To improve your health it is essential to start eating healthily, since millions of people live with diabetes, suffer from prediabetes or heart attacks every year.

There is no diet that fits everyone, but if you have diabetes, there are things we can do to keep our hearts and our weight healthy: Eat delicious and nutritious!

Wonderful Pistachios in partnership with Jackie Newgent, chef and registered nutritionist, developed 9 simple tips so that you and your family can eat well and improve their health, put them to the test!

9 Ways to eat deliciously and improve your health

1. Eat larger portions of non-starchy vegetables

Fill half your plate with colorful low-calorie vegetables, such as paprika, eggplant, and zucchini.

Try this: Make vegetables on the grill twice a week, and store them in the refrigerator so they are ready to eat. You can put them in a sandwich, with wholemeal pasta or in a vegetarian burrito.

2. Choose proteins that are vegetable based

For example, beans, tofu, tempeh, and pistachios. This can reduce the consumption of the bad fats found in animal protein.

Try this: Enjoy a bowl of beans with chili and a serving of guacamole, instead of eating a fatty chili con carne. Or you can make a bowl of brown rice pilaf with pistachios sprinkled with tangerine juice, instead of eating a fried rice with pork.

3. Increase the consumption of whole grains

healthy, gluten-free grains collection

This will help you increase your fiber intake, which will help you feel fuller and improve your health.

Try this: Try different whole grains, such as farro or quinoa. You can serve it as rice is served, but it will have a flavor and texture more similar to that of a walnut.

4. Consume the necessary amount of “good” fats

Olive oil

The United States Department of Agriculture (USDA) recommends consuming less than 10% of the daily calories from saturated fats (“bad” fats).

Try this: Choose foods rich in nutrients that also contain good fats, such as the Wonderful Pistachios (contain about 90% unsaturated fats and good for you), extra virgin olive oil and avocado. For example, put pistachios on your salads; cook steamed vegetables and put a little olive oil; sprinkle avocado on your toast.

5. Use natural “salt” and candy from fruit

Traditional glass salt cellar

When consumed in excess, sodium and sugar can be harmful to health.

Try this: Grate the lemon peel and sprinkle it on your plates as if it were salt. To bake, use crushed bananas or date purée instead of sugar and butter.

6. Choose a plan for good snacks for the heart

Wonderful Pistachios

Snacks can help you fill the missing nutrients in your meals since you do not eat anything between meals

(Tip: Never be more than five hours without eating!).

Try this: Save one-of-a-kind packages of Wonderful Pistachios on your work desk. A portion and a half of nuts, such as pistachios, are part of a diet low in cholesterol and saturated fat, perfect for a healthy heart.

This will help you increase your fiber intake, which will help you feel fuller and improve your health.

Try this: Try different whole grains, such as farro or quinoa. You can serve it as rice is served, but it will have a flavor and texture more similar to that of a walnut.

7. Consume the necessary amount of “good” fats

The United States Department of Agriculture (USDA) recommends consuming less than 10% of the daily calories from saturated fats (“bad” fats).

Try this: Choose foods rich in nutrients that also contain good fats, such as the Wonderful Pistachios (contain about 90% unsaturated fats and good for you), extra virgin olive oil and avocado.

For example, put pistachios on your salads; cook steamed vegetables and put a little olive oil; sprinkle avocado on your toast.

8. Use natural “salt” and candy from fruit