A Gradual Approach to Healthy Eating

A healthy diet is the most important component of overall health and wellbeing. Unfortunately, changing your diet can be extremely challenging. It’s very rewarding in the short-term to eat unhealthy foods. It feels good to eat chips or a chocolate bar.

Broccoli feels good, but only when you look at yourself in the mirror six months in the future.

Change your diet and change your health for the better with these strategies:

1. Start with the end in mind. What is your ideal diet? This is important to figure out before going to the next step. Moving from your current diet to a ketogenic diet is very different than moving to a vegan diet.

◦ Do some research regarding which diets are healthy for someone with your current health status.

◦ Also, consider your food preferences. For example, if you love meat, a vegan diet would be quite challenging.

◦ See your doctor for advice.

2. Break the diet change into steps. Start slowly. Massive change is usually too challenging to maintain. Give yourself several months, if necessary, to completely change your diet. If you’re feeling even moderately uncomfortable, you’re going too fast.

◦ Start with small changes. For instance, you might decide to cut back on processed carbohydrates and replace those calories with beans or lentils. Keep moving the ratios in a positive direction until you’ve reached your goals.

3. Cut back on unhealthy foods. You can’t just add in healthy foods. It’s important to limit the unhealthy foods, too. Good foods add to your health, and unhealthy food steal it away.

◦ Imagine you eat three candy bars each day, but you only want to eat one. You could have 2.5 candy bars each day this week. Eat two the following week, and so on, until you’re not eating any at all. It’s slower than you might like, but it works.

◦ Make a list of all the unhealthy foods you regularly consume. Create a plan for minimizing their presence in your diet.

4. Consider your beverages, too. Beverages can be loaded with calories and unhealthy chemicals. They’re easy to consume and don’t take up a lot of room in your stomach. Drink a lot of water and satisfy your thirst that way. Wean yourself off unhealthy beverages slowly.

5. Find foods you enjoy. If your new diet calls for nuts, find some nuts that you enjoy. If you hate cashews, don’t eat them. If you love apples, but don’t like bananas, then don’t eat bananas. Look for options that fit your diet that appeal to you.

6. Understand that perfection isn’t necessary. Is a couple of candy bars each week going to be a problem? Of course not. It’s not important to be 100% perfect to gain all the health benefits a diet has to offer. If 90% of your meals conform to your diet, you’re doing extremely well. 80% is decent. 70% isn’t good enough.

◦ Avoid beating yourself up because you had an error in judgement or a weak moment.

What type of diet do you want to adopt? This is the important first step. Slowly adapt your current diet to match your new diet. This can take several months to do effectively. While it’s tempting to make rapid changes, they simply don’t work for the vast majority of the population.

Find foods you enjoy that support good health and keep your calories under control. That’s really the primary goal regardless of the specific diet.



Learn more about your health online when you read the rest of our information here about: Choice of Diet Plans guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over a decade and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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Who Else Wants a Diet Supported by Science?

Almost 80% of Americans feel confused about what to eat, according to a widely publicized survey by the International Food Information Council Foundation. That’s not surprising when you see nutrition studies that contradict each other and headlines that are more sensational than accurate.

Nutrition is complicated, and research usually has to depend on observational methods that are less reliable than controlled experiments.

So, where does that leave you if you’re trying to make healthy eating choices? Take a look at some of the most popular diets with the strongest scientific evidence to support them.

Some of the Top Diets Backed By Science:

1. Eat Mediterranean style. This diet is a crowd favorite because you can eat delicious foods while you take care of your heart. That includes plant-based dishes, olive oil, and fish.

2. Try DASH. While it was originally designed for patients with high blood pressure, this diet is a smart choice for most adults. It’s similar to the Mediterranean plan with some additional steps, like limiting salt.

3. Use your MIND. Nutritious eating supports your mental and physical health. The MIND diet has been shown to reduce the risk of Alzheimer’s and provide other cognitive benefits by restricting saturated fats and promoting foods rich in certain vitamins.

4. Be a flexitarian. Most vegetarians lapse in less than a year. Many families succeed with a less strict approach to eating more plants and less meat.

5. Rethink gluten-free products. Cutting out gluten is necessary if you have certain conditions like celiac disease. Otherwise, unprocessed whole grains have many benefits, including helping to prevent heart disease and diabetes.

Other Tips:

1. Set new goals. Losing excess weight is important, but it can be difficult for many adults. You’ll probably accomplish more if you focus on healthy eating and let slimming down be a bonus.

2. Enjoy whole foods. Ultra-processed foods have been linked to cancer and early death. Make vegetables, fruits, and other natural foods the mainstay of your diet.

3. Increase your fiber. Dietary fiber helps you live longer and satisfies your appetite with fewer calories. You can find it in most whole foods, like apples, broccoli, and beans.

4. Customize your diet. Individual needs vary based on your genetics, lifestyle, and stage of life. Your doctor or a registered dietician can help you to understand and address your personal priorities.

5. Check labels. Sugary cereals and other products may look healthy until you read the ingredients. Look for added sugar, salt, and saturated fats.

6. Watch portion sizes. You can probably enjoy the foods you love, as long as you practice moderation. Pour out a small bowl of chips, instead of snacking on them straight out of the bag.

7. Limit liquid calories. Soda, alcohol, and juice could be sabotaging your weight loss plans because It’s easy to overlook the calories you drink. Quench your thirst with plain water or unsweetened tea.

8. Seek support. Numerous studies have found that programs like Weight Watchers succeed because they build social connections. Invite your family and friends to join you in eating healthier. Let each other know what kind of help you need to make positive lifestyle changes.

9. Dine in. Home cooking enables you to control the menu. One study found that you’ll save an average of 200 calories for each meal you prepare at home, compared to going to a restaurant.

Healthy eating may be easier than you think if you follow a few basic guidelines grounded in science. Focus on whole foods and limit your consumption of sugar, salt, and saturated fats. You’ll enhance your wellbeing, and you may even live longer.