7 Small Diet Changes That Make a Difference

Many people start dieting in the hopes of living a healthier lifestyle, whether it’s to lose weight, reach a fitness goal, or have more energy each day. Yet many people quit or give up on their diets before they reach their goals because it can be challenging to make drastic lifestyle changes all at once.

However, starting with a smaller goal and sticking with it can help you find more success when it comes to eating healthier. Making a small adjustment to your diet can be an easier and healthier first step than making a bunch of changes to your meal plan all at once.

Here are 7 small diet changes that you can make to start eating healthier today.

Eat Whole Grain Bread Instead of Refined Grain

One small diet change you can make is choosing to eat whole grain bread instead of refined grained bread.

The main difference between whole grain and refined bread is the state of the seed. Whole grains contain the bran, germ, and endosperm, while refined grains have the bran and germ removed from them.¹

The bran and germ in whole grain bread assist your body in the digestive process by breaking down starch into glucose. This can help your body regulate its blood sugar levels, making whole grain bread a good option for diabetics.²

Whole grains also contain 1-4 grams of fiber per serving.³ Fiber is responsible for helping your body move food throughout your digestive tract, which can help lower cholesterol and lessen blood clots.²

The next time you go grocery shopping, make an effort to swap out your refined grains for whole grain options. This is one small diet change you can make to start eating healthier.

Drink More Water

Drinking plenty of water is essential when it comes to maintaining a healthy diet. Water can help aid your body in digestion and help your digestive track absorb the nutrients it needs as food passes through.⁴

Another reason why you should drink plenty of water is it can help you maintain a healthy appetite. When you drink water, your stomach stretches and sends signals to your brain that you’re full, which can help prevent you from overeating. A study in 2016 also found that people who drank a glass of water before eating their meal consumed 22% less food than those who didn’t.⁵

Some small diet changes you can make to drink more water include:

Having a glass of water before every meal
Flavoring your water with fruits like oranges, bananas, strawberries, and blueberries
Keeping a reusable water bottle with you
Replacing other unhealthy drinks (like sodas and sugary juices) with water
Eating foods high in water such as watermelons, lettuce, celery, and melons

Drink Less Soda

Soda is a favorite drink amongst Americans, with the average American consuming 45 gallons of it a year. That equates to roughly 470 cans in one year, meaning the average American consumes 20 pounds of sugar from soda alone.⁶

Unfortunately, there is little nutritional value and many sugars contained within soda, making this popular drink largely unbeneficial to your health. Studies show that fructose, one of the ingredients in soda, makes your body produce less hormones that help you feel full. The sugars can also be addictive and cause you to drink more soda than you should.⁷

Cutting down the amount of soda in your diet is one small step you can take to be healthier. You can start with small goals when it comes to drinking less soda.

If you have a can of soda every day, try to cut back to enjoying one every other day. Another idea to cut down on soda is to only have it as a treat or for a special occasion.

Snack Smart

Studies show that whether you consume food in a few meals or periods throughout the day that there is not much of an effect on how many calories you burn.⁸ If you choose to snack, you will want to be smart about your choices to prevent unwanted weight gain.

It is estimated that 24% of an adult’s calories come from snacking, and in some cases, people will consume up to 40% of their calories this way. That means the foods you eat when you snack can have a significant impact on your diet and weight.⁹

Swapping out a bag of chips for a healthier option can be one small change you make to your diet to start eating healthier. Some healthy snack ideas include:

Fruits
Granola
Trail mix
Nuts
Greek yogurt
Hard-boiled eggs
Turkey roll-ups
A salad
Whole-grain toast
Healthy jerky

Eat More Protein

Our bodies contain over 10,000 different types of proteins, all of which contribute to our health. Protein is what gives you energy, helps your organs work properly, and allows your body to fight off infections.¹⁰

Protein is present within all of our cells in our bodies, with 20 amino acids utilizing proteins to carry out our body’s daily functions.¹¹

One benefit of adding more protein to your meals is it can help you stay fuller for longer. One study published in The Journal of Dairy Science found that those who ate breakfast with protein had higher blood sugar, resulting in the effects of their meals lasting longer and causing the participants to eat less unnecessary calories.¹²

Adding more proteins into your diet is one small change you can make to start living healthier today. Some simple ways you can add more protein to your diet include:

Eating eggs for breakfast
Adding Greek yogurt to your meals
Eating snacks like celery, toast, and carrots with peanut butter
Add fish-based dishes to your diet
Eat whole grains
Have nuts with your meals including yogurt, salads, and snacks
Add beans to your meals

Watch Your Dressings and Condiments

Dressings and condiments are added to many meals to help them taste better and enhance their flavors. However, it is important to check the nutrition labels on the dressings and sauces you’re using if you want to be healthier.

For example, having a salad can be a good option if you’re looking to eat a healthy meal. However, many ranches and dressings contain excess calories and sugar that could be harming your health. It is estimated that ranches can contain 100-140 calories per serving, which is 10% of the recommended caloric intake.¹³

It isn’t always what you’re eating that’s unhealthy – sometimes it’s what you’re adding to your meals that’s hindering you from being healthier.

To eat healthier, you can reduce the amount of unhealthy toppings or dressings you put on your meals. Some ideas include:

Use half of what you normally would for each meal
Ask for dressings on the side to reduce the amount consumed
Replace unhealthy dressings with oil-based ones
Make your own dressings to control the ingredients
Avoid dressings made with mayonnaise, added sugars, and sour creams

Add More Fruits and Vegetables

One small diet change you can make is incorporating more fruits and vegetables into your meals.

According to the CDC, only 1 in 10 adults eat the recommended amount of fruits and vegetables in a day. It is recommended that adults eat 1 ½-2 cups of fruit and 2-3 cups of vegetables per day.¹⁴

Fruits and vegetables are an important part of our health, containing many of the vitamins and nutrients that we need. Fruits and vegetables are also low in sodium and cholesterol, which makes them great for eating a healthier diet.

Some ways you can start eating more fruits and vegetables include:

Make half of your meal fruits and vegetables
Eat a fruit, such as a banana or an orange, for a snack instead of chips
Add fruits and veggies to your cereals and yogurts
Drink homemade fruit smoothies
Eat a side of fruit or vegetable salad with dinner
Make vegetable soup with your dinner

Saber Healthcare is an organization dedicated to providing consultant services to long term care providers. This article is for informational purposes and is not meant to be seen as professional advice. Please consult with a medical expert before relying on the information provided.

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