No one food contains all the necessary nutrients to keep the body healthy. According to the National Heart Lung and Blood Institute, variety in a diet helps your body receive all the necessary nutrients it needs while keeping you satisfied. Variety in a diet also reduces the risk of cravings that lead to binges and eventual weight gain. Alternate foods in your diet to stay healthy and keep it interesting.
Step 1
Get your daily dosage of dairy, which should include two to three servings a day, from a wide range of sources. Substitute Greek yogurt for sour cream on potatoes and in salads. Alternate between skim milk and soy milk on your cereal. According to the National Heart Lung and Blood Institute, you can mix a cup of low-fat cottage cheese with a tablespoon of skim milk and 2 tbs of lemon juice for a sour cream alternative as well.
Step 2
Make your diet soups from a variety of sources and discover new flavors while mixing up the ingredients. The National Heart Lung and Blood Institute recommends using smoked turkey with the skin removed instead of fatback or other pork flavorings for a tasty soup alternative. Skip the salt and try a number of spices and herbs to flavor soups and casseroles.
Step 3
Alternate the types of dressings you use on your salads to keep the diet staple inviting. Make a dressing with yogurt and balsamic vinegar instead of oil or mayonnaise. Drizzle sesame oil on your salad instead of olive oil occasionally. Alternate salad ingredients as well, including fruit such as apples, raisins, oranges or peaches at times.
Step 4
Mix up your meals and serve breakfast foods for dinner and lunch items in the morning. According to the American Academy of Family Physicians, dieting can be more enjoyable when you get your whole family involved and make eating a fun family activity. Make egg white omelets filled with vegetables and covered with salsa for dinner one night. Serve a variety of lean cuts of roast beef on small toast points for breakfast. Invite your kids to come up with ways to mix up meals.
Step 5
Eat dessert first sometimes. According to the American Academy of Family Physicians, a successful diet does not place any food off-limits. Instead, portion control and moderation work best to keep you on track. Serve tiny cups of ice cream at the start of a meal. Enjoy a piece of chocolate before eating your morning oatmeal and eat the raisins you usually put on your cereal for your mid-morning snack.
Tips and Warnings
- Plan ahead to shake up your boring diet menus. Write down all the food you planned to eat in one day and look for ways to mix up the order in which you eat it. Keep lists of your favorite foods and their caloric equivalent to easily insert different foods in place of standard fare.
- When substituting one food for another in your diet menu, make sure you maintain the appropriate amount of nutrients you need in the form of carbohydrates and protein. The American Academy of Family Physicians recommends learning to listen to your body to know the difference between when you are lacking in a specific nutrient and when you are reacting to an emotional eating trigger.
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