Five healthy-eating resolutions you can actually stick to

Resolution 1. Eat More Omega-3s Solution: Seek out seafood.

Getting more foods rich in omega-3 fatty acids might just help you keep your blood pressure down. In the multinational INTERMAP study, researchers found that among 4,680 healthy adults, those who consumed the highest amounts of omega-3 fatty acids in their diets had the lowest rates of hypertension.

Research also suggests that omega-3s can help improve your mood, which we all need a little help with in the short, dark days of winter. Aim to get two servings of fish a week, particularly fatty fish, such as salmon, sardines and some types of tuna, which are rich in omega-3s. Not a fish lover? Opt for walnuts and flax, which are good non-fish sources of omega-3s.

Resolution 2. Pile On The Veggies Solution: Get out the roasting pan.

The majority of people don’t eat the daily recommended three or more servings of vegetables, according to a report from the Centers for Disease Control and Prevention. If you’re of the mindset that “vegetables don’t taste good,” but know you should eat more of them since they’re teeming with healthy nutrients and fibre, get out your roasting pan.

Roasting vegetable caramelizes their natural sugars so they taste fantastic. It’s an easy way to cook veggies for dinner—pop a pan of them in the oven and make the rest of dinner while they roast.

Resolution 3. Up Your Fibre Intake Solution: Experiment with whole grains.

Getting enough fibre may help prevent cardiovascular disease, type 2 diabetes and a number of cancers.

And eating more fibre may help you slim down. But the average person eats about 14 grams a day — the recommended daily intake is 21 to 38 grams. One of the easiest ways to up your fibre intake is to eat more whole grains.

Quinoa, wholewheat couscous, bulgur and polenta are all quick-cooking options to add to your weeknight repertoire.

Resolution 4. Eat Less Meat Solution: Learn to like tofu more.

A popular reason to cut back on meat is for environmental reasons, but you’ll be helping your heart too. When you replace meat with soy, you’ll naturally eat less saturated fat—and research shows that saturated fat increases LDL. While tofu might not have a real “flavour,” that’s what makes it so versatile—it soaks up the flavours of a stir-fry sauce or marinade like a sponge, making it taste terrific! Resolution 5. Rein in Your Sugar Addiction Solution: Make low-sugar treats to satisfy your sweet tooth.

People eat too much sugar. We consume 355 calories — or 22 teaspoons — of added sugars a day.

The American Heart Association advises that we eat much, much less than that.

Luckily, you can still make treats that satisfy your sweet tooth and cut back on your sugar intake at the same time.

(eatingwell.com)