A healthy diet has been scientifically proven to provide numerous health benefits, such as reducing your risk of several chronic diseases and keeping your body healthy.
However, making major changes to your diet can sometimes seem very overwhelming.Instead of making big changes, it may be better to start with a few smaller ones.
1. Slow Down
The pace at which you eat influences how much you eat, as well as how likely you are to gain weight.Your appetite, how much you eat and how full you get is all controlled by hormones. These hormones signal your brain whether you’re hungry or full.
2. Choose Whole-Grain Bread—Not Refined
You can easily make your diet a bit healthier by choosing whole grain bread in place of traditional refined-grain bread.They are also a good source of fiber, B vitamins and several minerals, such as zinc, iron, magnesium and manganese.
There are many varieties of whole-grain bread available, and many of them even taste better than refined bread.
3. Add Greek Yogurt to Your Diet
Greek yogurt (or Greek-style yogurt) is thicker and creamier than regular yogurt.It has been strained to remove its excess whey, which is the watery part of milk. The end result is a yogurt that is higher in fat and protein than regular yogurt.
Simply replace some snacks or regular yogurt varieties with Greek yogurt for a hefty dose of protein and nutrients.
4. Don’t Shop Without a List
There are two important strategies to employ when you go grocery shopping: make your shopping list ahead of time and don’t go to the store hungry.Not knowing exactly what you need makes room for impulse buying, while hunger can further exacerbate your impulses.
To make sure you don’t give in to your impulses, plan ahead and write down what you need beforehand.
5. Eat Eggs, Preferably for Breakfast
Eggs are incredibly healthy, especially if you eat them in the morning.They are rich in high-quality protein and many essential nutrients that people often don’t get enough of, such as choline.
When looking at studies comparing various types of calorie-matched breakfasts, eggs come out on top.
In fact, the men who had eggs for breakfast automatically ate 270–470 fewer calories at lunch and dinner buffets, compared to those who ate other breakfasts.
6. Increase Your Protein Intake
Protein is often referred to as the king of nutrients, and it does seem to have some superpowers.Aim to add a source of protein to each meal and snack. It will help you feel fuller for longer, curb cravings and make you less likely to overeat.
7. Drink Enough Water
Drinking enough water is important for your health.8. Bake or Roast Instead of Grilling or Frying
The way you prepare your food can drastically change its effects on your health.Grilling, broiling, frying and deep-frying are all popular methods of preparing meat and fish.
Healthier cooking methods include baking, broiling, simmering, slow-cooking, poaching, pressure cooking, stewing and sous-vide.
9. Take Omega-3 and Vitamin D Supplements
A surprising number of people around the world are deficient in vitamin D, including 42% of the US population (45, 46).Vitamin D is found in very few foods, but fatty seafood generally contains the highest amounts.
10. Replace Your Favorite ‘Fast Food’ Restaurant
Eating out does not have to involve unhealthy foods.Consider “upgrading” your favorite fast food restaurant to one with healthier options.
11. Try at Least One New Healthy Recipe Per Week
Deciding what to have for dinner can be a constant cause of frustration, which is why many people tend to use the same recipes again and again.Chances are you’ve been cooking the same recipes on autopilot for years.
Whether these are healthy or unhealthy recipes, it’s always healthy to try something new.
Aim to try making a new healthy recipe at least once per week. This can change up your food and nutrient intakes and hopefully add new and healthy recipes to your routine.
12. Choose Baked Potatoes Over French Fries
Potatoes are very filling and a common side to many dishes (56).That said, the method in which they’re prepared largely determines their health effects.
13. Eat Your Greens First
A good way to ensure that you eat your greens is to eat them as a starter.By doing so, you will most likely finish all of your greens while you are the hungriest and be apt to eat less of other, perhaps less healthy, components of the meal.
This may lead you to eat fewer and healthier calories overall, which may result in weight loss.
Furthermore, eating vegetables before a carb-rich meal has been shown to have beneficial effects on blood sugar levels.
14. Eat Your Fruits Instead of Drinking Them
Fruits are very healthy. They are loaded with water, fiber, vitamins, and antioxidants.Because fruits contain fiber and various plant compounds, their sugars are generally digested very slowly and do not cause major spikes in blood sugar levels.
Even real fruit juices lack the fiber and chewing resistance provided by whole fruits. This makes fruit juice much more likely to spike your blood sugar levels.
15. Cook at Home More Often
Try to make a habit of cooking at home most nights, rather than eating out.For one, it’s easier on your budget.
Second, by cooking your food yourself, you’ll know exactly what is in it. You won’t have to wonder about any hidden unhealthy or high-calorie ingredients.
Also, by cooking large servings, you will also have leftovers for the next day, ensuring a healthy meal then, too.
16. Become More Active
Good nutrition and exercise often go hand in hand.17. Replace Your Sugary Beverages With Sugar-Free or Sparkling Water
Sugary beverages might possibly be the unhealthiest thing you can drink.Try replacing your sugary beverage with either a sugar-free alternative or simply choose still or sparkling water.
18. Stay Away From “Diet” Foods
So-called “diet foods” can be very deceiving.They‘ve usually had their fat content reduced dramatically and are often labeled “fat-free,” “low-fat,” “fat-reduced” or “low-calorie.”
However, to compensate for the lost flavor and texture that the fat provided, sugar and other ingredients are often added.
19. Get a Good Night’s Sleep
The importance of good sleep cannot be overstated.20. Eat Fresh Berries Instead of Dried Ones
Berries are very healthy and packed with nutrients, fiber and antioxidants.Most varieties can be purchased fresh, frozen or dried.
Although all types are relatively healthy, the dried varieties are a much more concentrated source of calories and sugar, since all the water has been removed.
The dried varieties are also often covered with sugar, further increasing the sugar content.
21. Eat Popcorn Instead of Chips
It may be surprising that popcorn is a whole grain that’s loaded with nutrients and fiber.For healthy popcorn, try making your own popcorn at home (not microwave popcorn varieties) or purchase air-popped popcorn.
22. Choose Healthy Oils
Unfortunately, highly processed seed and vegetable oils have become a household staple over the past few decades.Examples include soybean, cottonseed, sunflower and canola oils.
These oils are highly processed and high in omega-6 fatty acids, but deficient in omega-3s.
23. Eat From Smaller Plates
It has been proven that the size of your dinnerware can affect how much you eat.24. Get the Salad Dressing on the Side
Simply getting to the point of being able to order a salad at a restaurant is a great achievement for some people.25. Drink Your Coffee Black
Coffee, which is one of the most popular beverages in the world, is very healthy.However, many commercial varieties of coffee contain lots of additional ingredients, such as sugar, syrup, heavy cream, sweeteners and milk. Many of these drinks are practically desserts in a cup.
Drinking these varieties quickly negates all of coffee’s health benefits and instead adds lots of unwanted calories and sugar.
The Bottom Line
Completely overhauling your diet all at once can be a recipe for disaster.Instead, try to incorporate some of the small changes in this article to make your diet healthier.
Some of these tips will help you keep your portion sizes reasonable, while others will help you add nutrients or adapt to something new.
Together, they’ll have a big impact on making your overall diet healthier and more sustainable, without a huge change in your habits.