Brenda Khan
Changing your diet can be challenging, especially when making significant changes. A gradual approach is often more manageable and sustainable, allowing you to develop healthy habits that last. Start with small changes, such as adding more fruits and vegetables to your diet, choosing whole grains, or reducing your sugar intake. Over time, these small changes add up to significant improvements in your health and can help you lose weight. This approach also helps you develop a positive mindset and a healthier relationship with food, making it easier to stick to your new diet in the long term.
| Characteristics | Values |
|---|---|
| Number of changes to make | One small change at a time |
| Frequency of changes | Once a week |
| Examples of changes | Eat a vegetable at every meal, eat fruit for an afternoon snack, cut back on alcohol, don't eat after 8 pm, switch from white rice to brown rice, drink water instead of high-sugar drinks, add vegetables to sandwiches, eat more whole grains |
| Planning | Make a shopping list in advance, don't go grocery shopping while hungry |
| Mindset | Focus on adding healthy foods rather than taking unhealthy foods away, include foods you enjoy, be aware of your hunger and respond to what your body tells you |
| Portion sizes | Eat from a smaller plate, reduce portion sizes by 20% |
| Cooking methods | Grill, roast, bake, or poach food instead of frying it |
| Physical activity | Combine regular physical activity with dietary changes |
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What You'll Learn
Start with small changes
Making small changes to your diet is a great way to transition to a healthier lifestyle without feeling overwhelmed. It's important to remember that you don't have to make drastic changes all at once. Here are some tips to help you get started:
Start by setting a clear direction for your diet change. While you don't have to plan out every detail, having a general idea of where you want to go will help guide your small changes. For example, you might decide that you want to focus on adding more fruits and vegetables to your diet, or that you want to reduce your intake of processed foods. Knowing your direction will help you make more informed and purposeful small changes.
Next, pick one small, achievable change to focus on for a week. This could be something like eating a vegetable at lunch and dinner every day, switching from white rice to brown rice, or drinking water instead of sugary drinks. Make this change your priority for the week, and do whatever it takes to make it happen. Put reminders on your fridge, plan your meals ahead of time, and ensure you have the necessary healthy foods at home.
Once you've successfully implemented one small change, pick another one for the following week, and continue this process week by week. Over time, these small changes will add up to significant progress. For example, you could try having fruit with breakfast, cutting back on added sugars, or choosing plant-based options like beans or lentils instead of meat a few times a week.
Remember, it's important to focus on adding healthy foods to your diet rather than just taking unhealthy foods away. This helps you develop a positive and enjoyable relationship with food. Include foods that you truly enjoy, whether they are indulgent treats or nutritious meals. This will help you stick to your small changes and develop a healthier diet that you can sustain in the long term.
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Plan ahead
Planning ahead is a great way to set yourself up for success when changing your diet. Here are some tips to help you plan effectively:
Set Realistic Goals
Start by setting realistic and achievable goals. Instead of focusing on a perfectly healthy diet, imagine a lifestyle that includes healthy foods you enjoy and allows for some indulgences. This way, you won't feel like a failure if you deviate from your plan. For example, you can aim for a balanced breakfast of a bagel and fruit, followed by healthier choices for lunch and dinner, like protein, veggies, quinoa, or brown rice. Remember that it's okay to include treats, such as a martini after dinner.
Make a Plan
Be specific about how you're going to incorporate healthy changes into your daily routine. For example, plan to pack a piece of fruit for a snack at work, stock up on healthy breakfast options like cereal and fruit, and schedule your gym visits on your way to work a few times a week. By integrating these changes into your existing routine, you make them more achievable and sustainable.
Tackle One Change at a Time
Gradual change is more manageable and less overwhelming. Pick one small, healthy change and focus on it for a week. Some ideas include adding a vegetable to your lunch or dinner, swapping sugary drinks for water, or choosing berries instead of sweets for a snack. Once you've successfully incorporated that change, pick another one for the following week, and so on. Over time, these small changes will add up to significant progress.
Plan Your Meals and Shopping
Meal planning and grocery shopping go hand in hand with successful diet changes. Make a shopping list before you go to the store, and don't shop on an empty stomach. Knowing what you need beforehand helps you stick to your list, avoiding impulse purchases and unhealthy choices. Plan your meals to include a variety of nutritious foods, and don't forget to treat yourself occasionally to keep things enjoyable and sustainable.
Prepare for Challenges
Changing your diet can be challenging, especially when surrounded by unhealthy food options or when eating with others who have different dietary habits. Plan ahead for these situations by bringing your own healthy snacks or suggesting restaurants with healthier menu options. Remember, it's okay to indulge occasionally, but having a plan will help you stay on track most of the time.
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Eat more fruit and vegetables
Eating more fruits and vegetables is a great way to improve your health. A diet rich in fruits and vegetables has been scientifically proven to provide numerous health benefits, such as reducing your risk of several chronic diseases, including heart disease and certain cancers, and strengthening your immune system.
To eat more fruits and vegetables, it is important to incorporate them into your daily meals and snacks. Here are some specific ways to do this:
- Add fruits and vegetables to your meals: Include a variety of colourful vegetables in your meals. For example, make a salad, soup, or stir-fry with different types of vegetables. You can also add fruits to your meals, such as sliced bananas, raisins, or dried cranberries to your cereal or oatmeal.
- Eat fruits and vegetables as snacks: Prepare snack bags with dried fruit, such as raisins, dates, or unsweetened apricots, and nuts such as pecans, almonds, or walnuts. Keep grab-and-go fruits, such as grapes, cherries, oranges, and bananas, easily accessible when you're on the go.
- Be creative with your recipes: Try new recipes that include more vegetables. You can also experiment with new ingredients, herbs, and spices to make healthier versions of your favourite recipes.
- Make small changes gradually: Focus on making small changes over time. For example, start by adding one extra serving of fruit or vegetables to your daily diet, and gradually increase the amount. This might mean having a piece of fruit for an afternoon snack or eating a vegetable at lunch and dinner.
Remember to keep a variety of fruits and vegetables on hand and to choose produce with a variety of colours to ensure you get a range of vitamins and minerals. When shopping for canned, frozen, or dried fruits and vegetables, compare the nutrition labels and choose options with minimal added sodium and sugar.
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Cut down on sugar and saturated fat
Sugar and saturated fat are often added to processed foods, which can be detrimental to your health. Making small changes to your diet over time can help you cut down on sugar and saturated fat without feeling overwhelmed. Here are some tips to help you reduce your intake:
Sugar
- Toss the table sugar: Cut back on the amount of sugar you add to beverages and foods, such as cereal, pancakes, coffee, or tea. Gradually decrease the amount of sugar you add until your taste buds adjust.
- Choose water or unsweetened drinks: Opt for water or unsweetened beverages like unsweetened iced tea instead of sugary drinks. If you're craving something sweet, try low-calorie sweeteners or diet drinks.
- Read nutrition labels: Many drinks, sauces, and breakfast foods contain more sugar than you might realize. Reading product labels can help you identify and choose options with less added sugar.
- Cook from scratch: Preparing simple meals from scratch allows you to control the amount of sugar in your food. Marinate meats, roast vegetables, or try canned foods with "no added sugar" or "packed in water."
- Swap sugar for fruit: Instead of adding sugar to cereal or oatmeal, use fresh, frozen, dried, or canned fruits without added sugar. Fruits contain natural sugars and can satisfy your sweet tooth while providing fiber, vitamins, and minerals.
Saturated Fat
- Compare food labels: When shopping, compare nutrition labels to choose products with lower saturated fat content. Look for "saturates" or "sat fat" on the label, and aim for options with green or amber colour coding.
- Choose lower-fat options: Opt for lower-fat or reduced-fat dairy products, such as skimmed milk, or dairy alternatives. When using cheese, try a strong-tasting variety like reduced-fat mature cheddar, as a little will go a long way.
- Cooking methods: Grill, bake, poach, or steam foods instead of frying or roasting them. When cooking meat, trim visible fat and remove the skin to reduce saturated fat intake.
- Choose leaner cuts of meat: Select leaner meats that are lower in fat, such as turkey breast or reduced-fat mince. You can also extend meat-based dishes by adding vegetables and beans.
- Measure oils: Control the amount of oil you use by measuring it with a teaspoon or using an oil spray.
- Choose reduced-fat spreads: Opt for spreads based on healthier oils, such as olive or sunflower oil.
Remember, gradual change is key. Focus on making one small change at a time and gradually incorporate more healthy choices into your diet.
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Try new recipes
Changing your diet can be challenging, but trying new recipes can be a fun way to add diversity to your diet. Here are some tips to help you get started on changing your diet slowly by trying new recipes:
Start with small changes: Instead of making drastic changes, focus on making small, gradual changes to your diet. For example, you can try adding more of your favourite fruits or vegetables to your meals or switching from white rice to brown rice. Small changes are easier to stick to and can lead to long-lasting results.
Set realistic goals: Instead of aiming for a perfect diet, set realistic and achievable goals that allow for flexibility and indulgences. For example, you might want to include a mix of healthy and indulgent foods in your diet, such as a bagel and fruit for breakfast, a healthier lunch and dinner, and a martini after dinner.
Eat at home: Cooking at home gives you more control over the ingredients and preparation methods used, making it easier to make healthier choices. Plan to eat at home most nights of the week and try batch cooking to have leftovers for the next day.
Get creative with ingredients: Experiment with new ingredients, herbs, and spices to add flavour to your meals. For example, try using citrus juice, vinegar, yoghurt, or high-acid ingredients instead of salt to enhance the flavour of your food. You can also add vegetables to sandwiches or fruit to yoghurt and cereal for extra nutrition.
By focusing on trying new recipes, you can slowly change your diet and develop healthier eating habits that are enjoyable and sustainable. Remember to listen to your body and make changes that work for you.
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Frequently asked questions
Start with small changes, like eating more fruit, or switching from white rice to brown rice. Focus on adding healthy foods to your diet, rather than just taking unhealthy foods away.
You can try to eat a vegetable at lunch and dinner every day, cut back on alcohol, or swap out sugary drinks for water. You could also try to eat a nutritious breakfast every day, or get eight hours of sleep each night.
It's a good idea to start with a general idea of what you want to achieve. Pick one small healthy change and stick with it for a week. If you're successful, pick another small change the next week, and repeat.
