Tip #1 – Set yourself up for success

Think about planning a healthy diet as a number of small steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think. You do not have to be perfect and you do not have to completely eliminate foods you enjoy to have a healthy diet. The long term goal is to feel good, have more energy, and reduce the risk of diseases.

Tip #2 – Moderation is key

The goal of healthy eating is to develop a diet that you can maintain for life, not just a few weeks or months, or until you have hit your ideal weight. So try to think of moderation in terms of balance. We all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body. At home, use smaller plates, think about serving sizes in realistic terms, and start small. If you do not feel satisfied at the end of the meal, try adding more vegetables or fresh fruit.

Tip #3 – How you eat

Eat with others whenever possible. It allows you to model healthy eating habits. Take time to chew your food and enjoy mealtimes. Listen to your body. Ask yourself if you are really hungry and during a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food. Eat breakfast and smaller meals throughout the day. It keeps your energy up and metabolism going. Lastly, avoid eating at night. Early studies suggest that this dietary adjustment may help to regulate weight.

Tip #4 – Eat more fruits, vegetables, healthy carbs, and whole grains.

Fruits and vegetables are the foundation of a healthy diet. They are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber. Choose healthy carbohydrates and fiber sources, especially whole grains, for long lasting energy. In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart.

Tip #5 – Limit sugar and salt

If you succeed in planning your diet around fiber-rich fruits, vegetables, whole grains, lean protein, and good fats, you may find yourself naturally cutting back on foods that can get in the way of your healthy diet—sugar and salt. Often you may not even be aware of the amount of sugar you’re consuming each day. Large amounts of added sugar can be hidden in foods such as bread, canned soups and vegetables, pasta sauce, margarine, instant mashed potatoes, frozen dinners, fast food, soy sauce, and ketchup. Avoid sugary drink and instead eat naturally sweet food like fruit, peppers, or peanut butter. Most of us consume too much salt in our diets. Eating too much salt can cause high blood pressure and lead to other health problems. Try to limit sodium intake to 1,500 to 2,300 mg per day, the equivalent of one teaspoon of salt. Avoid processing or pre-packaged foods and cut back on salty snacks such as potato chips, nuts, and pretzels.