Take these 6 small steps to a healthy diet

How often have you vowed to overhaul your eating habits, only to find yourself reverting to old ways a few days or weeks later? It’s a common story, and too-high expectations are usually to blame.

“People set very ambitious goals and want to change everything, but that’s not realistic,” says UNC Health dietitian Shelly Wegman. “If you try to make a big, immediate switch, it’s overwhelming and then you just quit. It takes time.”

A healthy, well-balanced diet has lots of benefits, from improving the way you feel on a daily basis to reducing your risk for chronic disease. But instead of trying to make drastic changes, you can start to reap rewards with small, manageable steps.

1. Keep a food journal.

“A food journal helps you have that awareness of what the trends are, and then you can use that knowledge to make decisions,” says Wegman, who recommends picking one thing to change, not everything at once. “Look at how often you go out; see if it’s different during the workweek than on the weekends. You can catch all those little things you may not be thinking about — added condiments or a handful from a candy dish.”

2. Plan meals and shop with a list.

“Meal planning and preparation give you more control over what you’re eating,” Wegman says. “Use a weekend to get groceries, prep items ahead of time and put things in your freezer and pantry that will be quick and easy.”

3. Fill half your plate with vegetables.

When you’re planning meals, remember this goal: Half your plate should be non-starchy vegetables, one-quarter should be protein (lean meats or beans) and one-quarter should be carbs (fruits and grains). This ratio on your plate helps you get the nutrients you need, including vitamins and minerals, proteins, fats and carbs.

4. Use a smaller plate and eat slowly.

“Start with a smaller plate, and if you’re still hungry after you finish it, you can go back for more,” Wegman says. “I also recommend serving yourself from the stove, and not from the table. It’s easy to keep eating when everything is right in front of you.”

During mealtimes, put down your phone, turn off the television and eat slowly. “It takes the brain 15 to 20 minutes to release the hormones that you’re full, so if you eat everything in 10 minutes, you’ve probably overeaten.”

5. Start making swaps rather than eliminations.

Instead of throwing everything out, buy a healthier option the next time you shop. Swap regular chicken broth for a low-sodium version or try low-carb riced cauliflower instead of white rice, for example.

Don’t have an all-or-nothing approach to items like snacks or desserts. Instead, try to be mindful about when and why you partake.

“Are you eating crackers or cookies because you’re stressed or bored or because they’re right there?” Wegman says. “Maybe put those things away so that you only get them out when you’re hungry. Then, think about how much of that food it will take to satisfy you.”

6. Revisit goals, if needed.

“It’s never a straight line to a goal. A lot of things can interfere, so be kind to yourself. Look at what happened and why,” Wegman says. “Start by saying you’re going to do something once or twice a week rather than four or five times a week, and meeting that goal will be positive

Small, achievable goals will help you increase your ability to continue to make healthy choices for a lifetime.

“All-or-nothing thinking is diet mentality, and we think of diets as having a beginning and an end,” Wegman says. “Small changes are lifestyle changes. We need small changes to build a healthy life.”

Read more tips at UNC Health Talk.