4 easy healthy eating tips

Eating healthy doesn't have to be a chore—it can be easy and delicious! Follow these four easy tips today: with a few simple adjustments to your day-to-day routine, you can bring your healthy lifestyle to the next level.

• Julia Child always said to use real butter when you wanted butter, and we agree. But she never told you what type of butter!
• We recommend whipped. It's still the real thing, but at 60 calories a serving compared to stick butter's 100, and with five grams of saturated fat compared to regular butter's seven, you'll use less, saving calories. Let it soften before using—it spreads easier, ensuring you'll use even less!

If you're as sick of hearing about the health benefits of "brightly coloured vegetables" as we are, here's some good news: researchers at Pennsylvania State University found you can get the same levels of disease-fighting antioxidants in portobello and cremini mushrooms as in the commonplace carrots and green peppers. We prefer ours grilled, please, with just a dash of balsamic vinegar.

If you find it hard to get excited about the veggies on your plate, try starting your meal with veggies only. Before you even bring out the chicken or lasagna, eat a double portion of salad, green beans or broccoli—whatever vegetable you're serving that night. Or a hearty vegetable soup. Then sit and chat with your dinner companion for 15 minutes before getting the next course. You'll eat less of the rest of the meal!

Beans are packed with fibre: there are 15 grams in just 250 millilitres/one cup of black beans. And, since they come canned, they're so easy to use. Just rinse them first to remove excess sodium (or look for the no-salt-added variety). Not sure what to do with them?

• Purée a can of cannellini beans with two garlic cloves, 15 millilitres (one tablespoon) lemon juice and 15 millilitres (one tablespoon) olive oil. Use as a dip for veggies and whole-grain crackers.
• Spread nonfat refried beans on a whole wheat burrito and sprinkle with chopped chicken and shredded cheese.
• Use 50 grams (1/4 cup) black beans and salsa as a filling for your morning omelet.
• Make a bean salad with canned black beans, fresh or frozen corn kernels, chopped cilantro, chopped onion and chopped tomato. Drizzle with olive oil and a dash of vinegar, salt and pepper.
• Make your own chili pizza. Top a prepared (whole wheat) pizza crust with kidney beans, shredded cheese and ground turkey cooked with chili flavourings.