Put pleasure on your plate

Eat the right stuff. Boost your health. Feel better than ever. Simple enough, right?

If you’ve ever attempted but failed to stick to a healthy diet, you know this is often easier said than done. “One of the biggest things that gets in the way of eating a well-balanced diet is a lack of pleasure,” explains Eliza Kingsford, psychotherapist and author of Brain-Powered Weight Loss. If you don’t like what you’re eating, you won’t continue to eat it — no matter how healthy it is. The solution: Find foods you love that love you back. Here, Kingsford and registered dietitian Jennifer McDaniel, M.S., R.D.N., owner of McDaniel Nutrition Therapy, share preparation and cooking techniques designed to do just that.

Spice up your spice cabinet

By limiting food seasoning to salt and sugar, you’re not just adding extra sodium and calories to your meal — you’re missing out on extra flavor, says McDaniel:

• Skip the salt. Instead, sprinkle a teaspoon of one, or a combination, of the following over meals: black pepper, garlic powder, curry powder, cumin, dill seeds, basil, ginger, coriander, onion powder, tarragon, and oregano.
• No sugar, all spice, and everything nice. Try cinnamon, cloves, ginger, cardamom, anise, fennel, and mint instead of sugar.
• Embrace your inner Top Chef. Experiment until you find seasoning combos you can keep in regular rotation. 
• Sauce smartly. While many butter- and cheese-based sauces can pack on calories, that doesn’t mean all varieties should be excluded from a healthy diet. Kingsford’s go-to’s: Frank’s hot sauce, Cholula hot sauce, mustard, and salsa. (Just make sure the sauce you choose has no more than 400 milligrams of sodium per serving — 140 milligrams or less is ideal.)

Shake up your salads

Salads are excellent for packing tons of nutrients into a single, convenient bowl, but that doesn’t mean they have to look like salads, says McDaniel. Try replacing standard toppings (grape tomatoes, carrots, onions) with flavorful ingredients that are loaded with fiber and protein — like chickpeas, dried cherries, and canned artichoke hearts.

Double down on herbs

“Quite often, recipes will only require 1 to 2 tablespoons of fresh herbs,” explains McDaniel. “But adding more can jack up the flavor without extra salt or sugar.” Plus, many herbs contain phytonutrients, which have anti-inflammatory and antioxidant properties. (A single teaspoon of oregano delivers more antioxidants than a sweet potato!) Try these: parsley, saffron, thyme, basil, rosemary, oregano, sage, cilantro, and fennel.

Be adventurous with grains

“It’s easy to get stuck in a food rut, and that’s especially true when it comes to grains,” says McDaniel, noting that ancient grains like quinoa, bulgur, farro, and black rice have a complex, nutty flavor. She adds that these also have a meaty texture, which can make them more satisfying in meals. 

Bring the heat

The texture of food can have a big impact on how your brain interprets how it tastes, so if the same oven-roasted meat and steam-microwaved vegetable dinner seems lackluster as of late, it might be a good time to switch up your methods:

• Go for grilling. On top of adding a smoky flavor and charred texture to foods, grilling is surprisingly versatile. Vegetables, and even fruits like peaches, grapefruit, and watermelon, taste great grilled. (Add a dash of olive oil and a squeeze of lemon for extra flavor.) No grill on hand? Invest in a cast-iron skillet, a heavy-bottom pan that helps to evenly distribute and better hold heat when cooking. Broiling foods can also achieve a similar effect.
• Sizzle and sear. For a dose of extra moisture, try searing meats on a hot pan with oil. This technique gives meats a crispy, juicy texture without adding fats or salts. Be sure to brown on each side.
• Caramelize for extra color and flavor. Sautéing vegetables, like onions, in olive oil until they’re slightly brown helps to release their juices and bring out their naturally occurring sugars.

Focus on frozen

“Using frozen vegetables is a simple way to add variety to a healthy diet without the extra work,” explains McDaniel. “As a busy mom of three boys, I lean on frozen foods more than ever.” Here’s why:

• They speed things up. Most frozen fruits and vegetables are precut, reducing prep time.
• Serving sizes are more manageable. Frozen foods generate 47 percent less food waste compared to fresh kinds.
• They’re nutritious. Frozen produce contains as many nutrients as fresh ones.
• The guesswork is removed. For an easy dinner, pair any frozen vegetable you have with a frozen meat and herbs/spices.
• You’ll save. Frozen meats and vegetables are often up to 50 percent cheaper than fresh ones.

Don’t forget to indulge!

This is perhaps the most important tip: While it’s true that you should be aiming to eat clean for most meals, don’t feel as though you need to aim for perfection. “Don’t let best be the enemy of good,” explains Kingsford. “If you need a little extra sauce on your plate, or if you want to indulge in your favorite foods every now and then, don’t give that up for the sake of being perfect 24/7.”

4 nutrients every older adult needs

Fuel strong, healthy aging by making sure your diet contains these nutrients:

Calcium

• How much adults over 50 need: Women need 1,200 milligrams per day while men need 1,000 milligrams per day
• Why it's important: Combats bone density loss from aging
• Where to find it: Leafy dark greens, canned fish and fatty fish, milk, eggs, beans and lentils

Vitamin D

• How much adults over 50 need: 400 milligrams per day 
• Why it's important: Combats bone density loss from aging
• Where to find it: Canned fish, fatty fish, milk, eggs, mushrooms

Vitamin B12

• How much adults over 50 need: 2.4 micrograms per day
• Why it's important: Boosts cardiovascular and bone health, in addition to delaying cognitive decline
• Where to find it: Fatty fish, lean meat, fortified cereals

Potassium

• How much adults over 50 need: 4,700 milligrams per day
• Why it's important: Helps to lower blood pressure by easing tension on the blood vessel walls
• Where to find it: Low-fat or non-fat dairy products, prune and carrot juice, potatoes, beans and lentils