The decision to start eating a healthier diet is the first step. Now that you are ready, begin planning to improve your diet and your health. Ask your doctor if you need to lose weight. When you have a healthy lifestyle, you will find that you have more energy and are able to handle stress better, says MayoClinic.com. Teaching yourself to incorporate healthy food, more exercise and other sound habits into your life takes time. Gather the information you need, and follow your plan to improve your diet.
Step 1
Begin by writing down your goals and objectives. List your weight-related goals in terms of weight maintenance or loss. Include health-related goals such as lowering your blood pressure, improving your cholesterol levels and increasing daily exercise. Compare the food you eat now with the foods recommended by HelpGuide.org. Note if you are eating from all the recommended food groups such as grains, vegetables, fruits, milk, proteins and fats. Write down which foods you need to eat more of, and which you need to cut out or reduce.
Step 2
Plan to incorporate plenty of fruits and vegetables into your diet. According to MyPyramid.gov, an adult male needs 2½ to 3 cups of vegetables and 2 cups of fruit a day. An adult woman needs 2 to 2½ cups of vegetables and 1½ to 2 cups of fruit every day, depending on age. Choose vegetables that are colorful, such as carrots, peppers, red onions and broccoli. Eat leafy vegetables such as kale, spinach and Romaine lettuce. Incorporate fruits into your diet by eating fruit instead of chips for snacks and freezing watermelon for quick sorbets.
Step 3
Look at your protein intake. Eat between 5 and 5.5 oz. of protein daily if you are a woman and 5.5 to 6 oz. if you are a man. You can get protein from beans and legumes, as well as meats. Eat red meat sparingly, and choose poultry instead. Never fry your meats--bake, boil or roast instead to avoid adding extra fat. Include two meals a week of fish, and use nuts on your salad instead of meat, recommends the Extension Service of North Dakota State University.
Step 4
Include about 3 cups of dairy products a day into your eating plan, recommends Colorado State University Extension. Choose calcium-fortified juices if you do not like milk. Eat thick, creamy Greek yogurt as an alternative to regular sweetened yogurts. Choose cheeses that are lower in calories to help you stay within your calorie and fat ranges. Tofu and soy milk are good choices for low-fat dairy.
Step 5
Eat fats and oils sparingly. Choose heart-healthier oils such as olive or canola when you must add oil to your food. Use cooking spray or water instead of oil, butter or margarine when you saute vegetables. Monitor your sodium and refined sugar intake. Processed foods are often high in sodium and sugar. Read the label to make the lowest sodium choices.
Tips and Warnings
- Incorporate regular exercise into your daily schedule. Write down your weekly meal plan. If going to a restaurant, check the nutrition information before you go. Watch your portions, and measure your food.
- Check with your doctor before starting a new diet.
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