Eating healthier doesn’t have to be overwhelming. If you want to adopt healthy habits that will last, then the easiest way to do it is by making small, gradual changes. Don’t expect too much from yourself too soon— it takes about a month for any new action to become habit.
Before you start making any changes to your diet, take a week or two to observe your current eating habits. Write down and track everything that goes in your mouth, including drinks and treats, no matter how small— BE HONEST with yourself. Keeping a food journal will really open your eyes— realizing that you ate 10 cookies over the course of the week might make you think twice before reaching into the cookie jar again tonight, for example. You may not realize how bad your present eating habits are until you see an unhealthy pattern right there in black and white. Once you see that some changes are in order, then you’re ready to take the next steps.
Making Small Changes
If you can’t stand the taste of broccoli, then vowing to eat it more often is pretty unrealistic. But if increasing the number of vegetables you eat each day is one of your goals, start by finding a few different ones that you can painlessly work into your diet. Make sure you select a variety of colors (dark green, red, orange, etc.) to get the most nutrients per bite.
If you know you need to eat more fruit, start by adding some sliced bananas to your oatmeal in the morning or add some blueberries to some Greek yogurt for a great high-protein snack between meals.
As you adopt this new style of eating, you will find that your food preferences will gradually change— when you cut out high-sugar, high-fat goodies, your cravings will actually go away in time. Your body wants healthy food!
Healthier Substitutions
One of the biggest challenges of healthy eating is finding substitutions for existing foods in your diet. Here are some tips to make the transition easier:
• Use mustard instead of mayo on your sandwiches. You’ll get lots of flavor with much fewer calories and less fat.
• Select whole-wheat bread over white bread. Be sure to read the label to ensure you’re getting whole grains, not just colored white bread. An even better option would be a sprouted grain like Ezekiel bread.
• Start using lean ground beef, pork tenderloin or fish instead of high-fat cuts of meat. Extra lean ground turkey makes a great substitution for ground beef in foods such as chili.
• Change your cooking methods. Bake, grill or broil your meals instead of frying. Use non-stick sprays— or better yet, non-stick pans— instead of oil.
• Drink more water. Slowly reduce the amount of soda you drink and replace it with herbal tea or water. Aim for eight cups of pure water each day.
• Don’t drink your calories. Eat a whole orange instead of drinking a glass of juice, for example. Real food is usually more filling and more nutritious than juices, fruit drinks, soda and other high-calorie beverages.
• Order steamed vegetables on the side instead of fries. Flavor them with lemon juice or herbs and spices instead of butter.
• Serve sauces and dressings on the side. Dip your fork into the sauce, then dip your fork into the food. You’ll still have the flavor but with fewer calories.
• Gradually switch to skim milk. Milk commonly comes in four varieties: whole (4% fat), two percent, one percent and skim (0% fat). Gradually wean yourself from the higher-fat varieties to the lower fat milk every two weeks. For example: continue drinking your normal two percent milk for two weeks, then move to one percent for two weeks, and then your palate will be ready for the consistency of skim milk. Other options for those who are lactose intolerant would be coconut milk and almond milk.
• Snack on fruit and nuts instead of sugary treats. The fiber, protein and healthy fats in this combo will sustain you to your next meal and you won’t have the energy slump that comes after eating candy. Be aware of portions when eating nuts, though— the calories add up quickly!
• Switch from full-fat cheeses to reduced-fat or fat-free cheeses the same way you would with milk (see previous tip).
• Reduce your portion size. Most people will eat whatever amount of food is in front of them, so start putting your meals on smaller plates. You will be just as satisfied because your mind “sees” that you’re eating a full plate of food. When eating out, ask for half of your meal to go before it is brought to the table. This will help prevent overeating.
Eating a healthier diet doesn’t have to mean deprivation. You don’t have to cut out your favorite foods completely— you just have to make a few changes. Treat yourself to a mini dark chocolate bar instead of a full-sized one, for example. By trying to eat the most nutritious foods possible, you are creating a healthy lifestyle that will help you reach your best weight. You deserve the very best!
This information is for general purposes only. Always consult your doctor before beginning any training or diet/supplement program.
