Improving dietary habits is probably on the “to do” list for most of us. But the adoption of a new eating routine is a complex process that takes a considerable amount of effort to stay on track. A common mistake is to try to do a complete diet makeover in a short period of time. The result is poor adherence and a great deal of frustration.
In order to make this process smoother, it is vital to break it down into small, manageable steps. With that in mind, I assembled a list of healthy eating behaviors that you might want to consider adopting. To start, choose one of the following behaviors to work on for the next few weeks. Once you accomplish your goal and feel comfortable with the change, then you can move on to a new challenge. By taking small steps, you’ll be increasing your chances to improve your diet without feeling that you are dieting.
- Eat more fruits and vegetables
Why – Fruits and vegetables are naturally nutrient-dense foods, especially rich in important nutrients such as fiber, vitamins, and minerals, and they are usually low in calories. They also contain phytochemicals, physiologically active substances that have positive effects on health such as reducing the risk for cancer, cardiovascular disease, and other conditions.
How much – During regular meals, try to fill half of your plate with fruits and vegetables. Aim for consuming at least five servings of fruits and vegetables every day.
How to – Have a portion of fresh or dried fruit as a snack, mix some fruit into your morning cereal, drink fruit or vegetable juices or smoothies, eat vegetable stir-fry or a salad for lunch, or add vegetables (frozen, fresh, or canned) to soups, stews, and casseroles.
- Eat more whole grains
Why – Whole grains contain fiber, vitamins, and minerals that are usually lost when grains are refined. Whole grains also provide important phytochemicals.
How much – Make at least half of your grains whole. Women need at least a three ounce equivalent of whole grains daily.
How to – The following are examples of one ounce equivalents of grains: one regular slice of 100% whole wheat bread; ½ cup of cooked bulgur, oatmeal, whole grain pasta, or brown rice; three cups of popcorn (popped); and one cup of ready-to-eat whole grain cereal.
- Drink plenty of fluids
Why – Water accounts for about 60% of our body weight and is by far the most needed nutrient in our body. Replenishing lost fluids throughout the day is fundamental to health because water is not effectively stored in the body. An adult person can survive for about eight weeks without food but only a few days without water.
How much – Adults should consume between 1.0 and 1.5 ml[1] of water for each calorie expended, meaning that if you consume 2,000 calories per day, your fluid intake should be approximately two quarts.
How to – A variety of beverages can be consumed during the day in order to meet fluid needs. Juices, coffee, tea, soft drinks, and sports drinks all supply the much needed water. However, many of these drinks also provide calories, which may not be desired. Furthermore, caffeinated beverages have a diuretic effect, increasing urine output. With these facts in mind, it may be wise to make the bulk of your fluid intake plain water.
- Limit salt intake
Why – Excessive sodium intake, especially when combined with low intake of potassium, is associated with high blood pressure, a common risk factor for cardiovascular disease, stroke, and kidney disease.
How much – The upper limit for sodium is 2,300 mg a day. However, African Americans, older adults and people diagnosed with hypertension should limit their intake even more, maintaining the daily intake below 1,500 mg.
How to – Limit the amount of processed foods, restaurant meals, cured meats, and salted snacks. Prepare foods with little added salt. Reading food labels is essential – look for low sodium varieties of pre-packed foods.
- Limit consumption of saturated fat, trans fat and cholesterol
Why – Diets rich in saturated fat, trans fat, and cholesterol are linked to high blood levels of LDL cholesterol (bad cholesterol). LDLs in the blood tend to deposit cholesterol in the arteries which leads to atherosclerosis, increasing the risk of heart attack.
How much – Consume less than 10% of calories from saturated fat, less than 300 mg/day of cholesterol, and keep trans fat consumption to a minimum.
How to – Switch to low-fat or skim milk and dairy products, choose lean cuts of meat such as top round, top loin, and top sirloin, buy extra lean ground beef, remove visible fat from meat and poultry, take off the chicken skin before cooking, limit the intake of deep fried and breaded foods, and choose lean turkey, roast beef, or ham over salami or bologna.
References
Boyle, M. and Long, S. Personal Nutrition. Belmont, CA: Wadsworth Cengage Learning. 2010.
“Tips to help you make wise choices from the Protein Foods Group.” Available at http://www.choosemyplate.gov/foodgroups/proteinfoods_tips.html. Nov: 2011.
United States. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2010. Washington, DC: U.S. Government Printing Office. 2010.
Wardlaw, G. and Smith, A. Contemporary Nutrition. New York: McGraw-Hill. 2009.
[1] Keep in mind that one liquid ounce corresponds to 30 milliliters.