How to Change your Diet: Five Tips for Healthy Eating

Sasha Clynes, DrPH, MA - Lirio

What you eat has a major influence on your health. A diet rich in vegetables and fruits, for example, can reduce your risk of heart disease, stroke, vision issues, digestive problems, and some cancers.

Yet, the average American consumes only 0.9 cups of fruit and 1.4 cups of vegetables per day, significantly less than the recommended 5 servings.

Conversely, consuming a lot of ultra-processed foods has been associated with increased risk of obesity, hypertension, and cancers like breast and colorectal. These foods make up about 60% of an American adult’s diet and 70% of a children’s diet! Clearly, there is an opportunity to improve the average American’s diet. But what should you eat for better health and how can you make changes to your diet?

What is a healthy diet?

There are many opinions in the field! Most experts agree that an ideal diet includes lots of vegetables and fruits, beans and legumes, nuts and seeds, olive oil, and some lean meats/seafood and dairy if desired. A healthy diet limits saturated fat and trans fats, sodium, added sugar, refined grains, and ultra-processed foods. One of the best dietary patterns to follow for preventing chronic disease is the Mediterranean diet.

Why do Americans struggle with healthy eating?

This question is complex and needs to be looked at from both a broad and individual perspective. On a broad level, we need to ensure access to healthy foods, make them more affordable, limit ads for junk food and sugary drinks, and teach people how to prepare healthy meals. On an individual level, we need to consider personal behaviors and choices.

What can you do to change your diet?

1. Analyze and change your physical environment. Your environment matters! Are healthy foods easy to access in your kitchen? (on the counter and at the front of the refrigerator). Are unhealthy foods less easy to access or perhaps not even in the house? What about portion sizes? Do you serve food family- style? If you like to eat family style, consider putting only the healthier items, like vegetable or whole grain dishes, on the table and keep your portion to 1 serving size for the other dishes (requiring you to get back up if you want a second helping).
2. Consider your social environment too: your friends and family! People often model the eating habits of others and make similar food choices to the people they dine with. Do people in your household like to eat healthy foods?  For pickier family members, can you cook one of their favorite dishes in a healthier way? For example, a lower fat version of macaroni and cheese with spinach. Do you and your friends typically go out to more indulgent dinners and happy hours? Could you suggest a walk or exercise class instead of a happy hour?
3. Consider self-monitoring your diet or logging your foods. We may not realize everything we put in our mouths each day. Consider creating a food log for one week so that you have a good understanding of what your diet currently looks like. You might not realize that you are mindlessly snacking at 3 p.m. each day. Maybe you don’t need this snack, and can have water instead, or perhaps you reach for a piece of fruit instead of chips. You can track your diet manually or with a digital app. If weight loss is one of your goals, tracking food regularly has been demonstrated to be a significant factor in successful weight loss.
4. Analyze and address your own barriers to eating healthier foods. If you don’t know what is blocking you, next time you make a less healthy choice, write down a reason why and a plan to overcome this for next time!

   Barrier	Potential Solution
   I don’t like how vegetables taste.	Consider following some vegetarian cooking blogs to get inspired. Try preparing vegetables roasted simply with olive oil and salt, or sauteed with oil in a pan instead of just boiling/steaming them.
   I don’t have time to cook vegetables.	Consider batch cooking on Sunday (or another day) and freezing some of your meals for later when you are too busy to cook.
   Vegetables and fruits are too expensive.	Canned or frozen vegetables and fruits are often cheaper and still nutrient-packed. Stock up on fresh fruits and vegetables when they are on sale.

5. Make cooking fun!Can you find a way to enjoy cooking? Perhaps as a busy parent, you may find cooking to be a peaceful activity. Or maybe cooking can be a bonding activity you can do with your children. For singles and couples, a cooking class or recipe club could be fun. If none of these appeal to you, try throwing on some of your favorite music and cook to the beat!

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