One of the most important things someone can do is give her body the nutrition it needs, but many people's eating habits are anything but healthy. Making the change to healthy eating can be a difficult task to tackle, but it helps to break down the big goal of healthier eating into smaller goals. One suggestion, from the University of Florida's Institute of Food and Agricultural Sciences Extension, is to tackle one smaller goal each week, or better yet, one each day.
Pick Color
A good way to improve nutritional intake is to choose colorful foods. The U.S. Department of Agriculture says people should eat three to five servings of vegetables daily, along with two to four of fruit. The beneficial ingredient in a vegetable or fruit is often what gives it its color. For example, lycopene makes tomatoes red, beta-carotene makes carrots orange and anthocyanins make blueberries blue. White vegetables, such as garlic and onions, have nutritional value, but the majority should be colorful.
Eat Smaller
A serving of food is not the giant-size portions served in most restaurants. The U.S. Department of Agriculture says a serving of vegetables or fruit is about the size of the palm of a person's hand. A serving of meat is about the size of a playing card. Using a smaller plate helps with taking smaller servings. Before beginning to eat at a restaurant, it helps to box half to take home for another meal.
Eat Slowly
It's important to eat slowly and chew food thoroughly. Eating slowly gives the body time to recognize it's full, and chewing food well helps with the digestion process.
Eat More Fish
Most meat is a high-fat, high-calorie food, while grilled or baked fish, such as salmon, is one of the most healthful. Eliminating meat in favor of baked or grilled fish is a way to cut fat and calories. The next best thing is to reduce meat consumption by eating only lean meat, like skinless chicken breasts, and not eating meat every day.
Go for Grains
Switching from white bread to whole-grain bread is a healthy move, but the switch to whole grains doesn't have to stop with bread. Brown rice can replace white rice; whole-grain pasta can replace pasta made with refined flour. Whole-grain, sugar-free cereals can replace sugar-laden ones made from refined flour. Not only is whole-grain food more nutritious, it's also more filling and more flavorful.
Drink Water
Americans consume excess amounts of soft drinks, energy drinks and other sweetened beverages every day. Replacing these drinks with water is one of the most healthful changes a person can make. If caffeinated soft drinks have been part of a person's diet, it might be necessary to cut back slowly to avoid caffeine withdrawal symptoms, or switch to green tea to get caffeine.
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