Pears pack a
Individuals who want to consume fewer calories without sacrifi cing nutrition may
want to look to the humble pear. The organization USA Pears notes that a single
medium-sized pear contains just 100 calories. Remarkably, that same pear contains
21 percent of the daily recommended value of dietary fi ber, 8 percent of the
Simple ways to
MAKE MEALS HEALTHIER
Small dietary changes can add up to big health benefi ts.
Cooking foods at home is one
of the simplest ways to gain
greater control over personal health.
Cooking at home is the easiest way
to know precisely what you’re putting
into your body each day. Cooking
your own meals also enables
you to customize recipes so they
align with any dietary restrictions or
personal preferences you may have.
According to a 2021 survey by the
consumer market research fi rm
Hunter, 71 percent of people in
the United States plan to continue
cooking more at home after the pandemic
ends. Increased creativity and
confi dence in the kitchen, as well as
the fact that cooking at home helps
to save money and enables one to
eat healthier, is driving the ongoing
increase in dining in.
When cooking at home, cooks can
consider various tips to make meals
that much healthier.
• Increase fi ber intake. Fiber improves
bowel regularity and helps
a person feel full between meals.
High fi ber foods also help stabilize
blood sugar levels. Two servings of
fi brous foods at each meal and an
additional fi ber-rich snack each day
can ensure your body is getting the
fi ber it needs.
• Slow down eating. The pace at
which a person eats a meal can affect
his or her overall health. Healthline
reports that fast eaters are more
likely to eat more and have higher
body mass indexes than slow eaters.
• Choose whole grains. Choosing
whole grain breads or cereals over
refi ned grains can make for a more
nutritious diet. Whole grains are
linked to a reduced risk for type 2
diabetes, heart disease and cancer.
• Swap Greek yogurt for other varieties.
Greek yogurt contains up
to twice as much protein as regular
yogurt, providing roughly 10 grams
per 3.5 ounces. Protein along with
fi ber helps a person feel fuller longer,
which can manage appetite and
reduce overeating. Greek yogurt
also can replace mayonnaise or sour
cream in certain recipes.
• Add a vegetable to every meal.
Vegetables are loaded with essential
vitamins and minerals. Plus,
they tend to be high in antioxidants
that strengthen the immune system.
Increase vegetable intake by eating
vegetables with every meal.
• Choose healthy fats. While a person
should minimize the amount of
oils and other fats used during the
cooking process, when it’s necessary
for a recipe, select the best fat
possible. Olive oil is a monounsaturated
fat that is packed with antioxidant
polyphenols. It is considered
a heart-healthy oil, and it may promote
a healthy brain and memory
• Cut out sweetened beverages. Sodas
and other sweetened drinks are
leading sources of added sugar in
diets. Opting for water or naturally
sweetened fruit juices can improve
daily value of vitamin C and 4 percent of the daily value of potassium.
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