Changing your diet can be a difficult process without a plan. However, with the proper strategies, you can successfully improve your dietary habits. Eating large portions of high-calorie foods can lead to weight gain, heart disease, diabetes and high cholesterol. Learning how to eat the proper foods, in the proper amount, will lead to sustainable dietary habits.
Step 1
Reduce the amount of food you eat per meal. Decreasing your portion size is the first and most simple step you can take to change your diet. Avoid using large plates when you eat meals. Instead, use a saucer-sized plate. This method can be difficult as your body adjusts to the decrease in calories. Supplement your meal with a full glass of water to make you feel full.
Step 2
Set a goal to consume at least five servings of fruits or vegetables per day. Fruits and vegetables contain large amounts of dietary fiber, vitamins and nutrients that are important to good health. For breakfast you can complement whole grain cereal or toast with an apple, grapes, blueberries or strawberries to get one serving of fruit in the morning. Include cucumber slices, a slice of tomato, lettuce, onions and bell pepper on a sandwich for lunch for a serving of vegetables. Snack on dried cranberries, raisins or apples in the mid-afternoon for a total of three servings of fruits and vegetables for the day. Finally, always include two servings of vegetables with dinner every night. Choose frozen or fresh carrots, spinach, green beans, cauliflower, broccoli or corn. Consume up to nine servings of fruits and vegetables per day to improve your diet.
Step 3
Consume healthy foods for a well-balanced diet, including whole grains, fish, lean meats, low-fat dairy products and nuts. When planning meals, choose foods from these food groups. Avoid simple carbohydrates, which include white rice, white pastas, white breads and table sugar. Instead, replace with brown rice, brown pastas and whole grain breads.
Step 4
Drink water, unsweetened tea or coffee instead of juices, sodas or sugary drinks. You can use one or two packs of table sugar in your coffee and choose fat free creamer or low-fat milk. Sugary drinks cause an immediate rise in your blood sugar levels, which can cause fatigue and might lead to diabetes. You can drink one to two sugar-free juices or sodas per day. However, water, coffee and tea are preferred for optimum health.
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