If your goal is to lose weight, for instance, you might say, “I want to shed some pounds—how much should I aim for, and what’s the best way for me to get there?” Ask your doctor for a referral to a dietitian.
You may want to start by writing down what you’d like to change about your current diet. You might write things like: “I need to eat more vegetables,” or, “I need to snack less. ” Then, write down the dietary goals you intend to achieve. For example: “I will fill half my plate with vegetables at every meal,” or, “I will only snack on healthy foods that I’ve prepared myself. ”
You might, for instance, set a goal to reduce the number of times you buy sodas or snacks from the vending machines at work, then move on to eliminating them completely. Or, you might start with a positive goal, like eating fresh fruit for breakfast every morning, then move on to eliminating bacon from your breakfast menu.
Before you even begin your new diet, consider keeping track of your current eating habits for a few days or even weeks. This gives you clear evidence of your starting point, and it can be useful to bring it to your dietitian when establishing your new diet. You can keep an old-fashioned food diary, or use one of many smartphone apps. You may find the apps more convenient, and they also usually offer detailed nutritional information for the foods you’re eating.
In terms of measurements, aim for about 2. 5-3 cups (565-675 grams) of vegetables per day—your needs may be slightly more or less based on your age, gender, and other factors. [6] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source Likewise, aim for about 1. 5-2 cups (340-450 grams) of fruits per day. [7] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source
Other proteins, like beef, are higher in calories and fat and should be eaten sparingly.
Processed grains, like white bread, white rice, and traditional pasta, are stripped of many of their health benefits—but not their calories!
Because all fats, even healthy ones, are high in calories, keep your daily intake fairly limited.
Unhealthy foods to cut back on include: processed foods, packaged foods, and fast food; foods that are high in sugar, sodium, and/or saturated or trans fats; and alcohol, especially if you consume more than 1-2 drinks per day. [11] X Expert Source Tara ColemanClinical Nutritionist Expert Interview. 22 October 2020. Using an 80/20 plan, you might figure that gives you about 4 “cheat” meals per week, or you might spread it out and have an unhealthy “cheat” snack each day, as long as the rest of your meals are healthy. If you’re eating a “cheat” snack daily, you may want to cut back on the amount over time.
Look for online guides and apps that can provide advice and menu ideas for your healthy meal planning. Even better, work with a registered dietitian who can guide you through the process of creating meal plans each week. Meal planning can help you eat healthier, and it can also save you money and time. You’ll know exactly what groceries you need to buy each week, and you can factor in “leftovers nights” to make full use of extra food from previous meals.
Especially when you’re new to meal planning, use recipes to guide the amounts of different foods you need to buy. Over time, you’ll be able to accurately estimate how much you’ll need each week. Focus on your list while you shop, and check off items as you pick them up. Fight the temptation to buy foods (especially unhealthy ones) that aren’t on the list! You may find it easier to stick to your list if you don’t grocery shop when you’re hungry.
Fresh-frozen fruits and vegetables have the same nutrients as fresh ones, as do, for the most part, canned fruits and veggies. However, watch for added sodium in canned vegetables and added sugar in canned fruits. [14] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source You can also buy pre-cut, washed, and bagged salads and veggies, diced melons and pineapples, and other similar options. Additionally, you might consider getting pre-grilled and frozen chicken breast strips that you only need to heat and serve. Such conveniences will increase your grocery bill, however.
Once you get the hand of batch cooking, you may want to start taking a whole day or weekend to prepare all your meals for the month ahead. You may need to invest in a larger freezer, though! Consider starting a batch-cooking club with friends or neighbors. That way, you can trade some of your dishes for some of theirs, thereby cutting back on the number of different dishes you need to make.
Study the menu beforehand, ideally even before going to the restaurant. Ask for advice on healthy menu options from the restaurant staff. Eat a healthy snack beforehand, and order small portion sizes. Drink water with your meal instead of sugary beverages or alcohol.
