There are a few things you can do to eat healthier: Choose whole grains instead of refined grains, and eat more protein.
Scientifically, a diet high in fruits and vegetables is proven to have many health benefits. This includes reducing your risk of developing chronic diseases and maintaining your body’s health.
Sometimes, however, major diet changes can seem overwhelming.
It may be more beneficial to make small changes than making large-scale changes. It’s easier to work with one thing than all of them.
This article will discuss 25 small changes that can make your regular diet healthier. You don’t have to do it all at once. These changes can be made gradually over time.
1. Slow down
How fast you eat can impact how much and how likely it is that you gain weight.
Studies comparing different eating habits have shown that fast-eaters are more likely to eat less and have higher body mass (BMI) than those who eat slowly ( 1Trusted source, 2TrustedSource, 3Trusted source).
Hormones control your appetite, what you eat and how satisfied you feel. Your brain sends hormones signals to tell you when you are full or hungry.
Your brain takes approximately 20 minutes to process these messages. Eating slower might give your brain enough time to understand that you are full.
This has been confirmed by studies. It is shown that slowing down your eating habits can reduce calories and help with weight loss ( 4Trusted Source).
Slower eating is linked to better weight control ( 5Trusted Source, 6Trusted Source).
You may find that eating slower and chewing faster can help you eat less.
2. Refined bread is better than whole grain bread
Whole grain bread can be a healthier option than traditional refined grains bread.
Refined grains have been linked to many health problems. Whole grains have been associated with a number of health issues, including type 2 diabetes, heart disease and cancer. ( 7TrustedSource, 8TrustedSource, 9TrustedSource).
They are also a great source of:
- Fiber
- B vitamins
- Minerals such as manganese, iron, magnesium and zinc are all available.
Whole grain bread comes in many different varieties, some even better than refined bread.
Make sure you read the label to make sure your bread contains whole grains and not a mix of refined and whole grains. It is also preferred that bread contains whole grains or seeds.
3. Greek yogurt can be added to your diet
Greek yogurt is thicker than regular yogurt and creamier.
It has been strained to get rid of excess whey (the watery portion of milk). The final product is higher in fats and protein than regular yogurt.
It actually contains twice the protein of regular yogurt, or as many as 10 grams per 3.5 ounces (10 kg) ( 10Trusted Source, 11Trusted Source).
A good source of protein can make you feel fuller longer. This can help you manage your appetite and decrease your food intake if that is your goal ( 12Trusted Source).
Greek yogurt is also less carbohydrate and lactose-rich than regular yogurt, because it has been strained. It is suitable for those who are lactose intolerant or follow a low-carb diet.
For a healthy dose of nutrients and protein, you can replace snacks with regular yogurt or substitute Greek yogurt for them.
Make sure you only choose plain and unflavored varieties. Flavored yogurts can be loaded with sugar or other less nutritious ingredients.
4. A list is essential for shopping.
Two important strategies are to follow when grocery shopping. Make your shopping list ahead and don’t leave the house hungry.
Uncertainty can lead to impulse shopping, and hunger can cause you not to know what you need.
It is a good idea to plan ahead and make a list of what you will need. You’ll save money by sticking to your list and buying healthier items for the home.
5. Eggs are a good choice for breakfast.
Eggs are extremely healthy , especially when eaten in the morning.
They are high in protein and essential nutrients, including choline ( 13Trusted Source).
Eggs are the best-matched breakfast option when compared in studies.
Breakfast eggs can increase your feeling of fullness. It has been proven that people eat fewer calories at their later meals when they eat eggs in the morning. This can help you achieve weight loss.
One study of 50 participants found that an egg-based breakfast reduces hunger and lowers calories later in the day ( 16Trusted source).
Simply replacing your breakfast with eggs can have major health benefits.
6. Increase your protein intake
Protein has been called the king among nutrients and seems to have some superpowers.
It’s often considered to be the most filling macronutrient due to its ability to influence your hunger and satiety hormones.
One study found that high-protein meals had a lower level of hunger hormone ghrelin than high-carb meals in obese people ( 17Trusted source).
Additionally, protein can help you maintain muscle mass and may increase your daily calories ( 18Trusted source, 19Trusted source). It is also essential to prevent muscle loss that can happen with weight loss or as you age ( 21TrustedSource, 21Trusted Source).
You can lose weight by adding protein to every meal and snack. This will make you feel fuller longer and curb your cravings. It will also help you to eat less.
These are good sources of protein:
- Dairy products
- nuts
- Peanut butter
- eggs
- Beans
- lean meat
7. Get enough water
It is essential to drink enough water for your health.
Numerous studies have shown that drinking water can help increase weight reduction and maintain weight. It may also slightly increase your daily calorie burn ( 22Trusted source, 23Trusted source, 24-Trusted source).
Research also shows that drinking water prior to meals can decrease your appetite and food intake ( 25Trusted source, 26Trusted source).
It is important to drink water and not other beverages. This will drastically reduce your consumption of sugar and calories ( 27Trusted Source, 28Trusted Source).
Regular water intake may be associated with improved diet quality. It could also reduce calories from drinks ( 29Trusted source, 30-Trusted source).
8. Instead of grilling or deep frying, bake or roast.
Your food preparation can have a profound impact on your health.
There are many ways to prepare meat and fish.
These potentially harmful compounds can be formed by these cooking methods. These include (31Trusted Source, 32Trusted Source, 33Trusted Source):
- Polycyclic aromatic hydrocarbons
- End products for advanced glycation
- Heterocyclic amines
These compounds have been associated with several health conditions including heart disease and cancer ( 34Trusted source, 35Trusted source, 36Trusted source).
These are healthier cooking methods
- baking
- broiling
- Poaching
- Pressure cooking
- Simmering
- Slow cooking
- Stew
- sous-vide
These methods aren’t designed to promote the formation these harmful compounds, but may help make your food healthier ( 37Trusted Source, 38Trusted Source).
You can still enjoy a few grilled or deep-fried dishes, but it is best to limit your consumption.
9. Take vitamin D and omega-3 supplements
Around 1 billion people are deficient in vitamin D ( 39Trusted Source).
Vitamin D, a fat-soluble vitamin, is vital for bone health as well as the proper functioning your immune system. Every cell in your body is equipped with a vitamin D receptor, which indicates its importance ( 40Trusted source, 41Trusted source).
Vitamin D can be found in very few foods. However, fatty seafood usually contains the highest levels of vitamin D.
Omega-3 Fatty Acids are another important nutrient that is often lacking. They can be found in fatty seafood. They play a number of important roles in the body including maintaining healthy heart and brain function ( 42Trusted source).
Omega-6 fatty acids are a common component of the Western diet. They can increase inflammation and have been linked with many chronic diseases ( 43Trusted source). The Omega-3s are known to help reduce inflammation and maintain a healthy body ( 44Trusted source).
A supplement is a good option if you don’t like to eat fatty seafood. Many supplements contain both omega-3s and vitamin A.
10. Replacing your favorite fast-food restaurant
You don’t need to eat unhealthy food when you eat out.
You might consider upgrading to a healthier option at your favourite fast-food restaurant.
Many fast food and fusion restaurants offer delicious and healthy meals.
These meals can be great substitutes for the pizza or burger joint you love. These meals are also generally very affordable.
11. Each week, try at least one new healthy dish
It can be difficult to decide what dinner should look like. This is why so many people use the same recipes over and over again. You’ve probably been using the same recipes for years.
These can be healthy or unhealthy recipes. It’s a great way to diversify your diet.
Try a new healthy recipe every week. You can make a change in your diet and get new, healthier recipes.
You can also experiment with different herbs and spices to create a healthier version.
12. Baked potatoes are better than french fries
Potatoes can be a filling side dish to many dishes ( 45Trusted source). However, their health impact is largely determined by how they are prepared.
First, baked potatoes have 93 calories per 3.5 ounces (100g) while french fries have 333 calories ( 46Trusted source, 47Trusted source).
Deep-fried french fries are also known to contain harmful compounds like aldehydes, trans fats ( 48Trusted source, 49Trusted source).
You can replace your french fries by baked or boiled potatoes to cut calories and eliminate unhealthy compounds.
13. Eat your greens first
Enjoying your greens as a starter is a great way to make sure you eat them.
This will ensure that you finish your greens when you are hungry. This could lead to you eating less of other components, which may be less healthy.
This could lead to you eating fewer calories and healthier overall. It may also result in weight loss.
Additionally, studies have shown that eating vegetables before a high-carb meal can help lower blood sugar levels.
It slows down carbs’ absorption into the bloodstream. This may be beneficial for people with diabetes ( 51Trusted source, 51Trusted source Trusted source).
14. Consume your fruits, not drink them
Fruits contain water, fiber and vitamins.
Numerous studies have shown that eating fruits has a lower risk of developing certain health conditions such as type 2 diabetes and heart disease ( 52Trusted source, 53Trusted source).
Fruits contain fiber and other plant compounds. Natural sugars are usually absorbed slowly, so they don’t cause blood sugar spikes.
However, juices are exempt from this restriction.
Many fruit juices don’t actually contain real fruit but are made with concentrate and sugar. Some fruit juices may contain as much sugar or more than a sugary soft drinks ( 54Trusted source, 55Trusted source).
Real fruit juices are not as fiber-rich and chewy as whole fruits. Fruit juices are more likely to increase blood sugar, making it easier to consume too many in one sitting.
15. Cook at home more often
Make it a habit to cook at home more often than you eat out.
It’s also easier on your wallet.
Second, cooking your own food will allow you to know exactly what’s in it. You don’t need to worry about hidden unhealthy or high-calorie ingredients.
You can also make large quantities and have leftovers the next day. This will ensure a healthy meal.
Additionally, cooking at home is associated with lower obesity risk and better diet quality, particularly among children ( 56TrustedSource, 57Trusted Source).
16. Get more active
Exercise and good nutrition often go hand-in-hand. Exercise can improve mood and decrease anxiety. ( 58Trusted source, 59Trusted source, 60Trusted source).
These are the emotions that are most likely contribute to emotional or binge eating ( 61Trusted Source and 62Trusted Source).
Exercise can help strengthen your bones and muscles ( 63TrustedSource, 64TrustedSource, 65Trusted Source).
- lose weight
- Increase your energy levels
- Reduce your risk of developing chronic diseases
- Improve your sleep
You can do moderate to intense exercise for 30 minutes each day or you can simply walk a few steps and take the stairs whenever possible.
17. Sparkling water is a better alternative to sugary drinks
Sugary drinks might be the worst thing you can consume.
They are loaded with sugar, which has been linked many diseases including ( 66Trusted Source).
- Heart disease
- obesity
- Type 2 Diabetes
These drinks don’t have the same effect on appetite as regular food. This means that you can’t eat less to compensate for the calories in these drinks ( 67Trusted Source).
A 16-ounce (1692-ml), 16-ounce sugary beverage has about 207 calories ( 55Trusted Source).
You can replace sugary beverages with a sugar-free option or just choose sparkling or still water. This will help you to reduce the calories and sugar intake.
18. Avoid “Diet” foods
These so-called diet foods can be misleading. These foods have had their fat content dramatically reduced and are often called “fat-free,” or “low fat”, “fat-reduced,” “low calorie” or “fat-free.”
Sugar and other ingredients are sometimes added to make up for the loss of flavor and texture caused by fat.
Many diet foods contain more sugar than full-fat counterparts, and can even have more calories ( 68Trusted Source).
Instead, choose whole food such as fruits and vegetables.
19. Good night’s rest
It is hard to overstate the importance of good sleep .
A lack of sleep can lead to an increase in appetite and disrupted appetite regulation. This can lead to increased calories and weight gain ( 69Trusted Source).
People who sleep too much tend to be heavier than those who sleep enough ( 69Trusted Source and 70Trusted Source).
Sleep deprivation can also adversely affect concentration, productivity, athletic performance and glucose metabolism.
It also increases your risk for several diseases such as heart disease and inflammatory conditions ( 76TrustedSource, 77TrustedSource).
It is important to get enough quality sleep, preferably in one night.
20. Fresh berries are better than dried.
Berries are healthy and rich in nutrients, fiber, antioxidants, and other nutrients. You can buy most varieties fresh, frozen, dried, or canned.
All types of dried fruits are healthy. However, dried fruits have more calories and sugar because they are dehydrated.
A 100-gram serving of fresh or frozen strawberries is 3.5 ounces. Dried strawberries are 375 calories.
Dried varieties can also be covered with sugar to increase their sugar content.
You will enjoy a healthier snack with fewer calories and sugar by choosing fresh varieties.
21. Choose popcorn over chips
It might be surprising to learn that popcorn contains a lot of nutrients and fiber.
A 100-gram serving of popcorn popped in air contains 387 calories. Potato chips contain 532 calories.
Whole grain diets have been shown to reduce inflammation and heart disease risk ( 82Trusted source, 83Trusted source).
Make your own popcorn (not microwave popcorn) or buy air-popped popcorn for a healthy snack.
Popcorn from commercial brands is often prepared with salt, sugar, and fat.
22. Select healthy oils
Over the last few decades, highly processed vegetable oils and seed oils have been a household staple.
These oils include sunflower, soybean, cottonseed and canola oils.
These oils contain high levels of omega-6 fatty acids, but very little heart-healthy Omega-3s.
Research suggests that a high ratio of omega-6 to HTML3 could lead to inflammation. This has been linked with chronic conditions such as heart disease and cancer ( 43Trusted source, 44Trusted source).
These oils can be replaced with healthier options such as:
23. Take smaller plates
It is well-known that the size of your dinnerware has an impact on how much you eat.
A large plate can make your portion appear smaller than it is ( 84TrustedSource, 85TrustedSource).
One study found that eating smaller plates was associated with higher levels of satisfaction and lower energy intake in healthy-weight participants ( 86Trusted source).
You won’t be able to compensate for eating more than you normally do if you don’t notice it ( 87Trusted source). You can trick your brain to believe you are eating more by eating smaller dinnerware. This will make you less likely overeat.
24. Serve the salad dressing with your meal.
Many people find it a huge achievement to be able to order a meal at a restaurant and to be able to order a lettuce salad.
Not all salads are healthy. Some salads may be topped with high-calorie dressings that can make them even more calorie-dense than other dishes.
Asking for the dressing side-by-side makes it easier to manage the amount of calories and portion sizes you consume.
25. Get your coffee black
Coffee is a very healthy beverage.
It’s actually a major source for antioxidants and has been associated with many health advantages such as a lower chance of type 2 diabetes, mental decline and liver disease ( 88TrustedSource, 89TrustedSource and 90TrustedSource).
Many commercial coffees contain lots of other ingredients such as sugar, syrup, heavy-cream, and sweeteners.
These varieties are fast negating all the health benefits of coffee and add lots of sugar and calories.
Try drinking your coffee black, or adding a little milk or cream to it.
Tips-:
A recipe for disaster is to completely overhaul your diet in one go.
To make your diet more healthy, you can try some of the little changes suggested above.
These tips can help you reduce your portion size, and others can help you adapt to new foods or get nutrients.
They can be combined to make your diet more healthy and sustainable without making major changes in your lifestyle.