Build a Better Diet in 3 Easy Steps

My Diet Matters
build a better diet in 3 easy steps

In these crazy times, it can be very hard to wrap your head around even simple things like healthy eating. With that said, it is more important than ever to stay healthy, boost immunity, and manage your weight. Healthy eating does not need to be complicated. There are simple action steps that will ensure the quality of your diet will improve. You do not need to be a nutrition expert to pull off healthier eating. By adding a few types of food to your diet on a regular basis, you will automatically boost the quality of your diet and build a better diet in as few as three easy steps! These easy action steps will help your diet today to keep you healthier tomorrow!

Build a better diet basics

build a better diet in 3 easy steps

Keep in mind that plant based foods always round out a healthy eating plan. Plant based foods provide color to the diet along with fiber. Color is king in terms of improving your diet. Colorful foods provide antioxidants and nutrients essential for your whole body-from your eyes to your gut and beyond. Plant based foods also provide fiber. Fiber rich foods are almost like superfoods because fiber has so many healthy benefits. Here are my three easy action steps for improving the quality of your diet right now!

1. Build a berry smoothie

smoothies for fast breakfast ideas

Smoothies are an amazing way to improve the quality of your diet. You do not need any fancy equipment either. A simple blender will do. Consider keeping straws on hand as these smoothies can be thick. Smoothies are my go-to fast fix to ramp up the quality of my diet. They are easy, can be varied, and always taste great. They are so simple and fast to prep and drink that there is really no excuse to avoid this option.

For a berry smoothie, consider using a banana, one cup of berries (frozen or fresh) and about 1/2 cup of any desired milk. I use kefir milk when I make berry smoothies so that I can get probiotics into my body as well. Kefir milk is a good food source of probiotics, but if you want to purchase probiotic supplements, here is some good information on how to shop for probiotics. If you want your berry smoothie to taste slightly sweet, consider adding your own sweetener of choice (I use stevia). In addition to fiber, and antioxidants, your will be getting plenty of potassium. If you really want to ramp up the nutrients in this smoothie, consider adding 1/2 cup of kale to the blend. This small amount of kale will not turn the smoothie green if you are using dark colored berries.

Chocolate twist instead

Not in the mood for berries, but craving chocolate? I love to mix one cup kefir milk with 1-2 Tbsp. cocoa, 1/2 to 1 tsp. stevia, and then add 2 Tbsp. peanut powder (I’m currently using Crazy Richards brand). Still craving chocolate? Then check out this list of lower calorie chocolate foods that are dietitian approved!

2. Pumpkin pie to build a better diet

pumpkin pie

This is one of my all time favorite nutrition tricks. My clients already know how much I like to “prescribe” pumpkin pie. The difference with my pie is there is no crust. This means the pie is basically fat free.

I use the recipe on the can of Libby’s pumpkin pie with a few tweaks. I cut the sugar from 3/4 cup to 1/2 cup and use low fat or skim evaporated milk. Then, I add 1/2 cup Bisquick to the filling mixture. The Bisquick helps the filling hold it’s shape so the pie can be easily sliced even without the crust. The filling mixture is added to a pyrex pie plate which is sprayed with Pam or some other vegetable spray. After it’s baked, top this with aerosol whipped cream and you will not miss the crust. This is so healthy I used to serve it to my kids for breakfast all year long. For other breakfast ideas, read on.

3. Make fruit a dessert to build a better diet

I think making fruit taste like dessert is a win-win. My favorite trick for whole fruit turned to dessert is a baked apple. For my apple recipe, I peel the apple and cut into pieces that are about 1 inch. Then, place the apple slices into a microwavable bowl. Next, I sprinkle with a generous amount of cinnamon. I then add some stevia, but any sweetener you like would work. The next step is to microwave for about one minute or until tender. You can add a small amount of vanilla ice cream while warm or let the apple cool slightly and layer on some aerosol whipped cream. This is a delicious way to eat an apple a day for your health. This dessert is a nice alternative to a plain apple or an apple coated with high fat peanut butter. Warmed apples are also easier for toddlers to eat or those with dental issues!

Take away

Healthy eating can start with a few easy ideas. A plant centered diet will always improve the quality of your diet. This doesn’t mean you need to nosh on raw veggies, kale salads, and hard to chew foods. By adding soft fruit smoothies to your diet you can boost your intake of fiber, potassium, and antioxidants. Adding crust free pumpkin pie will help boost your immunity since it’s loaded with a plant derived vitamin A compound. And adding fruit in the form of a cooked dessert is easy, versatile, and a great change from the raw fruit. I hope you enjoy my easy action steps to improve your diet quickly.

Sue Rose, MS, RD, LDN

Sue Rose helps readers sort through the maze of nutrition information available to the public. As a seasoned clinical dietitian/nutritionist with decades of experience, her blogs attempt to educate and inform the public at a time when there is so much information it is often overwhelming to understand. Stay tuned for clarity on a variety of topics!

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Disclaimer

Use this information at your own risk. Although I am a licensed IL dietitian/nutritionist, I am not your dietitian. The information in my blog Chew on This located at www.mydietmatters.com is for educational and informational purposes only. It is also my own opinion and subject to change in the future. Please consult with your own medical professionals for individual treatment.