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Simple Changes for Lifelong Health

Here is some basic, simple nutrition advice to help you get healthier instantly.

For once, make achieving your “get healthy” resolution easy. No gimmicks, no big outlay of money or time. Just some simple everyday changes to have a happy and healthy new year!

Swap Out: Butter

Swap In: Olive or Canola Oil

Not all fat is bad. Opt for unsaturated (e.g., olive or canola oil) over saturated fats, such as butter. Here’s a nutrition breakdown: 1 tablespoon of olive oil has 14 grams fat, 2 of which are saturated; 1 tablespoon of canola oil has 14 grams fat, 1 gram saturated; 1 tablespoon butter has 11 grams fat, 7 of which are saturated. But because all fats are loaded with calories (119, 124 and 100 calories respectively), still use them in moderation.

Swap Out: Refined Grains

Swap In: Whole Grains

grains-lifelongRefined carbohydrates, such as white bread and sugary sweets, may be just as bad for your heart and arteries as cream and butter—that’s one reason to limit them. But there are also reasons to pick whole grains over refined grains: people who eat plenty of whole grains tend to be leaner and have a lower risk of heart disease than those who don’t. What’s more, whole grains—like brown rice and bulgur—have their bran intact and thus have more fibre, B vitamins, magnesium, zinc and other nutrients.

Appealingly brown-coloured bread or crackers labelled “multi-grain” or “cracked wheat” are sometimes made mostly from refined white flour. The only reliable guide to ensuring that your choice is a true whole grain is to check the ingredients list: the term “whole” or “whole-grain” should precede the grain’s name, such as “whole-grain rye.”