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Healthy Eating Tips That Help You Design a Diet You Can Stick To
Healthy eating isn’t just about maintaining an unrealistic weight, rigid nutritional philosophies, or avoiding eating all the foods you enjoy. Healthy eating starts with learning to “eat smart.” It’s more about how you eat, rather than what you eat. You can reduce your risk of diseases like cancer, diabetes, heart disease and depression by making wise food choices.
To set yourself up for success, you should work toward a healthy diet by taking a series of small, manageable steps instead of making one massive, sweeping change. When you approach each of these changes hard, one by one, you’ll be enjoying a healthy diet much sooner than you ever imagined.
Keep things simple. Rather than obsessing over portion sizes and counting calories, look at your diet in terms of variety, freshness, and color. This should make making healthy food choices much easier. Look for foods you like and use easy recipes that call for several fresh ingredients. Over time your diet will become healthy and delicious.
Start slowly and change your eating habits gradually over time. It’s neither smart nor realistic to try to switch to a healthy diet overnight. When you try to change everything at once, it often leads to cheating or giving up entirely on adopting a healthier diet. For example, add a salad to your meal plan just once a day or try using olive oil instead of butter when cooking. As these small changes start to become a habit, you can continue to add healthier choices to your diet.
Any changes you make that improve your diet make a difference. You don’t have to worry about being perfect or cutting out the foods you like altogether in order to have a healthy diet. The long-term goal of eating healthy foods is to feel good. Wise food choices will give you more energy and reduce the risk of certain diseases. Don’t let any mistakes derail your plan. Every time you make a healthy food choice it makes a difference to your health.
Remember that moderation is key. Many people think that healthy eating should be an all-or-nothing proposition, but the real foundation for a healthy diet is moderation. Regardless of what some fad diets lead you to believe, humans require a balance of protein, fat, carbohydrates, fiber, vitamins, and minerals to support a healthy body.
You should never think of specific foods as “off limits.” Whenever you ban food groups or specific foods, you will naturally want these foods. When you finally give in to temptation and eat one of the forbidden foods, you may feel like a failure. If you like salty, sugary or unhealthy foods, try eating them less often and reduce portions when you eat them. Eventually you’ll start craving them less often and start thinking of them as an occasional treat.
Think about portion sizes. Over the years, portion sizes seem to have increased, especially in restaurants. When you dine at a restaurant choose an appetizer rather than an entree or share a meal with a friend. When ordering, never oversize anything. Use smaller plates when eating at home and always consider portion sizes realistically.
When trying to control portion sizes, visual cues often help. Any portion of chicken, fish, or meat should be about the size of a deck of playing cards. A slice of bread should be the size of a CD case, and a teaspoon of salad dressing or oil is the size of a matchbox.
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