How To Start Eating Healthy: Experts Say You Should Start Small, Keep It Simple

Daryl Austin | TODAY TODAY special

Most people have found that they want to eat better to feel better, but most of us have learned that wanting something and getting it are very different things.

The good news is that eating healthy doesn't have to be as painful or complicated as some people make it out to be.

As with anything else, the first goal of healthy eating is to start small. "Choose one food at a time to include them in your diet more often, and make sure you include healthy foods in your diet as well," suggests Lisa Young, Ph.D., an assistant professor of nutrition at New York University , before. and author of "Finally Complete". , THE END. Slim."

Health experts have other helpful tips on where and how to start.

how to eat well

Starting small means choosing the best snacking options before deciding on a meal. "Include veggies as a snack with hummus or fruit and a slice of low-fat cheese with meals for protein and fat," says Audra Wilson, MD, a bariatric nutritionist at Northwestern Medicine Delnor Hospital.

When it comes to diet, Wilson suggests choosing smaller portions or simply stopping eating when you're full.

Other suggestions include skipping breakfast, eating slower, drinking more water when hormones are signaling your brain is full, shopping with a grocery list to avoid impulse buying, or replacing unhealthy foods with fewer calories.

"My advice would be to not make too many changes at once," advises Wilson. "Small changes like this may not have the dramatic effects of a fad diet, but they are sustainable and lead to long-term health and wellness over time."

What is the healthiest food?

Eating healthy also means choosing “clean” foods as much as possible, that is, whole foods that come close to their natural form and are not heavily processed or refined. These foods include nuts, seeds, herbs, shellfish, onions, peas, Brussels sprouts, avocados, sweet potatoes, squash, beans, carrots, leafy greens, peppers, eggs, fish, turkey, chicken, natural butter, olives, and coconuts. Are . Oils, bananas, mangoes, apples, kiwis, lemons, limes, grapefruit, blackberries and melons.

When in doubt about unprocessed foods, "go for fruits and veggies," advises Yang.

What is the healthiest food?

Knowing which foods to eat is just as important as knowing which foods to avoid. "Stay away from ultra-processed foods that are high in sugar and salt," says Yang. "I also suggest limiting meals at fast-food restaurants."

Wilson accepts the suggestion that he eat in his kitchen more often. "Most of the excess sodium and saturated fats in the US diet come from restaurant meals," he says. "Most healthy-looking restaurants have more sodium and saturated fat than if you were to cook the same foods at home."

Is it difficult to eat healthy?

Wilson adds that healthy eating doesn't have to be overwhelming and boils down to all the small decisions you make throughout the day. "Choose beef over chicken or fish, choose sour cream or cheese instead of both, order salsa over guacamole, choose a half salad sandwich over a whole sandwich, add more vegetables to your diet," she suggests.

For those who want a holistic approach, Walter Willett, MD, Professor of Epidemiology and Nutrition at Harvard School of Public Health. TH Chana also recommends keeping things simple, emphasizing flexibility and lots of options. He recommends starting with whole grains and healthy fats ("That's where we get the most calories," he says), then adding lots of vegetables and fruits and "focusing on plant-based protein sources." plus a modest amount of fish, poultry, dairy, and eggs. Finally, "minimize sugar (especially in beverages), refined starches, and red meat," he recommends. “Focus on quality, variety and taste. Don't make it difficult for yourself."

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