Practice Two Days of Healthier Eating Habits

Quick Win

48 hours of wholesome choices will get you off to a great start.

Try This Today

Day 1:

• Mix it up in the morning.

Try a bowl of plain Greek yogurt mixed with lots of berries, followed by a scrambled egg and whole-wheat toast to get your day off to a protein-filled start. Follow this Nut & Berry Parfait recipe.

• Take time out for lunch.

These flavorful, Mediterranean Lettuce Wraps with healthy chickpeas can be made ahead of time, ready to eat when midday rolls around.

• Stave off afternoon slump with a snack.

Quell those midafternoon hunger pangs with whole-wheat pita chips (even better if homemade) dipped into a Creamy Cilantro-Avocado Dressing.

• Easy dinner prep.

Whip up this omega-3 rich Salmon with Whole Wheat Pasta and Peppers. Finish up with fresh fruit for dessert.

Day 2:

• Breakfast

These pumpkin bread puddings make a delicious start to the day. Pair one with a glass of milk or cup of tea or coffee.

• Lunch

Easy to prepare and a treat to eat: Vegan Burrito Bowls with Cauliflower Rice can be made ahead and refrigerated, ready to grab when you’re running out the door.

• Afternoon snack

Sometimes you don’t want anything more than a refreshing drink. That’s where this refreshing green smoothie comes in.

• Dinner

Crispy Portobello with Caramelized Onion & Blue Cheese: Pair this vegetarian burger with oven-baked sweet potato fries and salad for a perfect informal weekend dinner.

Why

Take a two-day break from pancakes, pastries, bacon and sugar cereals and opt for high-protein, whole grain options with lots of fruit for breakfast. Eat dinner early enough to digest it before you turn out the lights — eating late in the day has been linked to weight gain and makes it harder to sleep for some people. Fruits and veggies, fish and whole grains are part of the Mediterranean diet, a good choice for supporting brain health, according to AARP’s Global Council on Brain Health 2018 report “Brain Food.” A review of studies, published in 2021 in the Journal of Internal Medicine, found strong evidence that Mediterranean-style eating may lower the risk of cardiovascular disease and help protect cognitive function, among other benefits.