It is likely that every person reading this article can list several reasons for following a healthy, balanced diet. Improved health, decreased body fat, decreased likelihood of chronic disease and better self-esteem are just a few. However, getting started on the road to healthier eating is often easier said than done. In order to be successful, equip yourself with the information and support that will help you stick to a healthier diet.
Step 1
Get motivated. In order to make a successful lifestyle change, first understand what your motivation and your goals are. Do you want to lose weight? Are you motivated to improve a specific health condition or to have more energy? Write your motivations down, and set a small, short-term goal for yourself. If your diet is seriously lacking in vegetables, for example, your first goal may be to increase the number of vegetable servings you eat each day by one. Having your goals written down helps you to see and measure progress, and serves as a reminder to help you stay focused.
Step 2
Include a variety of foods from each food group in your diet. The U.S. Department of Agriculture created the Food Pyramid as a visual representation of the number of daily recommended servings of each food group. In general, the less processed the food, the healthier it is. A fresh banana is lower in fat and higher in fiber than banana chips. Food Pyramid recommendations include: at least 3 oz. of grains daily, with half of that in the form of whole grains; 2 or more cups of vegetables, and 2 or more cups of fruit; 3 cups of dairy or calcium-rich foods; and 5 to 6 oz. of meat or protein-rich beans. Individual's nutritional needs can vary slightly based upon age, sex and general health. The focus on meats and dairy has shifted to including more grains, fruits and vegetables. A balanced diet is one that contains an adequate amount and mix of carbohydrates, protein, vitamins and minerals, fats, fiber and fluids. Your body needs each of these components to operate at an optimal level.
Step 3
Plan your meals for the week, and create a shopping list based on this menu. Think of the meals and snacks that your family ordinarily eats and consider if it is possible to make a more balanced version of your favorites. If your family enjoys hamburgers, they will probably enjoy a leaner turkey burger on a whole-, or part-, wheat bun just as well. Create your shopping list based on incorporating changes, such as increasing your intake of whole grains and fresh fruits and vegetables. Check the Internet or bookstore for healthy meal and snack ideas. Always planning a menu and shopping with a list assures that you will not end up throwing junk foods into the cart, simply because you do not know what to make for dinner.
Step 4
Experiment with food. Try novel foods and recipes on a regular basis, and you may find some new favorites. Enjoy less nutritious treats from time to time, so you don't feel deprived. If the majority of your diet consists of healthy food choices, there is no reason not to have the occasional indulgence. A balanced diet is about moderation; and a broad variety of different types of foods provides the best nutrition.
Tips and Warnings
- Lifestyle changes take time. Making small changes and building on them can be more effective than attempting to overhaul your entire diet in one day.
Things You'll Need
- Notebook or online journal
Member Comments