5 Steps for Eating Healthier

Changing the way you eat can improve your health. It can lower your cholesterol and blood pressure, and help you stay at a healthy weight. Your diet doesn’t have to be bland and boring to be healthy. Just watch your calories and follow these steps:

Step 1. Eat fewer unhealthy fats

• Choose more fish and lean meats instead of fatty cuts of meat.

• Skip butter and lard, and use less margarine. Replace these with healthier fats, such as olive, canola, or avocado oils.

• Pass on foods that have palm, coconut, or partially hydrogenated oils.

• Eat fewer high-fat dairy foods like cheese, ice cream, and whole milk.

• Get a heart-healthy cookbook and try some new recipes.

Step 2. Go light on salt

• Keep the saltshaker off the table.

• Limit high-salt ingredients, such as soy sauce, bouillon, and garlic salt.

• Instead of adding salt when cooking, season your food with herbs, spices, and other flavorings. Try lemon, garlic, onion, vinegar, or salt-free herb seasonings.

• Limit convenience foods, such as boxed or canned foods and restaurant food.

• Read food labels and choose lower-sodium options. Buy fresh, frozen, or canned vegetables that don't have added salt.

Step 3. Limit sugar

• Pause before you add sugars to pancakes, cereal, coffee, or tea. This includes white and brown table sugar, syrup, honey, and molasses. Cut your usual amount by half.

• Swap out sugar-filled soda and other drinks. Buy sugar-free or low-calorie beverages. Remember, water is always the best choice. Try adding lemon juice to water for extra flavor.

• Read labels and choose foods with less added sugar. Keep in mind that dairy foods and foods with fruit will have some natural sugar.

• Cut the sugar in recipes by 1/3 to 1/2. Boost the flavor with extracts like almond, vanilla, or orange. Or add spices such as cinnamon or nutmeg.

Step 4. Eat more fiber

• Eat fresh fruits and vegetables every day.

• Boost your diet with whole grains. Go for oats, whole-grain rice, and bran.

• Add beans and lentils to your meals.

• Drink more water to match your fiber increase to help prevent constipation.

Step 5. Pay attention to serving sizes

• Remember that a serving size is a standard measurement. It will let you track the amount of fat, calories, and other nutrients in the food you eat.

• Read the Nutrition Facts label on packaged foods to learn their serving sizes.

• Use serving sizes to assess how much food you put on your plate. Pay attention to your portions. How many servings are you eating?

• Keep in mind that your needs may change if you’re more active or less active, or if you have other factors that change your calorie needs.

• Use your hand to help you measure serving sizes. For example:

  • 1 teaspoon: This is about the size of the first joint of your thumb.

  • 1 tablespoon: This is about the size of the first 2 joints of your thumb.

  • 1 ounce: This is about what you can fit in your cupped hand.

  • 2 to 3 ounces: This is about the size of the palm of your hand.

  • ½ cup: This is also about what you can fit in your cupped hand.

  • 1 cup: This is about the size of your fist.