The devastating effects of the bone-robbing disease osteoporosis along with the positive effects on blood pressure should motivate you to make some of these changes. Look for calcium-fortified breads. Reduce, replace, remove Besides reducing your portions of higher-fat foods, look for places to cut the fat where you won t miss it. Beans and nuts are not only filling. They also add flavor while being rich sources of health-enhancing nutrients.
Canned beans make fast work of boosting a menu s fiber count.
The biggest hurdle in getting to know soy is realizing that tofu isn t your only choice, Leman says. The growing list of health benefits should help you overcome your soy anxiety. Or use it to replace some of the ricotta cheese in lasagna or manicotti. Strategy for success To be a better eater, success lies in setting realistic goals and making small, gradual changes, says Diane Quagliani, a registered dietitian and a Chicago spokeswoman for the American Dietetic Association. Like a modest investment that grows over time, Quagliani says, small changes made today, like eating more vegetables, can have a big impact on your health in years to come.