Currently, the typical American diet is low in fruits, vegetables, and whole grains, and high in saturated fat, salt, and sugar. As a result, more Americans than ever are overweight, obese, and at increased risk for diseases such as:
Of course old habits are hard to break, and the notion of change can seem overwhelming. But it can be done with planning and a gradual approach.
Registered Dietitians
Some people can improve eating habits on their own, while others need a registered dietitian to guide them through the process. You may need a dietitian if you are trying to lose weight or if you have a health condition such as:
Changing Your Eating Habits
Many people are used to eating a certain way and never think about what they are actually putting into their bodies. For example, some people regularly drink six cans or more of regular soda every day, but when they find out there are about nine teaspoons of sugar in one can, it puts things more in perspective. Start by slowly changing your habits. Try cutting back to three cans a day, then to two and so on, and then start replacing some of the soda with healthier options.
Other people are eating a lot of food between mid-day and bedtime because they skip breakfast.
Another common scenario is when someone has grown up thinking that meat should be the focus of every meal. Change your habits slowly by trying to eat two-thirds of the meat you would normally eat, and then decrease the portion little by little. Cutting portion size limits calories. So does eating lean cuts of meat and using lower-fat methods of preparation such as broiling.
Look For Balance
When people strive for more balance in their diets, they tend to enjoy mixing up their food choices. A lot of times, people eat the same things over and over. When they start trying new foods, they find out what they've been missing.
Make Better Choices
The Nutrition Facts label is an important tool that gives people guidance for making smarter food choices from every food group. The label shows how high or low a food is in various nutrients.
Dietary experts suggest, that once you start using the label to compare products, you'll find there is flexibility in creating a balanced diet and enjoying a variety of foods in moderation. For example, you could eat a favorite food that's higher in fat for breakfast and have lower-fat foods for lunch and dinner. You could have a full-fat dip on a low-fat cracker. What matters is how all the food works together.
Motivations For Change
Older people are most likely to improve their eating habits, but nutrition is important for people of all ages. Dietary experts recognize, when people have health problems or their friends become ill, these are often strong motivators of change. The more serious the health condition, the more serious the change, but it would be better if people made changes early and prevented health problems in the first place.
So what if you're feeling trapped by a diet full of fast-food burgers and cookies? You can work your way out slowly but surely.
Here are 12 tips to moving your eating habits in the right direction.
Tip #1) Look at What You Eat Now
Write down what you eat for a few days to get a good picture of what you're taking in daily. By looking at what you eat and how much you're eating, you can figure out what adjustments you need to make.
It is suggested that people write down what they are feeling. Were you nervous, happy, or sad when you ate five slices of pizza in one sitting? The very nature of writing things down in a food diary can help people make healty changes. A food diary can keep your goals on track. Be honest. I you have to write down that actually ate nine cookies, you may only eat two instead.
Tip #2) Start With Small Changes
You don't have to go cold turkey. In the end, you want to achieve a long-term healthy lifestyle. Small changes over time are the most likely to stick. For example:
- If you want to eat more vegetables, try to add one more serving by sneaking it in. Add bits of broccoli to something you already eat like pizza or soup.
- If you need more whole grains, add barley, whole wheat pasta, or brown rice to your soup.
When you think about what you need to get more of, the other things tend to fall into place. For example, if you have some baby carrots with lunch or add a banana to your cereal in the morning, you're going to feel full longer. You won't need a food that's high in sugar or fat an hour later.
Also, look for healthier versions of what you like to eat.
- If you like luncheon meat sandwiches, try a reduced-fat version.
- If you like the convenience of frozen dinners, look for ones with lower sodium.
- If you love fast-food meals, try a salad as your side dish instead of french fries.
Pick one or two changes to start with. Once the changes have become habits, which usually happens in about two to four weeks, then try adding one or two more. In six to 12 months, you'll find that you've made substantial changes.
Tip #3) Use the Nutrition Facts Label
To make smart food choices quickly and easily, compare the Nutrition Facts labels on products.
Look at the percent Daily Value (%DV) column. The general rule of thumb is that 5 percent or less of the Daily Value is considered low and 20 percent or more is high.
Keep saturated fat, trans fat, cholesterol, and sodium low, while keeping fiber, potassium, iron, calcium, and vitamins A and C high. Be sure to look at the serving size and the number of servings per package. The serving size affects calories, amounts of each nutrient, and the percentage of Daily Value.
The %DV is based on a 2,000-calorie diet, but recommended calorie intake differs for individuals based on age, gender, and activity level. Some people need less than 2,000 calories a day. You can use the %DV as a frame of reference whether or not you consume more or less than 2,000 calories. The %DV makes it easy to compare the nutrients in each food product to see which ones are higher or lower. When comparing products, just make sure the serving sizes are similar, especially the weight (grams, milligrams, or ounces) of each product.
Common Nutrient Content Claims, from USDA
- fat-free less than 0.5 grams of fat per serving
- low-fat 3 grams or less per serving
- light one-third fewer calories or half the fat of the "regular" version
- reduced when describing fat, sodium, or calorie content, the food must have at least 25 percent less of these nutrients than the "regular" version
Tip #4) Control Portion Sizes
Understanding the serving size on the Nutrition Facts label is important for controlling portions. Someone may have a large bottled drink, assuming it's one serving, but if you look at the label, it's actually two servings. And if you consume two servings of a product, you have to multiply all the numbers by two. When the servings go up, so do the calories, fat, sugar, and salt.
Other suggestions include, dishing out a smaller amount on your plate or using smaller plates. If you put more food in front of you, you'll eat it because it's there. According to the ADA, an average serving size of meat looks like a deck of cards. An average serving size of pasta or rice is about the size of a tennis ball. Here are some other ways to limit portions:
- Split a meal or dessert with a friend at a restaurant
- Get a doggie bag for half of your meal
- Get in the habit of having one helping
- Ask for salad dressing, butter, and sauces on the side so you can control how much you use
Tip #5) Control Calories and Get the Most Nutrients
You want to stay within your daily calorie needs, especially if you're trying to lose weight. You also want to get the most nutrients out of the calories, which means picking nutritionally rich foods. Children and adults should pay particular attention to getting adequate calcium, potassium, fiber, magnesium, and vitamins A, C, and E.
According to the Dietary Guidelines, there is room for what's known as a discretionary calorie allowance. This is for when people meet their recommended nutrient intake without using all their calories. Some dietary experts compare the "discretionary calorie allowance" idea to a household budget. You know you have to pay all the bills and then you can use the leftover money for other things. The discretionary calorie allowance gives you some flexibility to have foods and beverages with added fats and sugars, but you still want to make sure you're getting the nutrients you need.
For example, a 2,000-calorie diet has about 250 discretionary calories, according to the Dietary Guidelines.
Tip #6) Know Your Fats
Fat provides flavor and makes you feel full. It also provides energy, and essential fatty acids for healthy skin, and helps the body absorb the fat-soluble vitamins A, D, E, and K. But fat also has nine calories per gram, compared to four calories per gram in carbohydrates and protein. If you eat too much fat every day, you may get more calories than your body needs, and too many calories can contribute to weight gain.
Too much saturated fat, trans fat, and cholesterol in the diet increases the risk of unhealthy blood cholesterol levels, which may increase the risk of heart disease. People should lower all three, not just one or the other.
Saturated fat is found mainly in foods from animals. Major sources of saturated fats are:
Trans fat results when manufacturers add hydrogen to vegetable oil to increase the food's shelf life and flavor. Trans fat can be found in:
- vegetable shortenings
- some margarines
- crackers
- cookies
- other snack foods
Cholesterol is a fat-like substance in foods from animal sources such as:
- meat
- poultry
- egg yolks
- milk and milk products
Most of your fats should come from polyunsaturated and monounsaturated fatty acids, such as those that occur in:
- fish
- nuts
- soybeans
- corn oil
- canola oil
- olive oil
- other vegetable oils
This type of fat does not raise the risk of heart disease and may be beneficial when consumed in moderation.
Tip #7) Make Choices That Are Lean, Low-fat, or Fat-free
When buying meat, poultry, milk, or milk products, choose versions that are lean, low-fat, or fat-free. Choose lean meats like chicken without the skin and lean beef or pork with the fat trimmed off.
If you frequently drink whole milk, switch to 1 percent milk or skim milk. Many people don't taste a difference. Some mix whole milk with lower-fat milk for a while so the taste buds can adjust. This doesn't mean you can never eat or drink the full-fat versions. Remember, that's where the discretionary calories come in.
Other tips to reduce saturated fat include:
- Cooking with non-stick sprays and using olive, safflower, or canola oils instead of lard or butter.
- Eating more fish, which is usually lower in saturated fat than meat.
- Bake, grill, and broil food instead of frying it because more fat is absorbed into the food when frying.
- You could also try more meatless entrees like veggie burgers and add flavor to food with low-fat beans instead of butter.
Look at these differences in calorie content of commonly consumed foods from, ARS Nutrient Database for Standard Reference, Release 17
- 1 oz. Regular Cheddar Cheese = 114 Calories vs. 1 oz. Low-fat Cheddar Cheese = 49 Calories
- 3 oz. (cooked) Ground Beef (25% fat) = 236 Calories vs. 3 oz. (cooked) Ground Beef (5% fat) = 148 Calories
- 1 cup Whole Milk (3.24%)= 146 Calories vs. 1 cup Low-fat Milk (1%) = 102 Calories
- 3 oz. (cooked) Fried Chicken leg with skin = 212 Calories vs. 3 oz. (cooked) Roasted Chicken breast with no skin = 140 Calories
- 3 oz. Fried Fish = 195 Calories vs. 3 oz. Baked Fish = 129 Calories
Tip #8) Focus on Fruit
The Dietary Guidelines recommend two cups of fruit per day at the 2,000-calorie reference diet. Fruit intake and recommended amounts of other food groups vary at different calorie levels. An example of two cups of fruit includes:
- one small banana
- one large orange
- one-fourth cup of dried apricots or peaches
Eat a variety of fruits--whether fresh, frozen, canned, or dried--rather than fruit juice for most of your fruit choices. The whole fruit has more fiber, it's more filling, and it's naturally sweet. Some juices, such as orange and prune, are a good source of potassium.
Ways to incorporate fruit in your diet include:
- adding it to your cereal
- eating it as a snack with low-fat yogurt or a low-fat dip
- making a fruit smoothie for dessert by mixing low-fat milk with fresh or frozen fruit such as strawberries or peaches.
Also, your family is more likely to eat fruit if you put it out on the kitchen table.
Tip #9) Make Half Your Grains Whole
Like fruits and vegetables, whole grains are a good source of vitamins, minerals, and fiber.
In general, at least half the grains you consume should come from whole grains. For many, but not all, whole grain products, the words "whole" or "whole grain" will appear before the grain ingredient's name. The whole grain must be the first ingredient listed in the ingredients list on the food package. The following are some whole grains:
- whole wheat
- whole oats
- oatmeal
- whole-grain corn
- popcorn
- wild rice
- brown rice
- buckwheat
- whole rye
- bulgur
- cracked wheat
- whole-grain barley
- millet
Whole-grain foods cannot necessarily be identified by their color or by names such as brown bread, nine-grain bread, hearty grains bread, or mixed grain bread.
Tip #10) Eat Your Veggies
The Dietary Guidelines recommend two and one-half cups of vegetables per day if you eat 2,000 calories each day.
Try adding vegetables to foods such as:
- meatloaf
- lasagna
- omelettes
- stir-fry dishes
- casseroles
Frozen chopped greens such as spinach, and peas, carrots, and corn are easy to add. Also, add dark leafy green lettuce to sandwiches. You can involve children by letting them help pick vegetables in different colors when you're shopping.
Eat a variety of dark green vegetables such as:
Eat a variety of orange and deep yellow vegetables such as:
- carrots
- winter squash
- sweet potatoes
Eat a variety of starchy vegetables and legumes such as:
- corn
- dry beans
- peas
- chickpeas
- pinto beans
- kidney beans
- tofu
Eat a variety of other vegetables, such as tomatoes and onions.
Look for ways to make it convenient. You can buy salad in a bag. Or buy a vegetable tray from the grocery store and put it in the refrigerator. Everything's already cut up and you can just reach in and eat it throughout the week.
Tip #11) Lower Sodium and Increase Potassium
Higher salt intake is linked to higher blood pressure, which can raise the risk of stroke, heart disease, and kidney disease. The Dietary Guidelines recommend that people consume less than 2,300 milligrams of sodium per day (approximately one teaspoon of salt). There are other recommendations for certain populations that tend to be more sensitive to salt. For example, people with high blood pressure, blacks, and middle-aged and older adults should consume no more than 1,500 milligrams of sodium each day.
Most of the sodium people eat comes from processed foods. Use the Nutrition Facts label on food products: 5%DV or less for sodium means the food is low in sodium and 20%DV or more means it's high. Compare similar products and choose the option with a lower amount of sodium. Most people won't notice a taste difference. Consistently consuming lower-salt products will help taste buds adapt, and you will enjoy these foods as much or more than higher-salt options.
- herbs
- spices
- lemon
- lime
- vinegar
- salt-free seasoning blends
Consult with your physician before using salt substitutes because their main ingredient, potassium chloride, can be harmful to some people with certain medical conditions.
Potassium counteracts some of sodium's effect on blood pressure. Increase potassium-rich foods such as:
- sweet potatoes
- orange juice
- bananas
- spinach
- winter squash
- cantaloupe
- tomato puree
Tip #12) Limit Added Sugars
The Dietary Guidelines recommend choosing and preparing food and beverages with little added sugars. Added sugars are sugars and syrups added to foods and beverages in processing or preparation, not the naturally occurring sugars in fruits or milk. Major sources of added sugars in the American diet include regular soft drinks, candy, cake, cookies, pies, and fruit drinks. In the ingredients list on food products, sugar may be listed as:
- brown sugar
- corn syrup
- glucose
- sucrose
- honey
- molasses
Be sure to check the sugar in low-fat and fat-free products, which sometimes contain a lot of sugar.
Instead of drinking regular soda and sugary fruit drinks, try dinking:
- diet soda
- low-fat or fat-free milk
- water
- flavored water
- 100 percent fruit juice
For snacks and desserts, try fruit. People are often pleasantly surprised that fruit is great for satisfying a sweet tooth. If ice cream is calling your name, don't have it in the freezer. Make it harder to get by having to go out for it. Then it can be an occasional treat.
Smart Snacks
- unsalted pretzels
- applesauce
- low-fat yogurt with fruit
- unbuttered and unsalted popcorn
- broccoli, carrots, or cherry tomatoes with dip/low-fat yogurt
- grapes
- apple slices with peanut butter
- raisins
- nuts
- graham crackers
- gingersnap cookies
- low or reduced-fat string cheese
- baked whole-grain tortilla chips with salsa
- whole-grain cereal with low-fat milk
