101 Ways to Eat Well

Are you confused about where to start on your quest for Eating Well? We've gathered 101 of our favorite tips and tricks to develop healthier eating habits to jump-start your own efforts.

1. Enjoy "Sunday breakfast" in smaller amounts: one egg, one piece of toast, and one strip of bacon, instead of two to three of each.
2. Pick a different raw veggie each week for afternoon snacking at the office: carrot sticks, bell pepper strips, or cucumber slices. Enjoy with a small amount (1 TBS) of hummus or nut butter if you're heading for a post-work gym visit!
3. Substitute applesauce OR mashed cooked beets for all or part of the oil or butter in sweet baked goods. This works very well in muffins and quick breads.
4. Sprinkle parmesan cheese or chile powder on hot popcorn instead of butter and salt.
5. Instead of butter and jelly, try half a smashed avocado on whole grain toast for a satisfying, healthier-fat breakfast.
6. For dessert, serve cooked fruit with a sauce of plain yogurt mixed with a little maple syrup. Just microwave sliced unpeeled apples with cinnamon, to enjoy apple-pie taste in just two minutes.
7. Make your own salad dressing—after a while, the bottled kind won't even compare, tastewise! Check out different recipes for dressings here.
8. For healthy homemade pizzas, top whole grain pita with tomato sauce, cheese, piles of vegetables, and a little drizzle of olive oil. Cook at 375°F for about 20 minutes and you've got your own in-house pizza party!
9. On weekends, make a pot of soup for the week ahead. Carrot ginger soup... potato leek chowder... lentil soup... cream of broccoli soup... Freeze into single or double serving portions, and you can grab one for a quick lunch fix or for dinner on a night when you're squeezed for time.
10. Keep homemade trail mix in an airtight container in the kitchen. Every week top it off, changing up the mix of nuts and dried fruits. No time for breakfast? Grab a handful. Heading for the airport? Fill a baggie for the plane. Running on fumes and dinner's not ready? Hit the trail mix. A small amount is very filling, and it's always ready and waiting.
11. Buy instant oatmeal when it's on sale. Oatmeal is an ideal way to start the morning, and a portion ensures you get over one full serving (16g+) of tasty hot whole grains right at the start of the day.
12. Eating fruit as an afternoon snack is a great way to banish the 3:00 PM hungry horrors. It's a wholesome and healthy snack, full of vitamins and nutrients, and satisfies the sweet tooth without the dangers of a sugar crash afterwards.
13. At a restaurant, eat half (or less) of the food served on the plate. Take the rest home for lunch or dinner the next day.
14. Experiment with making differents types of salads—you don't need to get stuck in the lettuce-tomato-dressing rut. Fruits, beans, fish, cheeses, olives, and many different types of greens offer endless combinations.
15. Keep a hard cheese like Parmigiano-Reggiano in your refrigerator. Even a small chunk is completely satisfying and filling, and the crystally bits are so delicious.
16. Pasta meals are a perfect solution for quick, delicious and healthy meals. Saute vegetables or fish while the water boils and the pasta cooks, and you're at the table in 15 minutes.
17. Try a new recipe once a week—and discover new ways to enjoy healthy foods and improve your creative cooking skills.
18. Add canned, rinsed beans (black, pinto, chickpeas, white) to pasta dishes, salsas, and salads to increase fiber and protein. It's also very inexpensive!
19. Tired of apples and oranges but love their portablity? At the beginning of the week, take 5 minutes to cut up some exotic fruits: mangoes, pineapple, and kiwifruit, with a spash of lime juice to prevent browning. Put in a large container and take to work for afternoon snacks for the entire week.
20. Parsley is more than just garnish! Add fresh chopped bunches to salads and other dishes. Packed with Vitamin C, iron, magnesium, potassium, and antioxidants, it's a fresh-tasting health boost, and also freshens your breath.
21. Even no-added-sugar fruit juice is calorie heavy. Dilute with half sparkling water and cut calories in half.
22. Substitute low- or non-fat Greek yogurt for mayo in tuna, egg, and chicken salad, for sour cream in tacos and on baked potatoes to save on saturated fat and calories and enjoy the health benefits of yogurt.
23. Share an appetizer, entree, and dessert with your dining companion. Savor all the elements of a quality meal while keeping calories in check.
24. Use queso fresco in place of cheddar or Monterey Jack cheese for Latino-style dishes. It's more authentic, costs the same, is stronger in flavor (you can use less!) and lower in fat.
25. Opt for "kiddie" sizes in ice cream parlors. A few spoonfuls are just as satisfying as an entire cone. (Just ask – often kiddie size isn't listed but is available.)
26. Eat a solid breakfast with a good amount (10-15 grams) of protein, in addtion to complex carbohydrates—this combo will keep you satisfied until lunch.
27. Eat a lunch of water packed tuna, olive-oil packed canned sardines, or mackerel with whole grain crackers and a crunchy apple for healthy omega-3s, protein, and lots of fiber.
28. Use cottage cheese in place of ricotta in lasagna to lower saturated fat, and in place of sour cream in blended vegetable dips with crudités.
29. Recent research shows that fat-soluble vitamins (including vitamin A, vitamin K, as well as beta carotene, lycopene, and all the carotenoids) are better assimilated and absorbed by your body when a small amount of healthy fat is eaten in the same meal. Drizzle a teaspoon of extra virgin olive oil over your salad or steamed vegetables, even if you're not using dressing or another sauce, or eat your fresh fruits with nut butters.
30. Add grated carrot and zucchini to your meatloaf and meatball recipes for extra veggies, vitamins, fiber, and flavor.
31. Opt for hummus or peanut butter on toast for added protein and healthier fats.
32. Make your kids' own popsicles with unsweetened fruit juice and fruit, or blend yogurt with fruit juice for a creamier version. You'll make back the money you spent on the molds in a matter of weeks!
33. Don't deprive yourself of foods that you love. If you're obsessed with the oatmeal-maple scones at your nearby coffee shop, allow yourself to have one once a month, or share with a friend. Deprivation can lead to overeating.
34. You've heard it a million times, but once more won't hurt: Drink lots of water. Oftentimes when we think we are hungry, we are actually slightly dehydrated. Check here for recommendations for the optimal amount for you.
35. Take time to chew your food thoroughly. Eating at a slower pace will help your body know when it's really "full," and you'll digest your food better as well.
36. Switch from beef burgers to turkey burgers mixed with oatmeal. You'll cut the fat and add whole grains to your meal.
37. Sauté onions, mushrooms, and a handful of spinach leaves, and add them to your scrambled eggs, for a quick Veggie Scramble good for any meal of the day.
38. Flavored yogurts tend to be very high in added sugar – often about 5 teaspoons per cup! Buy plain instead, and add your own fruit, granola, or even a spoonful of jam or maple syrup.
39. Love Italian sausage? Buying chicken sausage instead of pork can cut the calories almost in half, and the saturated fat by about two-thirds – without losing out on flavor.
40. Balance your calories over a week. If you've had a day of heavy eating, eat lightly the next day.
41. Libations such as beer, wine, and liquor have more calories than you might expect. Cutting back on your alcohol intake is not only good for your health overall, but also your waistline.
42. When filling your plate, make half of it vegetables, one quarter grains (preferably whole) and one quarter protein. Increasing your vegetable intake is one of the easiest ways to improve your eating habits.
43. Use whole wheat flour tortillas in place of white for wraps, burritos, and quesadillas—they have a wonderful flavor and will increase your whole grain intake.
44. Eat fish or seafood 1-2 times a week, and choose baked, steamed, grilled, or poached preparations over fried.
45. If you're new to cooking and eating lots of vegetables, it can be overwhelming for you to make changes. Try picking an unfamiliar vegetable once a month, and build a meal around it. Soon your repertoire will be vast!
46. Choose "natural" brands of nut butters when shopping. They don't have the added sugar and hydrogenated oils that "regular" versions do. In fact, peanut oil has a similar effect of lowering "bad" LDL cholesterol as olive oil does.
47. Most deli meats are loaded with sodium, and some have other additives. Opt for lower-salt versions, naturally processed versions, or make that sandwich filling a "sometimes" option.
48. Load up your baked potatoes, eggs, soups, and beans with fresh or jarred salsa. It's a great way to add flavor and lots of extra veggies.
49. Munch on mucho berries in the summer months when they are freshest and most inexpensive. Freeze batches for use in baking and smoothie-making in the winter months.
50. When making smoothies with fruit, yogurt, and milk (dairy, soy, or rice), throw in a double handful of spinach to get veggies into one more meal. Don't let the odd color throw you off—you'll be suprised at how good it tastes!
51. Salads aren't just for lunch and dinner. Fresh greens with a vinaigrette are a wonderful, fresh option to enjoy with egg or tofu scrambles for breakfast.
52. If you eat red meat, look for a source for local grass-fed beef, which has a much healthier fat profile (twice as many Omega-3s) and support your local agriculture. Check here for resources.
53. Enjoy takeout sandwiches when you're in a hurry, but skip the chips, mayo, and soda, and opt for whole-grain bread.
54. If you choose not to drink red wine, you can still get the health benefits by eating fresh red grapes or drinking grape juice, which are rich in antioxidants and flavonoids.
55. Try using low-sodium chicken or vegetable stock (or homemade) in place of water when cooking rice, bulgur, couscous, farro, barley, and other whole grains. It adds a lot of low-calorie flavor.
56. Dessert doesn't have to be loaded with fat, sugar, and calories. Enjoy fruit—fresh, baked, macerated or poached—with a small amount of dark chocolate, a small scoop of ice cream, or some grappa. Your sweet tooth will be satisfied and you won't be uncomfortably full.
57. Always go to the grocery store with a list and NOT on an empty stomach. Pick out one reasonable "treat" per visit to keep the deprivation devils at bay.
58. Keep a variety of no-added-sugar dried fruit on hand for when your bananas have entered banana-bread stage. Dried fruit packs more calories than the same amounts of fresh, so keep portions to a small handful.
59. Add frozen peas to just about anything—soup, pasta sauce, pasta, grains—for extra veggies and fiber. Add at the end of cooking so they stay firm and sweet.
60. Take your own snacks to movies and when travelling: dried fruit and nuts, homemade cookies, bottled water and juices, or baked chips or pretzels. You'll save money and calories.
61. For a pre-game, protein-loaded treat, puree lowfat cottage cheese with salsa for a dip for baked tortilla chips.
62. Enjoy pasta in healthy amounts: one half cup is a healthy adult portion. It may not seem like much but when you eat it with vegetables, olive oil, or other healthy ingredients you will be satisfied!
63. To avoid overeating at parties and buffets, sit farther away from the food tables, and limit yourself to one pass through the line (unless you're loading up on more salad or veggies!)
64. Use tapenades, avocado, or hummus in place of mayo for sandwiches for healthier fats and protein. If you use mayo, consider one of the brands with added omega-3s or olive oil.
65. Parties often result in an excess of less-healthy foods. Be the one in your social group who starts to bring in healthier options and encourage others to do so as well.
66. Make one dinner per week a Veggie Feast: three or four nutrient-dense vegetables (carrots, broccoli, spinach, beets, squash, tomatoes), lightly steamed, with just a drizzle of extra virgin olive oil. This is particulary wonderful at the end of the harvest season with farmers-market-fresh veggies, and is a great way to ensure you're getting enough of them over the week.
67. Dip ripe strawberries in a thin layer of melted dark chocolate, then let cool on wax paper, for an elegant and healthy dessert.
68. Experiment with different healthy oils. Walnut, hazelnut, avocado, flaxseed, safflower, and grapeseed oils are some options for drizzling and cooking.
69. Educate yourself about your favorite restaurants' cooking methods and options. If you'd like to see more healthy options, ask for them often or make suggestions—restaurants want to cater to your needs.
70. If you eat eggs on a regular basis, consider switching to egg whites for extra protein and less fat. Scrambling them with salsa, hot sauce, or a spoonful of olive tapenade is a great way to add flavor.
71. Spice things up! Add red pepper flakes, chopped jalapenos, garlic, hot sauce, or cayenne to your dishes if you like. Full-flavored food is often more satisfying and can help prevent overeating.
72. Take a 10 to 15 minute break before you help yourself to seconds—particulary if you were voracious before the meal. Oftentimes our stomachs are full before our brain is, and the wait helps to ascertain if you are satisfied.
73. Measure out snack foods (popcorn, chips, cookies, crackers, and even granola) instead of eating directly out of the bag, especially when relaxing in the evening.
74. Enjoy "treat" foods away from home. Have a weakness for French fries, brie, or brownies? Don't keep them stocked at home, but enjoy them in reasonable portions when out for a special occasion.
75. Keep several bags of frozen veggies on hand at all times at home (add to any recipe!) and at work (a bowl of microwaved peas and corn is an easy, fiber-filled snack). Frozen veggies may have even more nutrients than fresh ones out of season, as they are frozen at their peak ripeness.
76. Be open to the "no thank you helping." Just one spoonful—enough for two bites—is enough to sample new foods. Who knows, you might fall in love!
77. Eat a small, healthy snack before heading out to holiday dinners or parties. An apple and a handful of whole grain crackers will help you from indulging in excessive amounts of rich foods (but be sure to enjoy small amounts!).
78. Intersperse each alcoholic drink with a tall glass of water. It will keep you hydrated and avoid overdoing it at celebrations!
79. Make your own tostada shells at home instead of opting for the expensive and pre-cooked boxed kind. A 30-pack of fresh white or yellow corn tortillas can be purchased for around a dollar and will stay fresh for weeks if refrigerated. Simply spread them on a cookie sheet, spray with cooking spray, and bake at 425°F until lightly browned.
80. Add healthy whole grains to a salad by making your own whole grain croutons. Click here for a recipe!
81. Make a point to eat foods with healthy fats at each meal or snack. For example, walnuts in your granola at breakfast, water-packed tuna at lunch with olive oil on a salad, natural peanut butter with an apple for a snack, and avocado on your black bean tacos for dinner.
82. Revel in the flavor, ease, and frugality of cooking a whole chicken. Click here for One Bird Three Meals.
83. Keep a variety of unsalted nuts on hand: walnuts, almonds, peanut, pine nuts, cashews, hazelnuts. Stored in the freezer, they will keep up to a year, and are amazingly versatile in all types of recipes.
84. For crunch and flavor, sprinkle pumpkin seeds, walnuts, or other nuts or seeds on your salad instead of cheese and white-bread croutons.
85. When grocery shopping, cruise the perimeter of the store first. This is where many of the unprocessed foods are located—produce, dairy, and meat, poultry, and fish. If you're trying to cut down on snack foods, avoid the cracker-cookie-chip aisles completely.
86. Whole fruit has more fiber and satisfies longer than juice (even 100% fruit juice).
87. Are you really hungry? If an apple or some other fruit doesn't appeal to you, you're probably not actually hungry – just bored or responding to external food cues.
88. If you're new to trying whole grains, start with different varities of whole-grain pasta. You may have heard horror stories about it in years past, but many improvements have been made to flavor and texture by food manufacturers.
89. Chop pre-cooked chicken sausage into small bits and keep in your freezer. It's a great way to add just a little meaty flavor to soups, omelets, and pasta dishes.
90. For an inexpensive, elegant healthy dessert, try making a fruit granita. Click here for a recipe.
91. Cut whole grain pita bread in wedges, top with a little grated Parmesan cheese, Italian herbs, and a drizzle of olive oil, then broil till golden brown, for a great crispy treat with soups.
92. Try to make at least one meal technology-free: no texting, no laptop, no TV. It's a nice change, whether eating alone or with family or friends, and you'll pay more attention to enjoying your food.
93. Rinse and "spin" lettuce as soon as you bring it home, then layer with paper towels or clean dish towels in a bag or container in the fridge. You'll eat more salads if your lettuce is ready to use – and it can last up to two weeks this way. (Bagged salad greens are also handy, but much more expensive.)
94. Invest in a slow cooker. You'll be amazed at the healthy (and easy!) meals you can get out of one—soups, stews, roasts, chickens, and even vegetables can be ready and waiting for you when you get home in the evening. Click here for No-Soak Crock Pot Black Beans.
95. Make a point to discover what sort of local, seasonal produce can be found near you. It's a good way to connect with the local community—and you'll enjoy the freshness and superior flavor.
96. Start a casual cooking or eating group with friends or co-workers who are also interested in sharing healthy, delicious foods at home, at work, or out at restaurants. You'll be sure to try new foods and learn new techniques and recipes.
97. Use over-ripe bananas to make smoothies. Put one banana in a blender with an equal amount of frozen berries. Add milk (or soy or almond milk) to cover, and blend. No ice needed, with frozen berries.
98. A good portion control trick is to use your salad plates as dinner plates. This will start you off with a smaller portion of everything; after you finish, wait for a bit to see if you need a second helping.
99. Frozen veggie burgers are a great quick dinner; wilt some spinach at the same time in the pan you're cooking them in, top with sliced tomatoes and serve on whole grain toast for a balanced 10-minute dinner.
100. Grilling is a fun and healthy way to cook just about anything! Vegetables, pizza, chicken, fish—even fruit take on great texture and flavor, and it gets you out of the house on a nice summer evening.
101. Your version of dining al fresco (i.e., outside)—can be as simple or as elaborate as you'd like. Fresh air, natural light, friends, and conversation all lend festivity to a meal.