A lot of people think that healthy eating is boring. Well, they’re dead wrong.  Replacing foods that are loaded down with fat and high cholesterol with ones that are full of fiber and nutrients may seem like too much of a challenge,  but  it’s well worth the effort.  Especially  for African American women who suffer disproportionately from obesity. In fact,  we have the highest obesity rate of any ethnic group in America – which contributes to a myriad of diseases like diabetes, kidney and heart disease  as well as high blood pressure (the silent killer).

Simple dietary and lifestyle changes can improve all of them.

Most of us don’t want to spend a lot of time counting  calories or even reading labels, but both are a must for people who are concerned about consuming too much fat, sugar or salt.

Often when eating at restaurants we think we’re making healthy choices but we really aren’t.  Today Show did a segment  on healthy menu swaps at popular eateries.

The column  Eat This Not That on  the  Men’s  Health website  provides a list of calorie-cutting alternative foods.

Here are some simple and basic ideas to improve your health:

• Eat more salads, fruits and fresh vegetables, and whole grains
• Cut down on meat and dairy, which contribute to “  female problems,” and use rice or almond milk instead
• Get rid of the chips and pretzels, and eat healthy snacks like carrot sticks,  nuts and raisins  or seasoned popcorn
• Use portion control and if you lack discipline,  use smaller plates.
• Drink at least  8  eight-ounce glasses of spring water daily
• Get enough rest (6-8 hours of sleep per night)  and take time to meditate
• Exercise regularly. It doesn’t take any money to stretch, walk and run.

Many eateries have heart healthy  menus.  The next time you order that fancy-dan chicken sandwich,  ask the waitstaff to ask  the chef to leave off the mayonnaise, bread crumbs and high-fat cheese. Instead add salad or fresh spinach.  Resist  fat-saturated foods like  mac and cheese and instead  order pasta (preferably whole grain) tossed in olive  oil with fresh garlic and broiled  instead of fried meats that are usually floating in oil.  Instead of the creamy salad dressings,  get lo-cal  or use the olive oil and vinegar that sits on the tables at many restaurants. Eating out can still be a pleasure,  if we pay close attention to the menu and resist those hidden calories.

Related posts:

1. Eating in tops eating out at restaurants