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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 assists 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 track, 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 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 comes 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 into 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 into your diet include:

• Eating eggs for breakfast
• Adding Greek yogurt into your meals
• Eating snacks like celery, toast, and carrots with peanut butter
• Add fish-based dishes into 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 onto 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 calorie 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 onto 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 for 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 of 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 make 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 into 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 And Nutrition

Here at Saber Healthcare, our dietary department works to plan and create menus that help our residents receive all the recommended vitamins and nutriments that they need. We believe in designing food plans with meals that taste great and meet the needs of the residents we are privileged to serve.

To learn more about Saber Healthcare, click here.

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.

Sources

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2. “Whole Grains.” Harvard College, Harvard School of Public Health. Accessed August 10^th, 2021. Link: https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/whole-grains/
3. Zelman, Kathleen. Nazario, Brunilda, ed. “Tips for Reaping the Benefits of Whole Grains.” WebMD. June 21^st, 2011. Accessed August 10^th, 2021. Link: https://www.webmd.com/food-recipes/features/reap-the-benefits-of-whole-grains
4. “How Hydration Affects Your Health.” Saber Healthcare Group. April 17^th, 2021. Accessed August 10^th, 2021. Link: https://www.saberhealth.com/news/blog/how-hydration-affects-health
5. Corney RA, Sunderland C, James LJ. Immediate pre-meal water ingestion decreases voluntary food intake in lean young males. Eur J Nutr. 2016 Mar;55(2):815-819. doi: 10.1007/s00394-015-0903-4. Epub 2015 Apr 18. PMID: 25893719. Accessed August 10^th, 2021. Link: https://pubmed.ncbi.nlm.nih.gov/25893719/
6. Madsen, Dan. “The Average American Drinks How Much Soda Per Year?” MadsenMedical Direct Care. July 5^th, 2017. Accessed August 10^th, 2017. Link: http://www.madsenmed.com/blog/2017/7/5/-the-average-american-drinks-how-much-soda-per-year
7. “Drinking Cola: Is It Good for You?” WebMD. Accessed August 10^th, 2021. Link: https://www.webmd.com/diet/drinking-cola-good-for-you#1
8. Bellisle F, McDevitt R, Prentice AM. Meal frequency and energy balance. Br J Nutr. 1997 Apr;77 Suppl 1:S57-70. doi: 10.1079/bjn19970104. PMID: 9155494. Accessed August 10^th, 2021. Link: https://pubmed.ncbi.nlm.nih.gov/9155494/
9. Sebastian, Rhonda, et. all. “Snacking Patterns of U.S. Adults.” U.S. Department of Agriculture, Food Surveys Research Group. June 2011. Accessed August 10^th, 2021. Link: https://www.ars.usda.gov/ARSUserFiles/80400530/pdf/dbrief/4_adult_snacking_0708.pdf
10. “Benefits of Protein.” WebMD, Nourish. Accessed August 10^th, 2021. Link: https://www.webmd.com/diet/benefits-protein#1
11. “The Importance of Protein.” Saber Healthcare Group. February 27^th, 2021. Accessed August 10^th, 2021. Link: https://www.saberhealth.com/news/blog/the-importance-of-protein
12. “Extra protein at breakfast helps control hunger.” Harvard Medical School, Harvard Health Publishing. December 1^st, 2018. Accessed August 10^th, 2021. Link: https://www.health.harvard.edu/staying-healthy/extra-protein-at-breakfast-helps-control-hunger
13. Braverman, Jody. Corleone, Jill. “Is Ranch Dressing Healthy?” Livestrong. Last Updated December 9^th, 2019. Accessed August 10^th, 2021. Link: https://www.livestrong.com/article/387421-is-ranch-dressing-healthy/
14. “Only 1 in 10 Adults Get Enough Fruits or Vegetables.” Centers for Disease Control and Prevention. Page last Reviewed November 16^th, 2017. Accessed August 10^th, 2021. Link: https://www.cdc.gov/media/releases/2017/p1116-fruit-vegetable-consumption.html