The Truth About Canned Fish
"Focus on what you're adding to your diet, not on restrictions," said Tara Schmidt.
TL;DR
- Focus on adding healthy foods rather than restricting.
- Replace margarine and sunflower oil with olive oil and other unsaturated fats.
- Substitute sour cream and mayonnaise with non-fat Greek yogurt or fresh cheese.
- Use herbs, spices, and citrus instead of salt.
- Incorporate fatty fish, like canned varieties rich in omega-3 fatty acids, into your diet.
- Include beans and lentils as they are nutrient-dense and budget-friendly.
- Choose whole grains over refined carbohydrates by opting for whole wheat bread, rice, and pasta.
- Make fruits and vegetables a staple, using frozen versions when fresh are unavailable or out of season.
- Include nuts and seeds for healthy fats, using unsalted versions as a chip alternative.
- Prioritize lean protein sources like fish, skinless chicken, and lean meat cuts, and consider plant-based proteins.
- Follow three main rules: reduce red meat intake, eat a colorful variety of fruits and vegetables, and choose minimally processed foods.