We are all guilty of sneaking too many candies or chips from time to time and going through the occaisonal no-veggie stint, but sometimes just a few little things need tweaking to make a nutritious impact. Here are some simple diet changes that can go a long way in helping you feel, live and look healthier:

1. Up your protein: chicken and turkey are great meat choices for protein, if you are a vegetarian, try chickpeas!
2. Add more of those leafy greens: spinach is actually amazing. It an excellent source of fiber, vitamins A, C and B6, folate, calcium, iron, and magnesium! It looks like Popeye was on to something! Lettuce and kale also throw big nutritious punches with very few calories.
3. Eat more (of certain) dairy products: skim milk, cottage cheese and low fat, low sugar yogurt. Greek yogurt is a great choice, as it is full of protein and helps balance your gut flora. These foods are great sources of calcium and protein without the extra fat of some other dairy products.
4. Help eggs recover their good name: Eggs got a bad rep in the 80’s for ‘raising cholesterol’, but it has since been discovered that eggs do not raise plaque-building LDL cholesterol. They are also great sources of helpful tryptophan protein. So start crackin’!
5. Trade in your white bread for whole grains: Numerous studies have shown that whole grains are so much better for you than starchy white bread and crackers. If you have trouble with gluten, there are even gluten-free whole grain food options available. Brown rice flour is a good source or fibre as well.
6. Aw, nuts! Nuts are nutritious sources of omega-3 fatty acids, protein and fibre. Measure out ¼ a cup of any kind of nuts you choose for a nice helping of good health.
7. Don’t party too hardy: Read DocChat’s post about the dangers of binge drinking!
8. Less salt is best salt: Adults should consume under 6 grams (one teaspoon) of salt a day.
9. Good nutrition smells fishy: Fish are among some of the best foods you can eat. Many of them are rich in omega-3 fatty acids (good fats) and vitamin D.
10. Add Antioxidants: Antioxidants remove harmful oxidizing agents that can cause cell damage in the body. Various fruits are good sources of antioxidants such most berries, black plums (over 4800 antioxidants per plum!) and oranges.
11. Hydrate to feel great: This one is obvious, we’ve all heard the 6-8 glasses of water requirement ad nauseam, but we still let days go by without reaching for the water jug enough. Dehydration can cause serious health issues and unpleasant symptoms, so be sure to give your body what it needs the most and drink plenty of H2O!
12. Less bad fats: While some fats such as the polyunsaturated variety are essential to good health and great for the heart, saturated fats (in many animal products) should be eaten in moderation as they can cause high cholesterol. It goes without saying that junk food is high in bad fat and should also be reduced to the occasional treat.
13. Don’t skip out on meal time: It is important to eat at least three balanced meals a day, but some people have more success with 5-6 smaller meals. Either way, you shouldn’t skip meals as they provide necessary energy and nutrients the body needs to get through each day. Check out our blog post about why you especially shouldn’t skip breakfast.
14. Variety is the spice you need: It is important not to focus on one or two favoured foods, even if they are healthy. A balanced diet is the key to healthful success, so make sure to spice things up. Try different meats and dairy products at the grocery store, and make new recipes.
15. Fibre gives your food an easier journey: Fibre is essential to good digestion. People who are chronically constipated often aren’t consuming enough dietary fibre and may notice considerable benefits upon increasing it. Beans, dark green veggies and whole grains are all rich sources of fibre.We hope you have fun with these healthy diet tweaks, and thanks for visiting DocChat! We hope to see you again soon.