How to start eating healthy: 5 changes you can make now | Health-med-fit

One of the most important things you can do for optimal health is eating a balanced and nutritious diet. Doing so helps prevent chronic diseases such as heart disease and diabetes and helps people with chronic conditions manage their illness. Here are the best strategies for eating healthily long-term, according to experts:

1. Start slow.

At first, you may not know everything about healthy eating. Registered Dietitian Trista Best recommends starting slow. Registered Dietitian Lisa DeFazio also recommends keeping a food log. “Write down the reasons why you want to eat healthy (weight loss, lower cholesterol, more energy, better mood, etc.) and read the list daily. Track your intake in the app and get all the nutrients you need.” Make sure you do,” she says.

2. Reduce your intake of ultra-processed foods.

Ready-made food can be very convenient, especially if you’re juggling work, family, and other obligations. But according to registered dietitian Summer Yule, ultra-processed foods are designed to make it very easy to overeat. Includes corn dogs, and similar convenience foods. These foods are often high in added sugar, white flour, and/or added oil, and relatively low in vitamins and minerals. , which provides a lot of calories.” Instead, make default whole foods and meals that you prepare yourself.

3. Balance the plate.

According to DeFazio, “Fruit and vegetables should be the foundation of your diet. Half your plate should be vegetables.” She also recommends having lean protein on your plate. To get that protein in, aim for an ounce of nut butter, turkey bacon, or cottage cheese or eggs. Protein should be about a quarter of your plate at lunch and dinner. Reach for 3 to 4 ounces (the size of a playing card) of skinless chicken breast or fish.

4. Swap wisely.

Some foods are best consumed in moderation and one of them is white flour. Substitute it (or other simpler carbohydrates) in significant amounts for whole grain or vegetable alternatives. or enjoy sandwich fillings in lettuce wraps,” she says. You can also swap out mayonnaise for mustard, use spiralized vegetable noodles in your pasta, or drink seltzer water instead of soda. Please give me. “Go to the market or order grocery delivery. You need a healthy refrigerator and pantry so you can make healthy choices around the house,” she says.

5. Don’t throw out carbs and fats.

If there are two foods that have had a bad reputation over the years, it’s undeniably carbohydrates and fats. But “cutting out carbs leads to bingeing and sugar cravings, so you need carbs at every meal for energy,” says DeFazio. Aim for 1 cup of cooked starch, as much whole grains as possible.” She also suggests making sure you’re getting healthy fats like nut butters, avocados, and olive oil at every meal. .

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