When it comes to making changes to our diet, the first thought that comes to mind is “What foods do I have to give up?” Instead of emphasizing what to avoid, focus on what healthy foods can be added to your nutrition. Boosting your nutrient food intake can be as easy as changing your approach to meals and snacks.
Why should you eat healthily? Research continues to link serious diseases to a poor diet. For example, a healthy diet can drastically reduce your chances of developing heart disease and cancer. Healthy eating can improve all aspects of life, from brain function to physical performance. In fact, food affects all your cells and organs.
When making nutritional changes, start with gradual changes and baby steps while still eating food you like in moderation. Remember to stick with the mindset that small changes can lead to big results.
Start with 1 to 4 small nutritional changes:
- Find your recommended caloric intake using a food tracking app like MyFitnessPal or loseit.com.
- Enjoy the foods you like but eat them in moderation. Keep portion sizes to reasonable. Ex: use a smaller plate.
- Keep fruits and vegetables on hand.
- Add a colorful vegetable and fruit to your meal or snack once or twice a week (ex. leafy greens with a meal or an apple for a snack).
Remember: small, consistent changes to your nutrition leads to a healthier lifestyle. You will find that being consistent with small changes can boost your confidence and improve your ability to maintain healthy eating. As a result, it will be easier to make and sustain other small nutritional changes.
