Milly Gaines
Making changes to your diet can be challenging, but you don't have to do it alone. Many trained professionals can help you determine the best path for your unique circumstances. For example, a psychologist or behaviour change specialist can help you break old habits and form new ones. A dietitian can also provide advice, especially for those with special dietary needs or medical conditions. To get started, you can try making small changes, like eating more fruit or choosing wholegrain options.
| Characteristics | Values |
|---|---|
| Who to consult for a diet change | A doctor or a registered dietitian |
| Who can help determine the best diet path | A behavior change specialist, such as a psychologist |
| How to stick to a healthy diet | Measure progress, practice self-kindness, set realistic expectations, and view each new choice as a clean slate |
| What to eat | A wide variety of foods in the right proportions, including fruits and vegetables, starchy carbohydrates, proteins, and healthy fats |
| How much to eat | The right amount of calories for your activity level, balancing the energy consumed with the energy used |
| How often to eat | Eat three meals a day, including a healthy breakfast that is high in fiber and low in fat, sugar, and salt |
| What to drink | Plenty of fluids, preferably water, lower-fat milk, and lower-sugar drinks; limit sugary soft drinks, fruit juices, and smoothies |
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What You'll Learn
Consult a doctor or dietitian
Consulting a trained professional, such as a doctor or dietitian, is a reliable way to ensure you are getting accurate and up-to-date information about well-balanced eating. They can provide a support system and help you determine the best path for your unique circumstances. This is especially important if you have special dietary needs, a medical condition, or are concerned about your weight.
Doctors and dietitians can offer advice on healthy eating habits and recommend specific diets or meal plans tailored to your needs. They will take into account your medical history, current health status, and any specific health goals you may have. For example, if you are looking to manage your weight, a doctor or dietitian can provide guidance on calorie intake, portion sizes, and the types of foods that will support your goal. They can also offer strategies to help you stick to your diet, such as behaviour change techniques to break old habits and form new ones.
The Eatwell Guide, as recommended by the NHS, is a helpful resource for understanding the proportions of different food groups that make up a healthy, balanced diet. It recommends that starchy carbohydrates, such as potatoes, bread, rice, pasta, and cereals, should make up just over a third of the food you eat. It also encourages a high intake of fruits and vegetables, with at least 5 portions per day, to lower the risk of heart disease, stroke, and some cancers. The guide provides clear guidelines on healthy eating that doctors and dietitians can help you incorporate into your daily life.
By consulting a doctor or dietitian, you can benefit from their expertise in nutrition and health. They can provide personalised advice, taking into account your lifestyle, cultural traditions, and family circumstances, to develop a sustainable and effective diet plan. Additionally, they can offer ongoing support and motivation to help you stick to your diet and make healthier choices. This may include regular check-ins to monitor your progress and make any necessary adjustments to your diet plan over time.
It is important to remember that no one diet works for everyone, and seeking professional guidance can help you navigate the plethora of diets available to find the best path for your specific needs and goals.
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Behaviour change specialists
If you're considering a diet change, it's important to remember that you're not alone on this journey. Many trained professionals can help you determine the best path for your unique circumstances. One such professional is a behaviour change specialist, such as a psychologist, who can assist you in breaking old habits and forming new ones.
These specialists can offer a range of tools and techniques to support your diet change. For example, they might help you set realistic goals, develop self-monitoring strategies, and provide guidance on how to manage cravings or deal with challenging situations. They can also help you identify your triggers and develop strategies to cope with them effectively. By offering support and accountability, they can help you stay motivated and on track with your diet change.
Working with a behaviour change specialist ensures you receive accurate and up-to-date information about well-balanced eating. They can provide guidance on nutrition and healthy eating habits, helping you navigate the plethora of diets available to find one that suits your individual needs and circumstances. This personalised approach considers factors such as your genetics, health, work schedule, family, and cultural traditions, ensuring that your diet change is tailored to your specific requirements.
Remember, making a diet change can be challenging, and it's normal to encounter setbacks or difficulties along the way. Sticking to a healthy diet long-term requires time and commitment. Seeking support from a behaviour change specialist can provide you with the tools and knowledge to navigate these challenges effectively and increase your chances of long-term success.
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Balancing calories
Calorie balance is essential for maintaining a healthy weight and preventing diseases. Calories are units of energy supplied by food and are essential for human health. The number of calories you consume should be balanced by the number of calories your body uses through normal bodily functions, daily activities, and exercise. This balance is unique to each person and depends on factors such as age, gender, physical activity level, weight, height, and overall health.
To find your ideal caloric intake, you can use online tools or consult a healthcare professional. Counting calories can be a helpful way to gain awareness of your eating habits and achieve energy balance. However, it is not necessary for everyone. Ultimately, a healthy lifestyle requires balancing the foods you eat and the beverages you consume with physical activity.
If you are trying to lose weight, you need to create a caloric deficit. This means consuming fewer calories than your body uses. Safe weight loss involves combining a reduced-calorie diet with physical activity to lose 1/2 to 2 pounds per week after the initial weeks of weight loss. Eating smaller portions, choosing nutritious foods, and reducing high-calorie, high-fat, and sugary foods can help create a caloric deficit.
To gain weight, you need to consume more calories than your body uses. This can be achieved by increasing your portion sizes or the number of meals you eat throughout the day. Focus on consuming nutrient-dense foods and including physical activity in your routine to ensure healthy weight gain.
In addition to calorie balance, it is important to ensure you are consuming a variety of nutritious foods. A balanced diet includes fruits and vegetables, whole grains, dairy, proteins, and healthy fats. These foods provide essential vitamins, minerals, and fiber, which promote overall health and reduce the risk of certain diseases.
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Eating a variety of foods
In addition to choosing a variety of foods within each food group, you can also increase variety by using different cooking methods. Instead of always roasting or steaming your food, try using a cast-iron skillet, slow cooker, or instant pot. You can also eat foods in their raw, cooked, canned, or frozen state. Another way to add variety is to eat seasonal produce. This could include apples in the fall, citrus fruits in the winter, and tomatoes, green beans, and peaches in the summer.
It is also beneficial to branch out and try new foods and cuisines. You can explore different cuisines such as Indian, Mexican, Greek, or Chinese, and invite friends over for a theme dinner party featuring a new cuisine. Shopping at a farmer's market is another great way to discover new, seasonal foods to add to your diet. By incorporating a variety of cooking methods, cuisines, and seasonal produce, you can keep your diet interesting and enjoyable while also ensuring you get a range of essential nutrients.
It is worth noting that not all foods are created equal in terms of their nutritional profiles. Even within the same food groups, there can be variations. For example, oranges are rich in vitamin C, while almonds provide vitamin E. Animal foods and legumes tend to have higher protein content than grains, fruits, and vegetables. Therefore, it is important to mix and match different foods within and across food groups to ensure you are getting a diverse range of nutrients.
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Sticking to a diet
Set Realistic Goals
It is essential to set realistic and attainable goals. Avoid setting lofty or overly ambitious goals that can be overwhelming and difficult to achieve. Instead, opt for SMART goals, which are specific, measurable, attainable, relevant, and time-bound. For example, a specific goal could be to eat at least 5 portions of fruits and vegetables daily, as recommended by the NHS Eatwell Guide. This goal is measurable, attainable, and relevant to a healthy diet. You can also set a time frame, such as committing to this goal for the next month.
Assess Your Readiness
Before embarking on a diet, evaluate your readiness to change your dietary habits. Ensure that you are in the right mindset and that the timing is suitable. Ask yourself if you are willing and able to work towards your goal. This self-assessment will help you determine if you are truly prepared to make the necessary changes and stick to your diet.
Create a Support System
Consider seeking support from a trained professional, such as a nutritionist or a doctor. They can provide valuable guidance, ensuring you receive accurate and personalized information about balanced eating. Additionally, create a support network by involving friends or family members who can motivate and hold you accountable. You can also find like-minded individuals or join support groups online or in your community.
Meal Planning and Lifestyle Adjustments
Planning your meals in advance can make a significant difference in sticking to a healthy diet. Allocate time each week to plan and prepare nutritious meals. This practice helps you make healthier choices and avoid opting for less healthy options due to convenience. Adjust your lifestyle by incorporating physical activity into your routine, as exercise complements dietary changes and can enhance your overall well-being.
Avoid All-or-Nothing Thinking
Avoid the trap of all-or-nothing thinking, where a minor slip-up leads to quitting entirely. Understand that perfection is not the goal, and it's okay to make mistakes. Instead, focus on progress and be kind to yourself. If you indulge in a treat, don't beat yourself up; simply get back on track with your next meal.
Track Your Progress
Consider keeping a nutritional log, diary, or using a nutritional app to track your dietary choices and progress. Self-monitoring has been shown to increase the likelihood of achieving your goals. Additionally, tracking your progress allows you to identify areas where you may need to make adjustments and helps you stay motivated by seeing how far you've come.
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Frequently asked questions
There are many trained professionals who can help you determine the best path for your diet. A behaviour change specialist, such as a psychologist, can help you break old habits and form new ones. Working with a trained professional provides a support system and ensures you are getting accurate and up-to-date information about well-balanced eating. You can also ask your doctor or a registered dietitian for advice, especially if you have special dietary needs or a medical condition.
Making major changes to your diet can sometimes seem very overwhelming, so it may be more manageable to start with just one thing, like eating more fruit, rather than trying to change everything at once. You can also try to eat from smaller plates, as this can help trick your brain into thinking that you’re eating more and make you less likely to overeat. Another tip is to plan ahead when grocery shopping by making a shopping list and not going to the store hungry, as this can lead to impulse buying and purchasing low-nutrient foods.
A healthy diet includes a combination of different foods, such as staples like cereals (wheat, barley, rye, maize, or rice), starchy tubers or roots (potato, yam, taro, or cassava), legumes (lentils and beans), fruits and vegetables, and foods from animal sources (meat, fish, eggs, and milk). It is recommended to eat at least 5 portions of fruit and vegetables every day, choose wholewheat pasta, add as many vegetables as possible to your meals, and opt for lower-fat options when possible.
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