so occasionally and not every day.
Besides eating them less often, you should also eat smaller amounts of these types of food or look for lower-calorie versions of that product. For example, in a macaroni and cheese recipe that usually requires you to add whole milk, butter and full-fat cheese, you can remake it by using non-fat milk, less butter and low-fat cheese. Adding spinach, tomatoes or any of your other vegetables will also help balance the meal.
By taking these easy steps, you can make a world of difference in the foods you are consuming every week. Combine that with some exercising and you will be working toward a healthier lifestyle for yourself as well as your family.
Each of the healthy swaps listed above can be done with SNAP benefits. If you are interested in applying for SNAP and live in North Carolina, reach out to the More In My Basket Team!
Sources: Tips for Healthy Eating for a Healthy Weight
Tips for Reducing Sodium Intake
