Diets are often overly complicated and make it unrealistic for most people to follow them. It’s actually not that hard to see results from a diet—but it is hard to stick with a particular diet and maintain the results.
That’s why we’ve created this guide. Stick with these realistic steps and you can expect a healthier metabolism, more energy, less fat, and a different mentality when it comes to eating.
1. Make half your plate veggies and fruits
Vegetables and fruits are full of nutrients that support good health. Choose fruits and red, orange, and dark-green vegetables such as tomatoes, sweet potatoes, and broccoli.
2. Include whole grains
Aim to make at least half your grains whole grains. Look for the words “100% whole grain” or “100% whole wheat” on the food label. Whole grains provide more nutrients, like fiber, than refined grains.
3. Don’t forget the dairy
Complete your meal with a cup of fat-free or low-fat milk. You will get the same amount of calcium and other essential nutrients as whole milk but fewer calories. Don’t drink milk? Try a soy beverage (soymilk) as your drink or include low-fat yogurt in your meal or snack.
4. Add lean protein
Choose protein foods such as lean beef, pork, chicken, or turkey, and eggs, nuts, beans, or tofu. Twice a week, make seafood the protein on your plate.
5. Avoid extra fat
Using heavy gravies or sauces will add fat and calories to otherwise healthy choices. Try steamed broccoli with a sprinkling of low-fat parmesan cheese or a squeeze of lemon.
6. Get creative in the kitchen
Whether you are making a sandwich, a stir-fry, or a casserole, find ways to make them healthier. Try using less meat and cheese, which can be higher in saturated fat and sodium, and adding in more veggies that add new flavors and textures to your meals.
7. Take control of your food
Eat at home more often so you know exactly what you are eating. If you eat out, check and compare the nutrition information. Choose options that are lower in calories, saturated fat, and sodium.
8. Try new foods
Keep it interesting by picking out new foods you’ve never tried before, like mango, lentils, quinoa, kale, or sardines. You may find a new favorite! Trade fun and tasty recipes with friends or find them online.
9. Satisfy your sweet tooth in a healthy way
Indulge in a naturally sweet dessert dish—fruit! Serve a fresh fruit salad or a fruit parfait made with yogurt. For a hot dessert, bake apples and top with cinnamon.
10. Everything you eat and drink matters
The right mix of foods in your meals and snacks can help you be healthier now and into the future. Turn small changes into long term habits.
The main thing to remember when creating a new diet is that each meal is a building block in your healthy eating style. Every meal has a small but meaningful impact on how your feel and function. Make sure to include all the food groups throughout the day. Make fruits, vegetables, grains, dairy, and protein foods part of your daily meals and snacks. Also, limit added sugars, saturated fat, and sodium.
Getting your nutrition right is important to your overall health. Add in a fitness regimen for even more improvement. Only a good combo of both will give you the best results and using a diet plan can make it a lot easier. Create your diet plan, test it out, and after some time evaluate what works and what could be adjusted. If you have any questions or concerns about what diet plan or exercise plan would work best for you, ask your primary care physician. They know your body best and can help you set up a plan to be as healthy as possible.
