Starting over when it comes to healthy eating can be daunting, but there are a few steps you can take to make the transition smoother. Start by opting for whole foods rich in vegetables, fruit, lean proteins, low-fat dairy and whole grains while avoiding highly processed options.
1. Make Food One of Your Priorities
Food is one of the primary components of life; thus, it makes sense to prioritise nutrient-rich options when planning our diets. A healthy diet should contain an assortment of fruits and vegetables, lean proteins, whole grains and healthy fats. Selecting healthy options doesn’t have to be complicated; making gradual changes over time will help you reach your goals more quickly.
Start by identifying your non-negotiables for healthy eating – those items which will always make an appearance on your plate, such as having a nutritious dinner each night or packing lunches with essential nutrients for work – then stock your fridge and pantry with these foods.
2. Go to the Grocery Store Regularly
Grocery shopping can be a necessary step when it comes to eating healthily, but there are ways you can shop less often while maintaining an adequately stocked refrigerator and pantry. Do not go grocery shopping when hungry! This can lead to poor decision-making and impulse purchases which may not be nutritional.
Start shopping from the perimeter of the store where fresh foods such as fruits, vegetables, lean meats and dairy, bulk items and whole grains are abundant. Bypass the inner aisles which tend to contain processed products that contain higher levels of fats, sugars, and sodium.
3. Fill Your Plate with Nutrient-Rich Foods
Fill half your plate with nutrient-rich foods, like vegetables and fruits. Focus on eating dark green and orange vegetables (such as broccoli, spinach, tomatoes and sweet potatoes) along with dark berries, apples and bananas as part of a balanced diet. It is best to opt for whole fruit rather than juice, as juice contains more sugar but fewer vitamins and minerals.
Your final quarter should consist of healthy fats like olive oil, canola oil and nuts to help your body absorb all the essential vitamins and minerals found in vegetables and fruits. Also aim for foods low in saturated fat and sodium content.
4. Make Meal Planning a Priority
Meal planning can save money and keep you on track with your nutrition goals without being extravagant or complex. Simply plan meals around your schedule and preferences!
Use recipes with limited added sugars, saturated fats and sodium content. Select healthy oils like olive and canola oil while limiting butter. Include lean proteins like fish, poultry and beans in your meal plans while restricting red meat to only 1-2 servings each week. Plan meals around what food you already have available, using frozen ingredients and pantry staples as the basis of each recipe.
5. Get Your Kids in the Kitchen
Kids are more likely to eat foods they helped prepare. While it may take some time, be persistent! Studies show that children need to experience new foods five to ten times before developing an interest in them.
Let them assist with shopping, selecting recipes and meal prep. Teach them healthy cooking techniques as well as how to read Nutrition Facts labels. Kids make great taste testers when new foods are cut up into bite-size portions – just be sure that any hazards, such as sharp or heavy utensils or hot food, remain out of reach.
6. Eat Smaller Meals More Often
With all the conflicting diet advice out there, it can be challenging to know what’s best for you. Aiming for a balanced diet that encompasses all major food groups is key. Eating smaller meals more frequently can help regulate appetite hormones and satiety levels, helping prevent overeating. Eating frequently also boosts energy levels and prevents energy slumps caused by long gaps between meals.
However, it’s important to keep in mind that this eating pattern may lead to increased caloric consumption without appropriate portion control and may aggravate digestive discomfort in some individuals.
7. Stay Hydrated
Water is the optimal means of hydration, but you can also get some of your daily fluid intake through food sources like fruits and vegetables high in water content, like strawberries, cantaloupe, peaches, cucumbers, lettuce, etc. Drinking clear broths, iced tea and low-sodium coffee is another effective way to add fluids into your diet.
Keep a water bottle with you throughout the day for optimal hydration. Try adding lemon or lime slices for extra flavour, and try not to consume caffeine and alcohol, as they can dehydrate you quickly.
8. Eat More Fruits and Vegetables
Fruits and vegetables contain important vitamins, minerals, fibre, and phytochemicals (plant chemicals that may protect against certain diseases), making adding them to your diet the key to optimal health.
Make the best nutritional choice possible when selecting fresh or frozen vegetables and fruit, canned vegetables without added sugars or syrups, as well as cooked options such as steaming with low-fat sauces or herbs to add flavour and nutrition.
Strive for five daily servings of fruits and vegetables. A serving is defined as one cup of chopped or cut vegetables, 1/2 cup dried fruit or 3-4 pieces of whole fruit. Make veggies the centrepiece of your lunch and dinner plates!
9. Eat a Variety of Foods
Feeding on a variety of food helps ensure you’re getting enough vitamins and minerals, such as fruits, vegetables, lean proteins, whole grains and fibre-rich products that provide fibre, antioxidants, vitamin C, calcium and potassium.
Avoid eating too many processed foods, which are typically high in saturated fat, added sugars and salt and low in beneficial nutrients like fibre. Instead, consume a variety of fruits, vegetables, whole grains, lean proteins and dairy or fortified soy beverages – try new fresh, frozen, dried and canned options; don’t forget nuts & seeds as well as seafood!
