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Healthy eating doesn’t have to be complicated. Anyone can implement these simple healthy eating tips because they don’t require special equipment or costly foods.

Choose Whole Grains

Eating whole grains rather than refined grains is a simple change to make, but it has the potential to yield great benefits. Consumption of whole grains is associated with a lower risk of metabolic syndrome, heart disease, type 2 diabetes, stroke, and cancer. Diets rich in whole grains promote weight control and are also linked to lower cholesterol and blood pressure levels. Replacing refined grains like white rice and white bread with brown rice and whole-wheat bread is a good start. Other whole grains to try are buckwheat, barley, millet, oats, bulgar, and quinoa.

Have Home-Cooked Meals Often

Knowing exactly what’s in the meal and lower costs are two advantages home-cooked meals have over eating out. The biggest benefit is the people who eat most of their meals at home have healthier overall diets. Cooking at home is linked to diets lower in fat, sugar, and calories.

Use Healthy Cooking Methods

Baking, roasting, braising, simmering, boiling, slow cooking, poaching, and stewing are healthier cooking methods than frying, broiling, and grilling. The final three methods are linked to the creation of potentially carcinogenic chemicals like polycyclic aromatic hydrocarbons with grilling.

Plan Meals

Arriving home from work and trying to quickly figure out what to make for dinner will likely result in another fast food meal. Cooking at home is easier when meals are planned. One strategy is to cook meals for the week over the weekend. Some home cooks prepare food once a month and freeze their meals for later. Budget-conscience cooks plan their meals around what’s healthy and on sale.

Select Healthy Protein Sources

Many people eat enough protein but they frequently get it from sources that are high in fat, sodium, or both. Healthy sources of protein include beans, nuts, whole grains, lentils, peas, edamame, soy products, poultry, and fish. Although red meat is high in protein, it’s also high in fat, which is why limiting red meat is recommended. Processed meats like bacon and cold cuts should be avoided due to their high sodium content.

Eat Slowly

Researchers have found fast eating is linked to being overweight. Scientists haven’t concluded why that’s the case. However, one theory is slow eaters feel full faster, therefore, they eat less.

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