It's never too late, or too early, to make the switch to a healthy diet. If you're a beginner when it comes to healthful eating, keep it simple. Cut back on junk food, fast food, sweets and sugary drinks. These foods are high in fat, sugar and calories, but low in nutrients. Instead, eat whole or minimally processed foods to reduce your risk of obesity and chronic diseases such as type 2 diabetes and cardiovascular disease.
Step 1
Eat whole grains instead of refined grains. High-fiber whole grains have more nutrients than processed grains such as white rice and white bread, which are stripped of fiber, vitamins and minerals during processing. Try whole grains such as rolled oats, brown rice, barley, millet, bulgur and quinoa, and choose breads, pastas, crackers and breakfast cereals made from whole grains.
Step 2
Limit whole-milk dairy products in your diet, because they're high in artery-clogging saturated fat and cholesterol. Instead, choose low-fat or fat-free milk, yogurt and cheese. You'll still get the benefits of calcium and vitamin D, but without the increased risk of elevated cholesterol levels and cardiovascular disease. Take calcium and vitamin D supplements if you don't consume dairy products, the Harvard School of Public Health recommends.
Step 3
Eat a variety of lean proteins. Choose fish, skinless poultry and lean meat instead of sausage, fried chicken, fatty luncheon meats and hot dogs. Eat tofu or protein-rich legumes such as lentils, garbanzos or black beans, in place of meat a few times each week. Eggs are high in protein, but eat no more than three egg yolks a week, and eat only egg whites if you have diabetes or heart disease.
Step 4
Eat a wide variety of colorful fruits and vegetables. To sneak more servings into your diet each day, add sliced bell peppers, spinach or mushrooms to your omelets; add banana slices or berries to your cereal; or make a smoothie with skim milk, strawberries and a banana. Instead of chips, slice crunchy vegetables and enjoy them with a low-fat dip. Make a spinach salad more colorful and zesty by adding orange sections, baby carrots and grape tomatoes.
Step 5
Add unsaturated fats and oils to your diet to decrease your LDL, or "bad," cholesterol and help protect your heart. Use olive and canola oils in cooking and salad dressings. Eat avocados, nut butters, walnuts, pecans, almonds, hazelnuts and peanuts. To get omega-3 fatty acids, eat fatty cold-water fish like salmon, sardines and herring.
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