If you pay attention to nutrition news, you're probably confused from time to time by what seems to be contradictory information. Foods -- like eggs, for example -- are said to be good for you in some media reports, while other stories say they're unhealthy. The same goes for nutrients: Reports on research findings make you wonder which way to turn in the grocery aisles. Good, healthy eating is a matter of sticking to tried-and-true basics.
Change How You Eat
Step 1
Clear your pantry and refrigerator of foods you know aren't healthy. Stop stocking up on snacks like chips, sweets and ice cream. Only buy those goodies, in small amounts, when you need them for special occasions.
Step 2
Serve meals on smaller dishes. "Good Housekeeping" magazine says this is an effective trick for reducing portion sizes.
Step 3
Eat mindfully. Turn off the television, put away the magazines and simply focus on eating your meals.
Step 4
Listen to your body. When you're full, stop eating. If you're bored, choose an activity other than eating.
Change What You Eat
Step 1
Bulk up on vegetables -- especially red, green and leafy ones -- and whole grain foods like oats, whole grain pastas and brown rice. Think of them as your new "main dish" for most meals.
Step 2
Eat more beans, nuts and seeds every day.
Step 3
Highlight your meals with moderate portions of fish twice a week. Eat moderate portions of poultry and up to two eggs for other meals. Cook these protein sources by either grilling, baking or pan-frying with little to no canola, olive or nut oil.
Step 4
Enjoy dairy products up to twice a day. Stick to low- or nonfat varieties unless you've been instructed otherwise by a dietitian or physician.
Step 5
Treat red meat, deli meats, refined grains -- such as white rice, breads and pasta -- as well as potatoes and butter like special foods to eat only occasionally.
Step 6
Snack on fruits -- fresh, dried or canned -- every day.
Step 7
Reduce your saturated fat intake and avoid trans fats completely. Cook only with olive, canola and nut oils. Don't buy commercial baked items like cookies, or fried foods like donuts and french fries.
Tips and Warnings
- If you have any physical or mental condition that requires medication, consult your physician and a registered dietitian about food choices that are best for you. Limit your sources for nutrition news to a couple of research-based websites, and check them periodically for breaking research news.
- Your digestive system may react uncomfortably to abrupt or radical dietary changes. Talk to a dietitian for advice on foods or supplements that can help you minimize gastrointestinal discomfort.
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