Leena Watts
Changing your diet can be challenging, but it doesn't have to be overwhelming. The key is to make small, gradual changes that you can stick to in the long term. Start by setting small, achievable goals, such as increasing your fruit and vegetable intake, choosing whole grains, or reducing your consumption of processed foods. Keep a food log to help you stay mindful of your eating habits and identify areas for improvement. Planning your meals and preparing your own food can also make it easier to make healthier choices. Remember, it's okay to indulge in your favourite treats occasionally, and you don't have to give up all your favourite foods. Combining dietary changes with regular physical activity can boost your overall health and make it easier to stick to your new habits.
| Characteristics | Values |
|---|---|
| Fat | Consume plant-based foods like olive oil, nuts, seeds, and avocados that contain healthy fats essential for energy and cell growth. |
| Sugar | Avoid sugary drinks, squashes, tea, and coffee. Flavored yogurts may also be packed with added sugar. |
| Portion Sizes | Eat from a smaller plate to increase feelings of satiety and reduce energy intake. |
| Fruit and Vegetables | Aim for 2 cups of fruit and 2.5 cups of vegetables daily. |
| Fiber | Eat fiber-rich foods like fruits, vegetables, whole grains, and beans to lower cholesterol and boost digestion. |
| Planning | Plan meals for the week, make a shopping list, and stick to it. |
| Exercise | Combine regular physical activity with dietary changes for effective results. |
| Self-Monitoring | Keep a food log to understand your diet and track progress. |
| Mindset | Understand that setbacks are normal, and don't give up on healthy habits altogether. |
| Small Changes | Set small, realistic goals, like drinking a glass of water when you wake up or adding a serving of vegetables to your lunch. |
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What You'll Learn
Eat more fruit and vegetables
Eating more fruit and vegetables is a great way to improve your health and diet. Fruits and vegetables are packed with vitamins, minerals, and fiber, and they make you less likely to get heart disease, high blood pressure, and some cancers. They also help with weight management.
The American Heart Association suggests filling half your plate with fruits and vegetables to meet the recommended daily intake of 2 cups of fruit and 2.5 cups of vegetables. All produce counts, including canned, fresh, and frozen fruits and vegetables. When shopping for canned or frozen produce, choose products with the lowest amount of sodium and added sugars.
To eat more fruit and vegetables, try adding them to your meals and snacks throughout the day. For example, add fruit to whole-grain cereal, yogurt, or oatmeal, or eat whole fruits. You can also make a smoothie with strawberries and bananas, or add chopped-up veggies to your pasta sauce or meatloaf. Keep a bowl of washed, ready-to-eat whole fruits on display to tempt yourself with a nutritious snack.
Variety and colour are key when it comes to fruit and vegetables. Try to eat from each of the following categories every day: dark green leafy vegetables; yellow or orange fruits and vegetables; red fruits and vegetables; legumes (beans) and peas; and citrus fruits. Salads, soups, and stir-fries are great ways to include more vegetables in your meals.
If you're making a conscious effort to eat more fruit and vegetables, it's important to plan ahead. Write a shopping list and stick to it to ensure you buy healthier items and save money. You could also try a new recipe each week that includes more fruit and vegetables.
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Limit unhealthy snacks
Limiting unhealthy snacks is a key part of changing your diet for the long term. Emotional eating is a common reason for snacking on unhealthy foods, so it's important to ask yourself whether you are eating due to stress, tiredness, or sadness. If this is the case, try practising mindful eating strategies such as savouring every bite, eating smaller portions, and eating slowly. This will make you more likely to recognise when you are full.
Another way to limit unhealthy snacks is to understand the nutritional value of the food you are eating. Ultra-processed foods such as fast food, cakes, chocolate, and snacks are usually low in nutrients and high in empty calories, unhealthy fats, sodium, and sugar. For example, Nutella is mostly made with sugar and palm oil, with a one-tablespoon serving containing 21 grams of sugar and very little protein or fibre. Similarly, popular snacks such as Hot Pockets, Twix bars, and Clif Bars are loaded with saturated fat, refined grains, and sugar.
Instead of frequently consuming these snacks, try replacing them with healthier alternatives. For example, swap ice cream with non-fat yoghurt, crisps with unsalted nuts, and soda with sparkling water. Fruits and vegetables are always good choices for snacks, as they are packed with vitamins, minerals, and fibre. Hummus, low-fat yoghurt, pretzels, and whole-wheat crackers and cheeses are also excellent choices.
Planning ahead is another useful strategy for limiting unhealthy snacks. By writing a shopping list and sticking to it, you can ensure that you buy healthier items to keep in your house. Try to make it a habit to cook at home most nights, so that you know exactly what you are eating.
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Try new recipes
Trying new recipes is a great way to add diversity to your diet and can be a fun way to improve your nutrition. It is recommended that you try a new health-focused recipe at least once a week. This can change up your food and nutrient intakes and hopefully add some new and nutritious recipes to your routine.
There are many ways to find new recipes to try. You could search for recipes online or in cookbooks, focusing on recipes that include ingredients you know are healthy, like fruits and vegetables, whole grains, beans, nuts and seeds, and lean meats or seafood. You could also experiment with making healthier versions of your favourite recipes by substituting ingredients, or trying new cooking methods. For example, grilling, broiling, frying, and deep-frying meat and fish can form toxic compounds, so these methods are best used sparingly.
You could also try recipes from a specific healthy diet, like the Mediterranean diet, which is recommended for preventing chronic disease. Or, you could try recipes that focus on including more of a particular nutrient, like fiber or healthy fats. For example, to get more fiber in your diet, you could try recipes that include whole-grain breads, brown rice, whole-wheat pasta, bran muffins, oatmeal, apples, berries, or popcorn. To add more healthy fats, you could try recipes that include olive oil, nuts, seeds, avocados, or salmon.
It is important to remember that you don't have to overhaul your entire diet or cut out all your favourite foods. Small changes can add up over time, and having a small treat every day can even help you stick to your diet. So, start with a few new recipes that you think you will enjoy, and take it from there!
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Exercise regularly
Regular exercise is a crucial component of a healthy lifestyle and can bring numerous benefits, including more energy, better sleep, and a greater sense of well-being. However, starting and maintaining an exercise routine can be challenging for many people. Here are some tips to help you exercise regularly and make it a long-term habit:
Start Slow and Be Kind to Yourself
You don't have to spend hours at the gym or force yourself to do intense workouts you dislike. A little exercise is better than none, so start with modest amounts of physical activity and gradually increase the duration and intensity over time. Be kind to yourself and practice self-compassion. Don't beat yourself up about your current fitness level or body; instead, focus on the positive changes you're making.
Make it Enjoyable and Social
Choose activities that you genuinely enjoy and find fun. Exercise doesn't have to be exhausting or unpleasant. Pick activities that fit your lifestyle, abilities, and interests. You can vary your activities to keep things interesting—walk one day, swim the next, and go for a bike ride on the weekend. Additionally, exercising with others can be a great motivator. Working out with friends, joining a running club or dance class, or engaging in family activities like evening walks or seasonal sports can make exercise a fun social experience.
Plan and Schedule
Plan your exercises into your daily routine. Set aside specific time slots in your schedule dedicated to physical activity and stick to them. You can break up your exercise routine into smaller sessions—a few minutes in the morning, afternoon, and evening can provide similar benefits to a longer, continuous workout.
Set Goals and Reward Yourself
Set short-term goals and reward yourself when you achieve them. For example, you can treat yourself to a small gift or a relaxing activity after reaching a milestone. You can also use immediate rewards after each workout, such as a hot bath or your favourite cup of coffee. These rewards will help reinforce a positive association with exercise and keep you motivated.
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Plan and track your diet
Planning and tracking your diet is an important part of changing your diet long-term. Here are some tips to help you plan and track your diet effectively:
Set Clear and Realistic Goals
It's important to set clear and realistic goals that are tailored to your unique needs and circumstances. Define your specific goals and the reasons behind them. For example, you might decide that your goal is to lose 7 lbs (3 kg) in the first month and 4 lbs (2 kg) in each of the next two months. It's also crucial to understand that long-term dietary changes take time and consistency. Avoid setting unrealistic expectations and allow yourself to make gradual progress.
Determine Your Caloric and Nutritional Needs
Calculate your daily caloric needs based on factors such as your age, sex, weight, height, and activity level. The average adult requires approximately 2,000 calories per day, but this can vary depending on individual factors. In addition to calories, determine your required intake of protein, fruits, vegetables, grains, dairy, and carbohydrates. Consult a registered dietitian or a Direct Primary Care (DPC) provider for specialised guidance and support.
Create a Meal Plan
Design a meal plan that aligns with your calculated caloric and nutritional needs. Incorporate a healthy mix of protein, fruits, vegetables, grains, dairy, and carbohydrates into your diet. Pre-pack your meals to stay on track and make cravings easier to manage. Include a variety of nutrient-rich foods that you enjoy, ensuring your diet is both nutritious and satisfying.
Track Your Progress
Use tools such as a nutritional log, diary, or smartphone app to track your progress. Record your meals, nutritional information, and any relevant measurements or weight changes. Tracking can provide accountability and help you identify what works best for your body. Remember that weight loss is not the only metric for success; focus on overall health and well-being.
Stay Motivated
Changing your diet long-term requires motivation and commitment. Set short-term goals and reward yourself when you achieve them. Visualise your long-term goals and the benefits they will bring. Engage with a supportive community, whether it's an online group or a friend who can hold you accountable.
Adapt and Be Consistent
Dietary changes are an ongoing process of trial and error. Be kind to yourself and understand that setbacks are normal. Continuously evaluate your progress and make adjustments as you learn more about your body's needs. Consistency is key to seeing gradual changes and achieving long-term success.
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Frequently asked questions
Focus on one small change at a time. For example, you could start by eating more fruit, or aiming to eat five to six small meals or snacks per day. Once you've mastered one change, move on to the next.
Try to adopt an "addition mindset" rather than a "restriction mindset". Instead of cutting out foods, try adding nutritious foods to your diet, like fruits and vegetables. You could also try cooking at home more often, and eating more slowly to give your body time to recognise when it's full.
Research suggests it takes about 66 days on average to form a new habit, but it can take up to eight months. It's important to give your new way of eating enough time to become a habit, and to break your goals into small, manageable steps.
