Healthy new habits are more likely to stick with you if you try making one small, simple change at a time. For example, you could try switching from drinking sugary soda to water with meals. Once you’ve been successful for a few weeks, try another small change, like substituting whole-wheat bread for white bread, or steamed vegetables for French fries as a side dish. You’ll be surprised at how these small changes can add up.
Serve Up Fruits and Vegetables
A good goal is to eat five to nine servings of fruits and vegetables each day. That works out to about two cups of fruit and two and a half cups of vegetables each day. Try fitting as many bright, colorful fruits and vegetables into your diet as you can—they tend to be rich in nutrients. Farmers’ markets can be a great place to pick up the freshest local produce.
Avoid Trans (Hydrogenated) Fats and Limit Saturated Fats
You’ll find trans fats in margarines, fried foods, and many packaged foods, so be sure to read the labels. You’ll find saturated fats in meats and dairy products, so choose lean and low-fat options. If you need to use oil when you cook, use it in moderation and choose olive, canola, or avocado oil, which can help protect against heart disease.
According to the International Food Information Council Foundation, trans fats are unsaturated fatty acids formed when vegetable oils are processed and made more solid or into a more stable liquid. This processing is called hydrogenation. Trans fats also occur naturally in low amounts in some foods.
The majority of trans fats come from processed foods. About 20 percent of trans fats in the diet come from animal sources such as certain meats and dairy products.
Choose Beans, Nuts, Fish, or Lean Poultry
It’s a good idea to get two to three servings of protein each day, but red meat can often contain more saturated fat than other meats. Try limiting red meat to twice a month.
Three to four servings of fat-free milk, yogurt, or cheese per day can provide the calcium and protein you need without the saturated fats you don’t.
Try to choose foods with whole, unprocessed grains. Eating brown rice instead of white rice and whole-grain cereals, breads, and pasta instead of ones made with more heavily processed white flour can help you get more fiber, minerals, and complex carbohydrates.
Eat fewer foods with sugar, salt and take in less high-fat snacks. And remember the 80/20 rule: If you make smart eating choices at least 80 percent of the time, you shouldn’t have to worry about having treats every once in a while.
Reference:
The Wellness Newsletter; Change Your Diet, Change Your Life; October 2009.
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