If you've made the decision to change your diet and eat healthier, you're already on the right track. Whether you need to lose weight, you want to feel better about your health or you're trying to avoid or rectify a medical condition, eating healthier doesn't just happen overnight. Understanding the basics of healthy eating and how to implement them in your everyday life can improve your health and well-being.
Recommendations
There's no way to eat healthier unless you understand what food and nutrient groups will get you there. The U.S. Department of Agriculture has established guidelines for what a balanced diet consists of. Its recommendations are based on a standard 2,000-calorie diet, so you may need to adjust them based on your individual caloric needs. For example, the USDA recommends the following amounts per day for a balanced diet: 6 oz. of carbohydrates, 2.5 cups of vegetables, 2 cups of fruit, 3 cups of dairy and 5.5 oz. of meat, beans or other protein sources.
Read Food Labels
Once you've gotten the food groups down, you can head to the grocery store to start planning your diet and buying food. The U.S. Food and Drug Administration requires all food manufacturers to list the major nutrients on the food labels. The most important thing to consider is how many calories are in a standard serving of the food you're looking at. You can also monitor how much fat, saturated fat, sodium, cholesterol, carbohydrates and protein you're getting and how that corresponds with the U.S. Food and Drug Administration's recommended levels for those nutrients.
Clean Out Your Cupboards
If you're really committed to eating better, consider cleaning out your cupboards and refrigerator, getting rid of any foods that don't fit in your new healthy eating plan. Find lower-fat and lower-calorie alternatives to your favorite snacks and foods. That doesn't mean you have to completely cut out your favorite indulgences. Just buy them in smaller amounts and less often.
Keep a Food Journal
Having a balanced, healthy diet isn't just about what you eat, it's also about how much you eat. Even if you're eating healthy foods, you can still overeat and overload your body with extra calories. In a food journal, keep track of what you're eating and when. Look over your food journal at the end of the week, and track changes and patterns in your eating behavior. Identify foods, environments and times of stress that make it more likely for you to overeat.
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