The decision to eat healthy foods takes time and effort. You will need to make changes for the long haul. However, if you try to make too many changes at once, you may become overwhelmed or discouraged. Take one step at a time and master it before moving on to the next. Give yourself a month to accomplish each goal, but you may need more time or less. Don’t berate yourself for taking a longer time to make changes, as the results will be worth it.
A good first step when transitioning from bad foods to healthy foods is to cut out liquid calories in sodas and sweet teas. These drinks contain few if any nutrients and overconsumption resulted in a 20 percent increase in weight among Americans between 1977 and 2007, according to research cited by "The New York Times.” A 20-ounce bottle of cola contains 240 calories and 65 grams of sugar. If you drink more than one bottle a day, begin your transition by scaling back to one. At the same time, start replacing soda and bottled teas with healthier beverages, such as sparkling mineral water with a twist of lime or orange. If you don’t drink fresh water, add a glass to your diet every week until you reach six to eight glasses a day. Jazz up your water with fresh lemon slices. Aim to stop drinking liquid calories by the end of the month.
American cuisine is filled with unhealthy oils that can add pounds to your waistline and increase your risk of chronic diseases. Hydrogenated oils are used in commercially manufactured snack foods and baked goods to extend their shelf life and also in fried foods at chain restaurants. Start reading the ingredient lists on nutrition labels and avoid buying products whose ingredients contain “hydrogenated” or “partially hydrogenated” oils. Weed these products out of your pantry. Replace margarine and shortening with healthier liquid fats such as olive and canola oil. Opt for healthier forms of food preparation at home and at restaurants, such as broiling and baking instead of frying. As you decrease your unhealthy fat options throughout the month, add healthier fats found in avocados, olives, cold-water fish, nuts and seeds.
The standard American diet is highly grain-based, with pasta, bread, crackers, rice and cereals making up a major part of many meals and snacks. Refined “white” foods have been stripped of most of their nutrients, including fiber, and then fortified with synthetic vitamins. These products are high on the glycemic index, a scale that rates carbohydrates for how quickly they turn into glucose in your bloodstream, and eating too many of them is associated with overweight and increased risk for type 2 diabetes. Swap your white pasta for whole-grain varieties or use basmati or brown rice with your favorite dishes instead of white. Forgo the bun with your burger or replace it with a whole-wheat version. Experiment with whole-grain flatbreads instead of highly processed crackers for snacks. Enjoy oatmeal for breakfast, which is high in fiber, instead of sugary cereals that can spike your blood sugar.
Boost Fruits and Vegetables
Fresh fruits and vegetables are staples of a healthy diet because they are rich in vitamins, minerals and phytonutrients that help fight disease. Aim to achieve the daily amount of these foods recommended for a healthy diet to complete your transition. For breakfast or a snack, have a fruit smoothie made with fresh or frozen berries and low-fat yogurt. Add bell peppers and onions to an omelet for a boost of nutrients. Create individual bags of cut-up veggies to bring to work with hummus for a quick, nutritious snack that keeps you feeling full. Mix steamed or sauteed broccoli into pasta sauces. Prepare a whole-wheat pizza topped with fresh spinach, sun-dried tomatoes and mushrooms instead of pepperoni. Before you know it, you will have reached the daily goal of 4 to 5 cups of these healthful foods. Having eliminated or greatly curtailed bad foods in previous months, you will have reached your goal of a healthy diet.
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