One of the most important aspects of staying healthy is eating a balanced diet. A healthy diet can prevent chronic diseases, such as heart disease and diabetes, and can even help control disease in those who already suffer from chronic diseases.1
While everyone's concept of healthy eating differs, the ultimate goal is to develop a pattern of consuming foods and beverages that contain the nutrients needed to maintain overall health.
So how do you start a healthy diet and maintain it over time. Here are some of the best ways to do it, according to our experts.
Start slowly.
When you first start eating, you don't know everything there is to know about healthy eating. We have a lot to learn - and a lot to do.
That's why dietitian Trista Best, LD, advises starting slowly. A great way to start healthy eating is to make small changes in your eating habits without feeling overwhelmed2.
You can do the same by trying new healthy foods. The same goes for trying new healthy foods. Choose vegetables you've never eaten before, learn new recipes, and incorporate them into your diet. If you do this every week or even once a month, you'll end the year with new healthy foods and lots of recipes you never thought you'd like before."
Keep track of your intake
You may find that you're not eating as healthy as you wanted to.
According to nutritionist Lisa DeFazio, RD, one way to pay more attention to your food choices is to write on paper." DeFazio said: "Write down the reasons why you want to eat healthy (lose weight, lower cholesterol, increase energy, feel better, etc.) and read that list every day." Use an app like MyFitnessPal to track your food intake and make sure you're getting all the nutrition you need."
Indeed, if you take the time to write down what you eat, you may be surprised at what you find out. To find out your ideal intake, consult your doctor or ask for a referral to a nutritionist.
The USDA MyPlate plan is also an individualized meal plan that shows what and how much to eat based on age, gender, height, weight, and physical activity level.3
Cut down on overprocessed foods.
Processed foods are convenient when you have to combine work, household chores, and other commitments. However, overprocessed foods have been linked to lower quality complete meals, obesity, and other health problems.4
According to dietitian Summer Yule, RD, ultra-processed foods make it difficult to control food portions because they contain multiple servings in one package and an excess of less wholesome ingredients.
Ultra-processed foods are highly processed foods,Here are some of the best strategies for doing so, according to experts.
How to start healthy eating - 10 tips from a nutritionist - GettyImages-1165297625
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Start slowly.
When you're just starting out, you don't know everything there is to know about healthy eating. After all, there's a lot to learn.
That's why nutritionist Trista Best (LD) advises starting slowly. A great way to start eating healthier without overdoing it is to make small changes to your diet2.
You can do the same by trying new healthy foods. The same goes for trying new healthy foods. Choose vegetables you've never eaten before, learn new recipes, and incorporate them into your diet. If you do this every week or even once a month, you'll end the year with new healthy foods and lots of recipes you never thought you'd like before."
Keep track of your intake
You may find that you're not eating as healthy as you wanted to.
According to nutritionist Lisa DeFazio, RD, one way to pay more attention to your food choices is to put pen to paper. Write down the reasons you want to eat healthier (lose weight, lower cholesterol, increase energy, feel better, etc.) and read that list every day," DeFazio says.
Eat more plants.
The benefits of eating plant-based foods, such as vegetarian and vegan, are well documented. For example, studies have shown that vegetarians have higher levels of healthy fats, antioxidants and anti-inflammatory compounds in the body than non-vegetarians.6
Thus, eating more plant-based foods may be one way to start a healthier diet. However, there are health benefits even if you are not a vegetarian. The flexitarian diet, which is mostly vegetarian but sometimes includes animal protein, has been named one of the best diets of 2022 by US News & World Report.
Remember, it's not all-or-nothing. That perspective can be daunting and lead to failure," says Best." "Try making one of your favorite non-vegetarian meals vegan by substituting some ingredients, such as tofu tacos instead of beef. With this approach, not only will you be eating healthier, but you might also be trying new foods.
Balance your plate.
Another way to start eating healthier is to think about what's on your plate. However, certain foods should play an important role in every meal, DeFazio says.
Fruits and vegetables should be the foundation of your diet, and half of your plate should consist of vegetables," DeFazio says. DeFazio recommends eating low-fat protein and one serving of fruit at each meal.
For protein for breakfast, choose 1 ounce of nut butter, turkey bacon, cottage cheese and eggs. For lunch and dinner, that means three to four ounces of protein, such as skinless chicken breast or fish, for a quarter of your plate. By the way, three ounces is the size of a playing card8.
You can do the same by trying new healthy foods. The same goes for trying new healthy foods. Choose vegetables you've never eaten before, learn new recipes, and incorporate them into your diet. If you do this every week or even once a month, you'll end the year with new healthy foods and lots of recipes you never thought you'd like before."
Keep track of your intake
You may find that you're not eating as healthy as you wanted to.
According to nutritionist Lisa DeFazio, RD, one way to pay more attention to your food choices is to write on paper." DeFazio said: "Write down the reasons why you want to eat healthy (lose weight, lower cholesterol, increase energy, feel better, etc.) and read that list every day." Use an app like MyFitnessPal to track your food intake and make sure you're getting all the nutrition you need."
Indeed, if you take the time to write down what you eat, you may be surprised at what you learn. To find out your ideal intake, consult your doctor or ask for a referral to a nutritionist.
The USDA's MyPlate plan is also an individualized meal plan that shows what and how much to eat based on age, gender, height, weight, and physical activity level.3
Cut down on overprocessed foods.
Prepared foods are handy, especially when you have to combine work, family, and other commitments.However, over-processed foods have been linked to poorer quality nutritious meals, obesity and other health problems.
According to dietitian Summer Yule, RD, ultra-processed foods make it difficult to control food intake because of multiple repetitions in one package and an overabundance of less healthy ingredients.
'Ultra-processed foods are highly processed foods designed to be very easy to overeat,' Yule says. 'For example, commercial cookies, breakfast cereals, frozen corn dogs and other convenience foods. These foods are high in sugar, white flour and fat, relatively low in vitamins and minerals, but high in calories.
Meal planning can be a catalyst for making the decision to eat better.5 Instead, try to default to cooking whole foods and making your own meals. That way, you may find yourself eating healthier foods rather than reaching for processed foods.
Note: Even if you cut back on processed foods, shredded frozen vegetables, canned beans and peeled pistachios are still whole foods, even if they are processed.
Eat more plants.
The benefits of eating plant-based foods, such as vegetarian and vegan, are well documented. For example, studies have shown that vegetarians have higher levels of healthy fats, antioxidants and anti-inflammatory compounds in their bodies than non-vegetarians6.
Thus, eating more plant-based foods may be one way to start a healthier diet. However, there are health benefits even if you are not a vegetarian. The flexitarian diet, which is mostly vegetarian but sometimes includes animal protein, has been named one of the best diets of 2022 by US News & World Report.
Remember, it's not all-or-nothing. That perspective can be daunting and lead to failure," says Best." "Try making one of your favorite non-vegetarian meals vegan by substituting some ingredients, such as tofu tacos instead of beef. With this approach, not only will you be eating healthier, but you might also be trying new foods.
Balance your plate.
Another way to start eating healthier is to think about what's on your plate. However, certain foods should play an important role in every meal, DeFazio says.
Fruits and vegetables should be the foundation of your diet, and half of your plate should consist of vegetables," DeFazio says. DeFazio recommends eating low-fat protein and one serving of fruit at each meal.
For protein for breakfast, choose 1 ounce of nut butter, turkey bacon, cottage cheese and eggs. For lunch and dinner, that means three to four ounces of protein, such as skinless chicken breast or fish, for a quarter of your plate. By the way, three ounces is the size of a playing card8.
Make reasonable exchanges.
Some foods are best eaten in moderation, such as foods high in sugar and sodium910.
White flour, which is found in baked goods and bread, is another food that should be consumed in moderation; Yule shares some tips for reducing white flour consumption. Replace white flour (or other simple carbohydrates) with whole-grain or plant-based alternatives.
For example, "replace white rice with cauliflower rice, replace white bean pasta with bean pasta, or use lettuce as a topping for a sandwich," Yule says. You're eating more vegetables and less white flour. It's a double benefit."
You can also substitute mayonnaise for mustard or pasta for spiralized vegetable noodles. You can also substitute baking soda for sparkling water or olive oil for butter2.
Try bulk meals.
Are you looking for ways to eat healthier without having to count calories or limit your diet. If so, volumetric eating may be for you.
Best says, "Bulk eating is an attractive and relatively new concept of balanced, low-calorie eating without sacrificing hunger. Essentially, consumers are eating large quantities of low-calorie foods." Studies have also found the benefits of volumetric eating for weight loss.11
Bulk eating has also helped Best on his personal journey to healthy eating to achieve his desired weight and improve his overall health. This method has also been named one of the best diets of 2022.
Don't give up carbs and fats
If there are two foods that have had a bad reputation over the years, it is definitely carbs and fats. Over time, the idea that these foods are "bad for you" has become widely accepted. However, according to De Fazio, this is not the case.
You can also check out the USDA's MyPlate plan (a meal plan tailored to your age, sex, height, weight and physical activity level), which includes the following.
DeFazio explains, "Carbohydrates are needed at every meal as a source of energy because skipping carbs can bring
