The average American diet is high in fat, salt, and sugar. These ingredients, especially salt, are what make unhealthy, processed foods so appealing. What you may not know, however, is that a diet high in salt elevates your blood pressure and puts a heavy strain on your heart, brain, and kidneys, often leading to chronic diseases.
Still, it can be hard to make the transition from the typical, salty American diet to a healthier, more nutritious lifestyle. Often, you’ll find the latter to be, well… tasteless.
But there is hope! Fat, salt, and sugar are not the only methods for adding flavor. You can make eating well second nature. You just have to learn how to make meals you enjoy.
1.Get reacquainted with your spice cabinet
It’s easy to overlook how spices can make our food delicious, mostly because we don’t know the best ways to use them. You can use these flavor-pairing suggestions to help you cut back on salt gradually, while still enjoying your food.
Meats and Legumes: You can spice up your meat and legumes by adding in chili powder, paprika or cumin. These flavors will give your meals a warm, smokey kick!
If you would rather an earthy, herbal approach to seasoning your proteins, rosemary, marjoram, and thyme are also wonderful pairings!
Vegetables: Bored of bland veggies? Adding herbs, like rosemary and dill, can turn obligatory vegetable eating into a delight!
Salads and bowls: Sneaking in parsley, mint, basil, or cilantro into salads, rice, or quinoa will give you a fresh, new twist to tired recipes.
Parfaits, hot cereals, and fruits: Try adding cinnamon, allspice, or nutmeg for a sweet, intriguing taste.
What to look out for: Beware of spice blends! The main ingredient may be salt. Check the label to ensure you get the salt-free choice.
Get reacquainted with your spice cabinet to help you cut back on salt gradually, while still enjoying your food.
2.Shop local
When food goes from across the country to your refrigerator, there’s not usually a lot of flavor or color left.
Consider the difference in tomatoes during the summer and winter: one is deep red, while the other one is a pale pink version. You’ll find the latter appalling when you get this served on your plate! And you don’t need more obstacles to keep you from eating well, so try seeking out local produce that is in-season.
Below is a brief overview of seasonal foods. You can see the comprehensive list here.
Spring
- Avocados
- Broccoli
- Cabbage
- Carrots
Summer
- Tomatoes
- Watermelon
- Garlic
- Strawberries
Winter
- Beets
- Kale
- Onions
- Potatoes
Fall
- Bell Peppers
- Cauliflower
- Mushrooms
- Pumpkins
Craving foods that are out-of-season? Well, then frozen produce is a perfect solution. Produce is often frozen at the peak of freshness, so you can still get lots of flavor and nutrients from your selections.
3.Roast it
Does a pile of steamed cauliflower on your plate leave you bored and unsatisfied? Well, vegetables don’t have to be dull. Roasting them instead can bring the natural sweetness of your veggies and provide you with more versatility in your diet.
Try using some of these veggies in your next roasting extravaganza:
- Potatoes
- Winter squash
- Carrots
- Parsnips
- Eggplant
- Broccoli
- Brussels sprouts
- Green beans
To roast, toss your chopped vegetables in a heart-healthy fat. Fats such as olive, walnut or pumpkin seed oil would all be great options. Along with your favorite herbs and spices, spread on a baking sheet and bake in a 375-degree oven for 20-40 minutes.
4.Say YES to balsamic vinegar (or any other vinegar)
Vinegar provides a tart flavor that will make you completely forget that you’re missing out on salt. Toss balsamic vinegar with roasted vegetables, or even turn it into a reduction. This sweet glaze tastes delectable over meat dishes.
Cider and rice vinegars go great in meat marinades. You can also try throwing together an impressive homemade vinaigrette by using red wine vinegar and olive oil.
Your Challenge for this week:
Try something new! Prepare your go-to foods in different ways than normal, or try spicing up a tired classic. You can even try these tricks on foods you don’t normally love. It often takes multiple exposures to start enjoying a new food, and you’ll find it easier to stick to eating well once you find your healthy meal appetizing.
To get you started, we have put together a quick and easy recipe to help you liven up your mealtimes this week. Test it out and let us know what you think!
Roasted Sweet Potato Salad with Chili-Lime Dressing (8 Servings)
Ingredients:
- 4 medium sweet potatoes (about 1 1/2 pounds), peeled and cut into 1-inch chunks
- 1 large onion, preferably red, chopped
- 1/2 cup extra virgin olive oil
- Salt and freshly ground black pepper
- 1 to 2 tablespoons minced fresh hot chili, like jalapeño
- 1 clove garlic, peeled
- Juice of 2 limes
- 2 cups cooked black beans, drained (canned are fine)
- 1 red or yellow bell pepper, seeded and finely diced
- 1 cup chopped fresh cilantro.
Instructions:
1) Heat oven to 400 degrees.
2) Put sweet potatoes and onions on a large baking sheet and drizzle with about 2 tablespoons oil. Toss to coat and spread out in a single layer. Sprinkle with salt and pepper.
3) Put veggies in oven and roast, occasionally turning until potatoes begin to brown on corners and are just tender inside (about 30 to 40 minutes). Remove from oven; keep on pan until ready to mix with dressing.
4) While vegetables are roasting, put chilies in a blender or mini food processor along with garlic, lime juice, remaining olive oil and a sprinkle of salt and pepper. Process until blended.
5) Add vegetables to a large bowl with beans and bell pepper; toss with dressing and cilantro. Taste and adjust seasoning if necessary. Serve warm or at room temperature, or refrigerate for up to a day.
Nutrition information per serving: 204 calories, 9gm fat, 1gm saturated fat, 27gm carbohydrate, 6gm fiber, 5 gm protein
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Get your Calorie Counting Debunked guide
Counting calories isn’t the only way to achieve your fitness goals. Fortunately, you can skip out on the stress of calorie counting and still lose fat. Learn the practical approach to eating well and the trade-offs of getting lean.
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This April we will be launching our online 8-week nutrition program. When you sign up, you’ll join others in the same quest of making healthy eating second nature. During the course, you will learn to how to integrate nutritious habits into your lifestyle. Yes, you will have to change your eating habits, but you will get all the support and accountability you need to be successful.
If you’re tired of dealing with fitness fads and are looking for sustainable, practical guidance, then you can learn about the program here.
By Morgan Davis, RD, LDN (Updated on February 28, 2017)
