5 Steps for Eating Healthier

Opt for more fish and lean meats instead of fatty cuts of meat or processed meats.

Skip butter and lard, and use less margarine. Replace these with healthier fats, such as olive, canola, or avocado oils.

Pass on foods that have palm, coconut, or partially hydrogenated oils.

Eat fewer high-fat dairy foods like cheese, ice cream, and whole milk. Instead, choose low-fat dairy products, including low-fat or fat-free plain Greek yogurt, cottage cheese, and milk.

Limit other high-fat foods and condiments, such as chips, pastries, donuts, cookies, cake, gravies, mayonnaise, and creamy dressings.

Avoid deep-fried foods and instead choose those that are baked, roasted, sauteed, steamed, or boiled.

Get a heart-healthy cookbook and try some new recipes.

Keep the saltshaker off the table.

Limit high-salt ingredients, such as soy sauce, bouillon, and garlic salt.

Instead of adding salt when cooking, season your food with herbs, spices, and other flavorings. Try lemon, garlic, onion, vinegar, or salt-free herb seasonings.

Limit convenience foods, such as boxed or canned foods and restaurant food.

Read food labels and choose lower-sodium options. Buy fresh, frozen, or canned vegetables that don't have added salt.

Pause before you add sugars to pancakes, cereal, coffee, or tea. This includes white and brown table sugar, syrup, honey, and molasses. Cut your usual amount by half.

Swap out sugar-filled soda and other drinks. Buy sugar-free or low-calorie beverages. Remember, water is always the best choice. Try adding lemon juice to water for extra flavor.

Read labels and choose foods with less added sugar. Keep in mind that dairy foods and foods with fruit will have some natural sugar.

Cut the sugar in recipes by 1/3 to 1/2. Boost the flavor with extracts like almond, vanilla, or orange. Or add spices such as cinnamon or nutmeg.

Eat fresh fruits and vegetables every day.

Boost your diet with whole grains. Go for whole wheat bread, tortillas and pasta, oats, whole-grain rice, quinoa, and bran.

Add beans and lentils to your meals.

Snack on small portions of nuts and seeds.

Drink more water to match your fiber increase to help prevent constipation.

Remember that a serving size is a standard measurement. It will let you track the amount of fat, calories, and other nutrients in the food you eat.

Read the Nutrition Facts label on packaged foods to learn their serving sizes.

Use serving sizes to assess how much food you put on your plate. Pay attention to your portions. How many servings are you eating?

Keep in mind that your needs may change if you’re more active or less active, or if you have other factors that change your calorie needs.

Use your hand to help you measure serving sizes. For example:

• 1 teaspoon: This is about the size of the first joint of your thumb.

• 1 tablespoon: This is about the size of the first 2 joints of your thumb.

• 1 ounce: This is about what you can fit in your cupped hand.

• 2 to 3 ounces: This is about the size of the palm of your hand.

• ½ cup: This is also about what you can fit in your cupped hand.

• 1 cup: This is about the size of your fist.