You can eat healthier by making a few swaps, such as choosing whole grains over refined grains and eating more protein.
A diet rich in fruits and vegetables has been scientifically proven to provide numerous health benefits, such as reducing your risk of several chronic diseases and strengthening your immune system.
Making major changes to your diet can sometimes seem very overwhelming. It may be more manageable to start with just one thing — like eating more of your favorite fruit — rather than all of them at once.
Plating and pacing your meals
Eat from smaller plates
The size of your dinnerware can affectTrusted Source how much you eat. Eating from a large plate can make your portion look smaller, while eating from a small plate can make it look bigger.
According to one 2017 studyTrusted Source, eating from a smaller plate was associated with increased feelings of satiety and reduced energy intake among participants with a moderate body weight.
Also, if you don’t realize you’re eating less than usual, you won’t compensateTrusted Source by eating more at the next meal. By eating from smaller dinnerware, you can trick your brain into thinking that you’re eating more, making yourself less likely to overeat.
Eat your greens first
A good way to ensure you eat your greens is to enjoy them as a starter.
By doing so, you’ll most likely finish all of your greens while you’re at your hungriest. This may cause you to eat fewer, perhaps less nutritious, meal components later.
It may lead you to eat fewer calories overall, which could result in weight loss. Plus, eating vegetables before a carb-rich meal has been shown to benefit blood sugar levels.
It slows the speedTrusted Source at which carbs are absorbed into the bloodstream and may benefitTrusted Source short- and long-term blood sugar control in people with diabetes.
Keep dressing, dips, and condiments on the side
Getting to the point of being able to order a salad at a restaurant is a great achievement for many.
However, not all salads are equally nutritious. In fact, some salads are smothered in high calorie dressings, which may make the salads even higher in calories than other items on the menu.
Asking for the dressing on the side makes it a lot easier to control the portion size and amount of calories that you consume.
Slow down
The pace at which you eat influences how much you eat, as well as how likely you are to gain weight.
In fact, studies comparingTrusted Source different eating speeds show that fast eaters are much more likelyTrusted Source to eat more and have a higher body mass index (BMI) than slow eaters.
Your appetite, how much you eat, and how full you get are all controlled by hormones. Hormones signal to your brain whether you’re hungry or full.
However, it takes about 20 minutes for your brain to receive these messages. That’s why eating more slowly may give your brain the time it needs to perceive that you’re full.
Studies have confirmed this, showing thatTrusted Source eating slowly may reduce the number of calories you consume at meals and help you lose weight.
Eating slowly is also linkedTrusted Source to more thorough chewing, which has also been linkedTrusted Source to improved weight control.
Grocery shopping, meal planning, and fast food
Don’t shop without a list
There are two important strategies to employ when you go grocery shopping: Make your shopping list ahead of time and don’t go to the store hungry.
Not knowing exactly what you need makes room for impulse buying, while hunger can cause you to toss even more low-nutrient foods into your shopping cart.
That’s why the best strategy is to plan ahead and write down what you need beforehand. By doing this and sticking to your list, you’ll not only buy healthier items to keep around the house, but you’ll also save money.
So, simply eating slower and chewing more often may help you eat less.
Stay away from “diet” foods
So-called diet foods can be very deceiving. They have usually had their fat content reduced dramatically and are often labeled “fat-free,” “low fat,” “fat-reduced,” or “low calorie.”
However, to compensate for the lost flavor and texture from fat, sugar, and other ingredients are often added.
So, many diet foods contain more sugarTrusted Source and sometimes even more calories than their full-fat counterparts. Instead, opt for whole foods like fruits and vegetables.
Cook at home more often
Try to make a habit of cooking at home most nights rather than eating out. For one, it’s often easier on your budget.
Second, by cooking your food yourself, you’ll know exactly what’s in it. You won’t have to wonder about any hidden ingredients.
Also, by cooking large servings, you’ll have leftovers for the next day, ensuring a satisfying meal then, too.
Finally, cooking at home has been associated with a lower riskTrusted Source of obesity and improvedTrusted Source diet quality, especially among children.
Try at least one new recipe per week
Deciding what to have for dinner can be a constant cause of frustration, which is why many people tend to use the same recipes again and again. Chances are you’ve been cooking the same recipes on autopilot for years.
Whether these are more or less nutritious recipes, trying something new can be a fun way to add more diversity to your diet.
Aim to try making a new health-focused recipe at least once per week. This can change up your food and nutrient intakes and hopefully add some new and nutritious recipes to your routine.
Alternatively, try to make a healthier version of a favorite recipe by experimenting with new ingredients, herbs, and spices.
Bake or roast instead of grilling or frying
How you prepare your food can drastically change its effects on your health.
Grilling, broiling, frying, and deep-frying are all popular methods of preparing meat and fish.
However, during these types of cooking methods, several potentially toxic compounds are formed. These include:
- polycyclic aromatic hydrocarbonsTrusted Source
- advanced glycation end productsTrusted Source
- heterocyclic amines
All of these compounds have been linked to several health conditions, including cancerTrusted Source and heart diseaseTrusted Source.
Healthier cooking methods include:
- baking
- broiling
- poaching
- pressure cooking
- simmering
- slow cooking
- stewing
- sous-vide
These methods don’t promoteTrusted Source the formation of these harmful compounds and may make your food healthier.
Although you can still enjoy the occasional grilled or deep-fried dish, it’s best to use those methods sparingly.
Opt for more nutritious foods when ordering out
Eating out doesn’t have to involve less nutritious foods. Consider upgrading your favorite fast-food restaurant to one with healthier options.
There are many high-quality fast food restaurants and fusion kitchens offering nutritious meals.
Foods to add to your overall diet
Increase your protein intake
Protein is often referred to as the king of nutrients, and it does seem to have some superpowers.
Due to its ability to affect your hunger and satiety hormones, it’s often consideredTrusted Source the most filling of the macronutrients.
One 2018 studyTrusted Source showed that eating a high-protein meal decreased levels of ghrelin, the hunger hormone, more than a high carb meal in people with obesity.
What’s more, protein helps youTrusted Source retain muscle mass and may alsoTrusted Source slightly increase the number of calories you burn per day. It’s also important for preventingTrusted Source the loss of muscle mass that can occur with weight loss and as you age.
If you’re trying to lose weight, aim to add a source of protein to each meal and snack. It will help you feel fuller for longer, curb cravings, and make you less likely to overeat.
Good sources of protein include:
- dairy products
- nuts
- peanut butter
- eggs
- beans
- lean meat
Add Greek yogurt to your diet
Greek yogurt (or Greek-style yogurt) is thicker and creamier than regular yogurt.
It has been strained to remove its excess whey, which is the watery part of milk. This produces a final product with higher fat and protein than regular yogurt.
Eating a good source of protein can helpTrusted Source you feel fuller for longer, which can help manage your appetite and reduce your food intake if that’s your goal.
Plus, since Greek yogurt has been strained, it contains fewer carbs and less lactose than regular yogurt. This makes it suitable for people who follow a low carb diet or are lactose intolerant.
Just make sure to pick the plain, unflavored varieties. Flavored yogurts may be packed with added sugar and other less nutritious ingredients.
Eat eggs, preferably for breakfast
When studying various types of calorie-matched breakfasts, eggs come out on top.
Eggs are rich in high quality protein and many essential nutrients that people often don’t get enough of, such as choline.
Eating eggs in the morning increases feelings of fullness. This has been shown to cause people to consume fewer calories at later meals. It can be quite helpful for weight loss if that’s your goal.
For example, one 2020 studyTrusted Source of 50 people found that eating an egg-based breakfast reduced feelings of hunger and decreased the amount of calories consumed later in the day than a breakfast of cereal.
Swaps and substitutions to consider
Replace sugary drinks with sparkling water
Sugary beverages are loaded with added sugar, which has been linkedTrusted Source to numerous diseases, including:
heart disease
obesity
type 2 diabetes
Plus, the added sugar found in these drinks doesn’t impactTrusted Source appetite the same way that nutrient-rich food does.
Unlike meal replacement drinks, which are rich in essential nutrients, sugary beverages are usually made up of “empty calories” that are unlikely to leave you satiated.
Try replacing your sugary beverage with either a sugar-free alternative or choose still or sparkling water instead. Doing so will shave off the non-beneficial calories and reduce excess sugar intake.
Drink your coffee black from time to time
Coffee is rich in antioxidants and has been linked to many health benefits, such as a lower risk of type 2 diabetesTrusted Source, cognitive declineTrusted Source, and chronic liver diseaseTrusted Source.
However, many commercial varieties of coffee contain lots of additional ingredients, such as sugar, syrup, heavy cream, and sweeteners.
Drinking these varieties quickly negates all of coffee’s health benefits and instead adds lots of extra sugar and calories.
Instead, try drinking your coffee black or adding a small amount of milk or cream instead of sugar.
Eat your fruits instead of drinking them
Studies have repeatedly linkedTrusted Source eating fruit to a reduced risk of several health conditions, such as heart disease, type 2 diabetes, and cancerTrusted Source.
Because fruits contain fiber and various plant compounds, their natural sugars are generally digested very slowly and don’t cause major spikes in blood sugar levels. However, the same doesn’t apply to fruit juices.
Many fruit juices aren’t even made from real fruit but rather concentrate and sugar. Some varieties may contain as much sugar as a sugary soft drink.
Even real fruit juices lack the fiber and chewing resistance of whole fruits. This makes fruit juice much more likely to spike your blood sugar levels, leading you to consume too much in a single sitting.
Choose whole-grain bread instead of refined
Refined grains have been associated with many health concerns. Whole grains, on the other hand, have been linked to a variety of health benefits, including a reduced risk of type 2 diabetesTrusted Source, heart diseaseTrusted Source, and cancerTrusted Source.
Whole grains are also a good source of:
fiber
B vitamins
zinc
iron
magnesium
manganese
Just make sure to read the label to ensure that your bread is made with whole grains only, not a mixture of whole and refined grains. It’s also preferable that the bread contains whole seeds or grains.
Pick popcorn instead of chips
It may be surprising that popcorn is a whole grain that’s loaded with nutrients and fiber.
A 3.5-ounce (100-gram) serving of air-popped popcorn containsTrusted Source 387 calories and 15 grams of fiber, while the same amount of potato chips containsTrusted Source 532 calories and only 3 grams of fiber.
Diets rich in whole grains have been linked to health benefits, such as a reduced risk of inflammationTrusted Source and heart diseaseTrusted Source.
For a satisfying snack, try popping your own kernals at home or purchase air-popped popcorn. Just be sure to limit or avoid prepacked microwavable portions with preservatives, butter, and other additives.
Eat fresh berries instead of dried ones
Berries are packed with nutrients, fiber, and antioxidants. Most varieties can be purchased fresh, frozen, or dried.
Although all types are relatively healthy, dried berries are a much more concentrated source of calories and sugar since all the water has been removed.
Dried varieties are also often covered with added sugar, further increasing the sugar content. By opting for fresh berries, you will get a much juicier snack that’s lower in sugar and contains fewer calories.
Opt for heart-healthy oils
Highly processed seed and vegetable oils have become a household staple over the past few decades. Examples include soybean, cottonseed, sunflower, and canola oils. These oils are high in omega-6 fatty acids but low in heart-healthy omega-3s.
Some researchTrusted Source suggests a high omega-6 to omega-3 ratio can lead to inflammation and has been linkedTrusted Source to chronic conditions, such as heart disease, cancer, osteoporosis, and autoimmune disorders.
Swap these oils for less processed alternatives, such as:
extra virgin olive oil
avocado oil
coconut oil
Choose baked potatoes over french fries
Potatoes are filling and a common side to many dishes. That said, the method in which they’re prepared largely determines their impact on health.
For starters, 3.5 ounces (100 grams) of baked potatoes containsTrusted Source 93 calories, while the same amount of french fries containsTrusted Source over 3 times as many (333 calories).
Furthermore, deep-fried french fries generally containTrusted Source harmful compounds such as aldehydes and trans fats.
Replacing your french fries with baked or boiled potatoes is a great way to shave off calories and avoid these less nutritious compounds.
Water intake, supplements, and other lifestyle changes
Drink enough water
Drinking enough water is important for your health.
Many studies have shownTrusted Source that drinking water can increase weight loss and promote weight maintenanceTrusted Source. It may even slightly increaseTrusted Source the number of calories you burn daily.
Studies also showTrusted Source that drinking water before meals can reduce your appetite and food intake during the following meal.
That said, the most important thing is to drink water instead of other beverages. This may drastically reduceTrusted Source your intake of sugar and calories.
Take omega-3 and vitamin D supplements
Approximately 1 billion peopleTrusted Source around the globe are deficient in vitamin D.
Vitamin D is a fat-soluble vitamin that’s very importantTrusted Source for bone health and the proper functioningTrusted Source of your immune system. In fact, every cell in your body has a receptor for vitamin D, indicating its importance.
Vitamin D is found in very few foods, but fatty seafood generally contains the highest amounts.
Omega-3 fatty acids are another commonly lacking nutrient that’s found in fatty seafood. These have many important bodily roles, includingTrusted Source reducing inflammation, maintaining heart health, and promoting proper brain function.
If you don’t eat fatty seafood regularly, you should consider taking a supplement. Omega-3s and vitamin D can often be found together in many supplements.
Become more active
Good nutrition and exercise often go hand in hand. Exercise has been shown to improve your mood, as well as decrease feelings of depressionTrusted Source, anxietyTrusted Source, and stressTrusted Source.
These are the exact feelings that are most likely to contribute to emotionalTrusted Source and binge eatingTrusted Source.
Aside from strengthening your muscles and bones, exercise may help you:
lose weight
increase your energy levelsTrusted Source
reduce your risk of chronic diseasesTrusted Source
improve your sleepTrusted Source
Aim to do about 30 minutes of moderate to high intensity exercise each day, or take the stairs and take short walks whenever possible.
Get a good night’s sleep
The importance of good sleep can’t be overstated.
Sleep deprivation disruptsTrusted Source appetite regulation, often leading to increased appetite. This can result in increased calorie intake and weight gain.
In fact, people who sleep too little tend to weighTrusted Source significantly more than those who get enough sleep.
Being sleep-deprived also negatively affectsTrusted Source concentration, productivity, athletic performance, glucose metabolism, and immune function.
Moreover, it increases your risk of several diseases, including inflammatory conditionsTrusted Source and heart diseaseTrusted Source.
That’s why it’s important to try to get adequate amounts of good-quality sleep, preferably in one bout.
