5 Small Changes That Can Make A Big Difference In Your Health

You do not have to change your entire eating habits or spend much more just to eat healthy foods. Sometimes, all you need is a few small changes that can make a big difference in your health and even improve blood tests, weight and abdominal volume.

1. Add oatmeal

Oatmeal is one of the most important and healthy foods in our diet. Many people know oatmeal only in the form of quaker or granola that is rich in fruits and nuts. Another way to enjoy the health benefits of oatmeal is to eat its fiber – oat bran.

The type of fiber of the oatmeal is considered a “soluble fiber” capable of digesting the cholesterol and removing it from the body. After a few months of regular consumtion of oat bran, you will notice a significant decrease in serum cholesterol .

How do you do that?

The simplest way is to add a teaspoon of oat bran to the food twice a day. You can add it in yogurt, salad, patties and even crispy schnitzel. It is possible to combine the whole oats in the form of porridge, granola, cookies, muesli and more.

2. Use whole grains

The grains we eat can be a very important source of vitamins, minerals and fiber. To enjoy all its goodness, you have to be careful to consume the whole grain.

How do you do that?

Before you reduce the amount of bread on the menu or avoid pasta altogether, try replacing all products from white flour to wholemeal products. This means preferring whole-grain rice over white rice, eating whole-grain pasta, and indulging in cookies and whole-wheat snacks.

After a few days, you will get used to the new texture, find that you eat less, and that the function of your digestive system improves. For all this to happen, be sure to increase the amount of water you drink at each meal and throughout the day.

3. Stop drinking sugary drinks

Speaking of the importance of drinking, the most important change in this area is to give up sweet and diet drinks. True, you have to get used to getting along without them but after five or six days, the body realizes that you are serious and get used to these changes.

How do you do that?

Open the day with two glasses of water, even before morning coffee. By lunch, try a drink of water and by the time you get home, drink at least two more. That way, you’ll arrive in the evening after you’ve finished a liter and a half or two liters of water when you’re less hungry and more alert and vital. If you used to drink three or four glasses of juice during the day, the amount of calories you consume will also decrease significantly.

4. Reduce fat intake to 5%

High fat content is not recommended for health or diet. However, there is always a dilemma as to how low should you go down.The recommendation is “5% fat” as the main line for healthy eating. You should not drop too low, ensuring that this range of fat percentage is appropriate for almost every diet.

How do you do that?

Buy 5% fat cheeses which has a wide variety and many possibilities. In the spreads department, the prepared and wet salads are usually higher in fat, but you will find versions of the same product with a reasonable fat content of 5% (mayonnaise, a thousand island sauce, garlic sauce, etc.).

5. Enough frying foods

If we are dealing with fat, one of the most important recommendations is to avoid frying and switch to cooking or baking which are methods that do not consume high amounts of oil. The problem with frying is not only the high calorie content but also the risk of creating trans fat that is not healthy for the body.

How do you do that?

You can find the non-fried version of all fried foods. For example, instead of frying the fries, you should bake it in the oven. Schnitzel can also be baked in the oven with the crisp coating, and cauliflower cooks out really well in the oven. Patties are recommended to be prepared in tomato sauce and do not fry at any stage of preparation. Onion can be steamed, and a chicken breast to cooked on a non-stick skillet.