Content

• Steps
• Part 1 of 3: Planning a Healthy Meal
• Part 2 of 3: Formulating a Healthy Food Diet
• Part 3 of 3: Reducing Unhealthy Foods
• Tips

Many would like to follow a healthier and more nutritious diet.If your diet contains large amounts of processed foods and foods high in fat or sugar, this increases your risk of developing various chronic diseases. A nutritious and well-balanced diet strengthens your health and immune system and helps reduce the risk of obesity, diabetes, and high blood pressure. Refrain from drastic changes and make small changes in your diet over the course of several weeks - gradually you will switch to a healthy diet and you will be able to reap the benefits of proper nutrition.

Steps

Part 1 of 3: Planning a Healthy Meal

1. 1 Set goals for yourself. The main goal is a healthy diet, but to make it more realistic and achievable, you need to think about what exactly you mean by "healthy eating".
   • It might be worth taking a closer look at your current diet for a start. What makes him unhealthy? Perhaps you should eat more green vegetables, drink more water, and eat less snacks?
   • Make a list of what you would like to change, add, or exclude from your diet. Use this checklist to formulate intermediate small goals that will help you transition to a healthy diet.
   • The best way to achieve any goal is to start with one or two very small changes. It is unlikely that you will be able to radically change your diet in a few days. Take small steps every week. This way you can achieve much more significant results over a long period of time.
2. 2 Start food diary. Once you've identified a few goals and ways to achieve them, consider starting a food diary. With it, you can control your diet and track your progress.
   • Write down any goals you set in your food diary. If necessary, you will be able to adjust and change them as you move towards the main goal.
   • Record all foods and drinks you eat in your food diary. This will help you see what is too much in your diet and what foods are missing. Remember to write down everything you eat for breakfast, lunch, dinner, and snacks (even if you ate a few small bites) in a journal, as well as any drinks you drink throughout the day. The more detailed your notes are, the more useful your food diary will be.
   • Write down the changes you are about to make in your food diary each week. For example: "This week I will drink 8 glasses (2 liters) of water every day." At the end of the week, check your journal to see if you have completed your goals.
   • There are many smartphone apps that you can use to keep track of your calories, exercise, and even the amount of water you drink.
3. 3 Make a meal plan. A meal plan is a great tool to help you stick to your new diet. It helps you plan your main meals and snacks for the week ahead.
   • A meal plan will help you keep your diet and move towards your goal throughout the week. You will know exactly what you should eat and when. This will allow you to visit grocery stores with a specific list and only buy what you plan to use in your cooking during the week. Plus, you can plan your meals ahead of time on days when you're too busy. For example, if you know you have a lot of work to do on Thursday, prepare some of your food on Wednesday so you can just reheat it the next day.
   • Write down a list of foods to buy in your meal plan. This will help you when you visit the grocery store, and you will have all the ingredients you need to prepare the intended meals.
   • Don't skip meals. Try to eat or at least snack at least once every four hours.Skipping meals increases the risk of subsequent overeating, which contributes to weight gain.
4. 4 Prepare food when you have free time. If you are often busy and are short on time, you need to plan your meals ahead of time in order to switch to a new healthier diet.
   • Preparing food ahead of time can save you time and diet when you are away from home. If you have a lot of work to do in the evening, prepare most of your food or even your entire dinner in advance.
   • Set aside one or two days a week when you have free time to cook. Go through your meal plan and shopping list and try to make time for your meals.
   • The cooking schedule can be flexible. You can prepare your entire dinner ahead of time and then simply reheat it in the evening, or wash and chop vegetables or marinate the meat for a quick meal.
   • Also consider buying foods that take less time to cook. You can buy pre-washed and sliced ​​lettuce packaged, frozen vegetables that you just need to reheat, or pre-fried lean meat such as strips of chicken fillet.
   • You can share food with others. Ask your spouse or children to help you prepare food - during this time you can discuss current affairs.

Part 2 of 3: Formulating a Healthy Food Diet

1. 1 Balance your diet. Although there are many eating styles and diets, it is best to eat a balanced diet.
   • A balanced diet can be different for different people. It all depends on age, gender and level of physical activity.
   • Among other things, a well-balanced daily diet should include all major food types. While many diets include avoiding gluten, carbohydrates, and even dairy products, all major food groups are healthy. Avoid only foods that you are allergic to.
   • Your diet should include a variety of foods. For example, don't snack on apples after lunch. Alternate apples with bananas and berries to diversify your diet.
2. 2 Choose lean protein sources instead of fatty ones. Protein is an important part of any diet, and it is advisable to consume lean protein sources.
   • Protein is essential for various bodily functions: it supplies the body with energy, maintains muscle mass, is the basis for many enzymes and hormones, and supports cell function and repair.
   • Lean protein sources are lower in fat and calories. Many types of fatty protein foods (mostly of animal origin) are high in saturated fat. Choose lean protein foods to reduce your overall intake of this type of fat.
   • To get the recommended amount of protein daily, include 1–2 servings of protein foods with each meal. One serving contains 85-110 grams and is about the size of the palm of your hand.
   • Low-fat sources of protein include poultry, eggs, low-fat dairy, seafood, beans, nuts, lean beef, and pork.
3. 3 Try to eat 5-9 servings of fruits and vegetables daily. Fruits and vegetables are an essential part of a healthy diet. They are rich in valuable nutrients.
   • Fruits and vegetables are low in calories but high in nutrients (i.e. high in nutritional value). They are one of the best sources of dietary fiber, vitamins, trace minerals and antioxidants.
   • Generally, it is recommended that you eat 5-9 servings of fruits and vegetables daily. One serving equals 1 cup of vegetables, 2 cups of green leafy vegetables, or 1/2 cup of fruit.
   • If you are not used to eating a lot of fruits and vegetables, it may be difficult for you to increase your intake to 5-9 servings a day.Try some simple ways to do this: fry your morning eggs with vegetables, put fruit in yogurt or cottage cheese, add lettuce, tomatoes or onions to sandwiches, and try steaming vegetables as a side dish to your main dishes.
4. 4 Eat whole grains, not refined grains. An easy way to increase your nutrient intake and make your diet healthier is to choose grains that are 100% whole grains. They are much healthier than foods made from refined grains.
   • Whole grains are made up of three parts - the germ, the bran, and the endosperm. They are less processed and rich in nutrients such as fiber, protein and trace minerals.
   • Refined grains are processed much more intensively than whole grains. They are generally bran and germ free, so they have less fiber and protein. Avoid whole grains and white flours such as white pasta, white rice, baked goods, chips, and crackers.
   • Eat several servings of whole grains every day. One serving equals 30 grams or 1/2 cup.
   • Try whole grain foods such as quinoa, brown rice, whole wheat pasta, millet, spelled, whole grain bread, and tortillas.
5. 5 Choose healthy sources of fat. While it is important to control the amount of fat in your diet, there are several types of fat that are particularly beneficial for your health for a variety of reasons.
   • If you want to eat more foods that contain healthy fats, substitute them for unhealthy fatty foods. Don't add extra fats (neither good nor bad) to a diet that already contains unhealthy fats.
   • Omega-3 fatty acids and monounsaturated fats are good for your health. They have been shown to promote cardiovascular health and lower cholesterol levels.
   • The best sources of healthy fats are avocados, olive oil and olives, nuts, nut butters, canola oil, chia and flax seeds, and fatty fish (such as salmon, tuna, and mackerel). However, keep in mind that these foods can be high in calories, so eat them in moderation.
   • Many experts recommend eating fatty fish at least twice a week and including other sources of healthy fats in your daily diet.
6. 6 Drink plenty of fluids. Although water is not a major food group and contains no nutrients, it is an essential part of a healthy diet and a healthy lifestyle.
   • Drink enough water daily to keep your body hydrated. Water plays a very important role in regulating body temperature and maintaining normal blood pressure, and helps prevent constipation.
   • It is generally recommended that you drink at least 8 glasses (2 liters) of water every day. However, some experts currently advise drinking up to 13 glasses (3 liters) of water daily.
   • In addition to plain water, you can drink flavored water, as well as unsweetened coffee and tea that do not contain caffeine. These low-calorie drinks do not contain caffeine and are therefore well hydrated.

Part 3 of 3: Reducing Unhealthy Foods

1. 1 Follow the 80/20 rule. While you want to stick to a healthy diet, sometimes you can treat yourself to your favorite foods. The 80/20 Rule will help you diet and overcome excessive cravings for unhealthy foods.
   • While it is essential to eat a healthy and balanced diet, it is not possible to eat exceptionally healthy foods every day for a lifetime. Many people take great pleasure in the fact that from time to time they allow themselves to feast on not very healthy foods.
   • Allow yourself to occasionally eat an unhealthy meal, drink a little booze, or exceed your usual serving sizes. This is fine when following a healthy diet, but shouldn't take more than 20% of the time. Most (80%) of the time you need to eat healthy foods.
2. 2 Cut back on foods with added and processed sugars. There are certain food groups that need to be limited to moderate amounts. These undoubtedly include foods with added sugars, as they often have no nutritional value.
   • Sugar is added to certain foods during processing. The added sugar has no nutritional value and contains additional calories. In addition, many studies have shown that excessive consumption of added sugar can lead to obesity.
   • Added sugar is found in many foods. Try to reduce your intake of foods such as breakfast pastries, cookies, pastries and cakes, ice cream, candy, and cereals.
   • Limit your intake of sugary drinks as well. Not only are these drinks high in sugar and calories, but many people do not even perceive them as a source of calories, since they do not satisfy hunger in the same way as food. With these drinks, you can get a significant amount of additional calories.
   • The American Heart Association (USA) recommends that women consume no more than 6 teaspoons (24 grams) and men no more than 9 teaspoons (36 grams) of added sugar per day.
3. 3 Cut back on unhealthy fats. In addition to added sugar, you should also limit your intake of high-fat foods. In particular, saturated and trans fats should be avoided.
   • It is worth noting that not all scientists now agree on whether saturated fats are really as dangerous and unhealthy as previously thought. Be that as it may, these are fats, which means they are loaded with calories, and if consumed in large quantities, it can lead to weight gain and adverse health effects.
   • While it is not necessary to cut out saturated fat altogether, it should be done in moderation. High amounts of saturated fat are found in foods such as fatty dairy products, fatty beef and pork, sausages, and other processed meats.
   • It has been found that trans fats can cause some adverse health effects: they increase the level of bad and lower the level of good cholesterol, increase the likelihood of cardiovascular disease and stroke, and increase the risk of developing diabetes. Try to avoid these types of foods.
   • Trans fats are found in a variety of foods, including flour products and baked goods, cookies, pastries and cakes, margarine, pies, fast food, fried foods, and soy sauce.
   • There is no safe upper limit for trans fats. Try to eliminate them completely from your diet.
4. 4 Drink alcohol in moderation. Do not abuse alcoholic beverages. For most people, drinking alcohol in moderation is generally not a health hazard.
   • Drinking more alcohol (more than three drinks a day) increases the risk of hypertension, liver and heart disease, stroke, and depression.
   • Unlike some foods, there is a strict definition for moderate alcohol consumption. Women should drink no more than one, and men no more than two drinks per day.
   • If you do drink alcohol, try not to drink cocktails that contain sugary drinks or fruit juices, as these contain extra calories and added sugar.
   • One serving of alcohol corresponds to 350 milliliters of beer, 150 milliliters of wine or 45 milliliters of spirits.

Tips

• Be sure to check with your doctor before making any dietary or lifestyle changes. He will be able to determine if these changes are safe and appropriate for you.
• Remember to make changes gradually over a fairly long period of time. This will make it easier for you to stick to your new habits.
• Consider starting a support group. Ask friends and family to help you develop and maintain healthy new habits.