How to start eating healthy

Many individuals have likely encountered the desire to improve their eating habits to enhance their appearance and well-being. However, the truth is that wanting to change and successfully making that change are vastly different experiences.

Fortunately, adopting a healthy eating lifestyle doesn't have to be a daunting or complex endeavor, despite what some people may suggest. Similar to other goals, the initial step toward healthy eating should be to start small. Lisa Young, PhD, an adjunct professor of nutrition at New York University and the author of "Finally Full, Finally Slim," suggests, "Choose one food at a time to add to your diet more frequently and make sure to include healthy foods that you also enjoy."

Moreover, health experts offer additional beneficial advice on where and how to commence this journey.

Tips for Eating Healthily To begin, it may be helpful to start small by selecting healthier snack options before tackling meal choices. Audra Wilson, MS, a bariatric dietitian at Northwestern Medicine Delnor Hospital, recommends, "Use vegetables with hummus or fruit and a low-fat cheese stick as snacks to obtain protein and fat along with your produce."

When it comes to meals, Wilson suggests opting for smaller portions or stopping when full. Other recommendations include not skipping breakfast, eating slowly to allow hormones time to signal fullness to the brain, drinking more water, shopping with a list to avoid impulse purchases, or replacing an unhealthy side with a lower-calorie alternative.

Wilson advises against making too many changes at once, stating, "Although these small changes may not have the dramatic effect of a fad diet, they are sustainable and lead to long-term health and wellness."

What Foods Are Considered Healthy?

Adopting a healthy eating lifestyle also involves selecting "clean" foods whenever possible. These are whole foods that are minimally processed or refined and are close to their natural form. Such foods include nuts, seeds, herbs, seafood, onions, snow peas, Brussels sprouts, avocado, sweet potatoes, squash, green beans, carrots, leafy greens, peppers, eggs, fish, turkey, chicken, clarified butter, and olive and coconut oils, as well as fruits such as bananas, mangoes, apples, kiwis, lemons, limes, grapefruit, berries, and melons.

When uncertain about which foods are minimally processed, Lisa Young, PhD, suggests, "Choose fruits and vegetables."

What Foods Should You Avoid for Optimal Health?

As crucial as it is to know which foods are beneficial to eat, it is equally important to recognize which ones to avoid. According to Lisa Young, PhD, "Avoid ultra-processed foods that are high in sugar and salt. Additionally, I recommend limiting meals from fast-food restaurants."

Audra Wilson concurs with the idea of consuming more meals at home. She states, "Much of the surplus sodium and saturated fat in the American diet arises from eating outside of the home. Many restaurant choices that may appear healthy have significantly higher levels of sodium and saturated fat compared to if you had prepared the same meals at home."

Is Healthy Eating Difficult to Achieve?

Audra Wilson further notes that healthy eating should not be overwhelming and comes down to the small choices made throughout the day. She suggests, "Swap out beef for chicken or fish, choose either sour cream or cheese as opposed to both, order salsa instead of guacamole, pick a half sandwich with a salad versus just a whole sandwich, add more veggies to your diet."

For those seeking a comprehensive approach, Walter Willett, MD, a professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health, similarly advises against overcomplicating things and highlights the amount of flexibility and options one has. He recommends starting by ensuring that your diet includes whole grains and healthy fats ("That's where we obtain most of our calories," he notes), followed by incorporating various fruits and vegetables with "an emphasis on plant protein sources," plus modest amounts of fish, poultry, dairy, and eggs. Finally, he recommends minimizing sugar (particularly as beverages), refined starches, and red meat. "Emphasize quality, diversity, and enjoyment. Don't make it too complex."

How to start eating healthy