Load up on colourful foods and a variety of spices
Plan to add colour
Go for produce in a variety of colours, and consume an assortment of phytochemicals -- disease-fighting compounds from plant sources. For instance, lutein, the yellow pigment, in avocados and leafy greens protects the eyes, while the purple pigments in blueberries, called anthocyanins and proanthocyanidins, defend against cognitive decline. Research from the University of California shows that blueberries and other fruits, such as strawberries, also have anticancer action because they promote cancer cell death.
Make multiple meals
It's often figuring out what to eat that's time consuming. Consider making up a menu with foods for more than one dish. Cook extra chicken for dinner and have the leftovers in a salad or sandwich the next day. Prepare extra whole wheat pasta for dinner and whip the surplus into a yummy pasta salad for another meal. Or steam double the veggies and pour some light dressing on half for a marinated salad for tomorrow's dinner. Speed up food prep with a lettuce spinner. I also like the Jamie Oliver Flavour Shaker for making flavourful rubs, marinades and dressings.
Add a dash of flavour
Swap your table salt with spices and herbs and you'll do more than liven up your cuisine. Research at the University of Texas analyzed turmeric's components and suggested that it should be used to spice up immune system function. Basil, thyme, garlic and other spices contain an assortment of disease-fighting substances including antioxidants. Excess sodium, meanwhile, is linked to high blood pressure and can promote calcium loss from bones.
Right-size supplements
Keep on top of your vitamins by learning about them. While too much of some nutrients can be potentially harmful, a shortfall can also compromise health.
Measure for measure
Forget the obsession with the scale. It's where fat's at that's harmful to your health. Abdominal weight is linked to high blood pressure, diabetes, heart disease and certain cancers. Get a measuring tape and check your girth once a month. If your waist measures more than 88 centimetres/34˙ inches (just below the belly button), then it's time to institute a waist management program. Limit weight loss to no more than one pound a week to avoid regaining lost weight.
If you're aiming to shed pounds this year, check out a dietitian's weight loss secrets -- Rosie has the healthiest, most effective advice.
Rosie Schwartz, RD, is a Toronto-based consulting dietitian.
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