How to Start Eating Healthier: Tips and Strategies for Making Small Changes

Introduction

Eating healthier doesn’t have to be a drastic change. With a few simple modifications, you can make a lasting impact on your health and well-being. Eating healthier is a lifestyle choice that involves making mindful decisions about what you eat and drink. “Healthy eating is all about balance,” says registered dietitian and nutritionist David Friedman. “It’s about making sure you’re getting all of the nutrients you need from a variety of sources, while still enjoying the foods you love.” Eating healthier has numerous benefits, including improved energy levels, better digestion, enhanced mental clarity, and weight loss. Read on to learn more about how to start eating healthier today.

Making Small Changes to Your Diet

If you’re looking to make big changes to your diet, it’s best to start small. Making small, incremental changes will help you stick to them and create sustainable habits. Begin by substituting unhealthy foods with healthier options. For example, if you’re used to eating candy or processed snacks, replace them with fruit or nuts. You can also track your progress by writing down what you eat each day. This will help you stay accountable and motivated to keep going.

Eat More Vegetables and Fruits

Vegetables and fruits are essential to a healthy diet. Eating a variety of different types of produce will ensure you get the vitamins, minerals, and fiber your body needs. “The key is to choose a wide variety of colors, textures, and flavors,” says Friedman. “This will help you get all the nutrients you need without feeling deprived.” Eating more vegetables and fruits can be as simple as adding a side salad to your lunch or having a piece of fruit for snack. You can also try incorporating them into smoothies or adding them to meals like stir-fries.

Reduce or Eliminate Processed Foods

Processed foods are typically high in salt, sugar, and saturated fat and low in nutrients. They include anything that has been altered from its natural state, such as frozen dinners, canned soups, and pre-packaged snacks. “These foods may be convenient, but they often lack essential vitamins and minerals,” says Friedman. To reduce your intake of processed foods, try cooking more meals at home using fresh ingredients. You can also find healthier alternatives at the grocery store, such as whole grain breads, lean meats, and low-fat dairy products.

Incorporate Healthy Proteins

Protein is an important part of a balanced diet. It helps build and repair muscle, and provides energy. Healthy proteins include lean meats, fish, eggs, beans, and legumes. “It’s important to choose lean sources of protein, as they are lower in saturated fat and cholesterol,” says Friedman. To incorporate healthy proteins into your diet, try adding grilled chicken to salads or having a hard-boiled egg as a snack. You can also add beans and legumes to soups and stews for an added boost of protein.

Drink Plenty of Water

Staying hydrated is essential for overall health. Drinking plenty of water helps flush out toxins, keeps your skin looking healthy, and aids in digestion. The recommended amount of water to drink per day is eight 8-ounce glasses, or 64 ounces. “To make sure you’re drinking enough water, try carrying a reusable water bottle with you throughout the day,” suggests Friedman. You can also flavor your water with lemon or other fruits to make it more enjoyable.

Avoid Sugary Drinks and Foods

Sugary drinks and foods are high in calories and low in nutritional value. They can also lead to weight gain, cavities, and increased risk of diabetes. “It’s important to be aware of hidden sources of sugar, such as cereals, granola bars, and flavored yogurts,” says Friedman. To reduce your intake of sugary drinks and foods, try drinking unsweetened tea or coffee and opting for plain yogurt instead of flavored. You can also replace sugary snacks with fresh fruit or a handful of nuts.

Read Nutrition Labels Before Purchasing Food

Reading nutrition labels can help you make smarter food choices. Nutrition labels tell you the serving size, calories, fat, sodium, and other key information about the product. “It’s important to look for items that are low in saturated fat and sodium and high in fiber,” says Friedman. Try to avoid products with high amounts of added sugar and trans fats, and opt for healthier alternatives when possible.

Conclusion

Eating healthier doesn’t have to be intimidating or overwhelming. By making small changes to your diet, such as substituting unhealthy foods with healthier options, eating more vegetables and fruits, reducing or eliminating processed foods, incorporating healthy proteins, drinking plenty of water, avoiding sugary drinks and foods, and reading nutrition labels, you can make a lasting impact on your health and well-being.