Making drastic changes to your diet can backfire. If you try to alter your eating plan radically and quickly, you may become frustrated or overwhelmed and end up reverting to your original bad habits. Instead, move gradually to a healthier way of eating. Adopt a new healthy strategy once every week or two, allowing it to sink in and become routine before adding another.
Switch to Unsaturated Fats
Butter, lard, vegetable shortening and margarine are high in saturated fats. Consuming too much saturated fat can raise your risk of developing heart disease. Switching to unsaturated fats found in plant oils, avocados, nuts and fatty fish can actually help decrease your cholesterol levels, contributing to heart health. Use canola oil instead of butter for baking, dip bread in olive oil instead of spreading it with butter, top sandwiches with avocado instead of mayonnaise, broil salmon instead of steak and snack on nuts instead of fried chips.
Increase Fruit and Vegetable Consumption
Aim to eat at least 4-1/2 cups of fruits and vegetables daily. Most fruits and vegetables are low in calories, helping you to maintain a healthy weight. In addition, they are a source of antioxidants and fiber, which help fight cancer and heart disease. To achieve your daily minimum intake, add a glass of orange juice at breakfast, choose fruit instead of a doughnut at snack time, eat carrots and celery instead of pretzels with lunch and include a green salad with your dinner.
Swap Out Refined Grains
Refined white flours and grains provide few nutrients and fiber. When you eat baked goods made with white flour, your blood sugar spikes, leading to cravings and possible weight gain. Whole grains retain more nutrients and are high in fiber. Instead of white rice, cook brown. Go for whole wheat pasta and bread instead of white. Experiment with alternative grains, such as amaranth, barley, teff and quinoa.
Cut Back on Sugar-Sweetened Beverages
Sugary drinks pad your diet with extra calories, leading to weight gain. One 12-oz. soda contains 130 calories and 8 teaspoons of sugar. The American Heart Association recommends limiting daily sugar intake to less than 6 teaspoons per day for women and 9 teaspoons per day for men. Sodas are not the only sugar-sweetened beverages you should limit. Sports drinks, sweetened teas, juice drinks and punches are all high in sugar with little or no nutrients.
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