Eating healthy is a challenge for many. It's easy to get overwhelmed with so many choices and diets around. The truth, however, is that you don't need complicated menu plans to eat healthy, and you should instead focus on some basic foods and guidelines. By making a few small changes in your daily diet, you can still enjoy the foods you love while keeping yourself in top shape.
Step 1
Eat a variety of foods. Your body needs a large number of nutrients, and since no single food contains all of them, it's important to eat from all food groups if you're going to keep your diet well-balanced. If you have to avoid certain foods (meat if you're a vegetarian, dairy if you have an allergy), find alternatives that will provide you with the same nutrients. In this instance, soy would be a valuable alternative for both cases.
Step 2
Eat lots of fruits and vegetables. The USDA Food Pyramid recommends five servings of vegetables and four of fruits each day. This can be obtained from a variety of sources, including frozen, canned and fresh produce. Natural, unsweetened juices are also a good option. If you are not fond of veggies, find ways to "hide" them into your meals by chopping them up and adding them to sauces and soups, or mix them with your rice or pasta.
Step 3
Choose whole grains whenever possible. Darker grains, such as whole wheat and brown rice, are better than the lighter options. They are processed slower by your body and don't affect your blood sugar with high spikes. Rye, buckwheat and bran are all good options as well.
Step 4
Maintain a healthy weight instead of yo-yo dieting constantly. Ups and downs in weight are bad for your health. Most diets significantly cut down on calories and cause you to lose muscle instead of fat, so you end up in a worse place than you were in before. Keep your weight stable so that you don't have to deprive yourself of the foods you love or put your body through extreme diets.
Step 5
Understand your dietary habits so you can change them. If you tend to overeat when you're sad or stressed, keep a food diary so you can identify your moments of "weakness" and find alternative ways of dealing with them. Don't think of your diet as all-or-nothing. Indulge in the foods you love occasionally so you don't feel deprived.
Step 6
Reduce the amount of saturated (animal) fats you eat. Instead, switch to leaner proteins such as fish and turkey. Vegetable sources of protein, including tofu, beans, seeds and nuts, should be included in the diet as well. These sources can be used to replace meats at least a few times a week.
Step 7
Choose foods as close to their natural state as possible. Avoid highly processed, packed foods with lots of additives, preservatives and sodium. Search labels for things like additives and coloring as well.
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