Quick Tips
Tip #1 - Replace fried foods with grilled, roasted or slow cooked ones. This will allow you to begin to re-train your palate to re-identify the true flavor of foods. It will cut down your intake of "bad" fats that are by-products of fried foods. It will also help reduce your salt intake since many fried foods contain high amounts of salt.
Tip #2 - At home, use just enough olive oil to coat your fish or chicken so that you can grill it or roast in the oven. To enhance the flavor of grilled foods, keep fresh herbs such as thyme, basil and rosemary on hand. Fresh lemon, cracked black pepper or more heat crushed red pepper can add a nice flavor boost to any chicken or fish. You can do the same with a lean cut of meat, but add fresh vegetables such as carrots, leeks or mushrooms at the end of the cooking process as they impart a nice flavor to the meat. If grilling red meat, drain off excess fat.
Tip #3 - When eating out, look for items on the menu that are grilled and make sure you ask for it to be grilled without butter. Many places will grill the items but will add liberal amounts of butter to increase the flavor (especially vegetables). If any of the dishes have an accompanying sauce, make sure that it's not cream or butter based, and have them serve it on the side. Ask for fresh lemons, limes, herbs, or extra vegetables (like tomatoes) on the side to bump the flavor up and minimize use of salt.
Tip #4 - Eliminate canned foods. Most canned foods are high in sodium. Excess salt can act like a taste bud sedative and make it hard to detect flavors and can cause you to consume more.
Tip #5 - Buy produce fresh and in season. In-season produce is usually not cost prohibitive and will be bursting with flavor. Many different types of produce are available in season; so you don't have to fall into a routine of eating the same thing day after day.
Tip #6 - Eat more vegetables! Most vegetable dishes can be prepared in less than 20 minutes with minimal fuss and seasonings. Vegetables are filling and will help you to be satisfied quicker than a meal without them.
Tip #7 - If fresh produce seems a little overwhelming, then alternate between fresh and "flash" frozen produce. Flash frozen produce is usually harvested in season and then immediately frozen at a very low temperature in its natural state before being transported to the seller. This will give you the option of eating certain items year-round without breaking the bank and without compromising the flavor and nutritional benefits of the item.
Tip #8 - Take baby steps when modifying your diet. Set small goals in the kitchen each week. One week practice a new cooking technique. The next week try a new food and learn its flavor profile. Update one of your favorite recipes by substituting an ingredient with an item from the power food list.