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25 Simple Tips to Make Your Diet Healthier

Maintaining a healthy diet is essential for overall well-being and longevity. However, with so much conflicting information out there, it can be challenging to know where to start. To help you on your journey towards a healthier diet, here are 25 simple tips:

You can eat healthier by making a few swaps, such as choosing whole grains over refined grains and eating more protein.

A diet rich in fruits and vegetables has been scientifically proven to provide numerous health benefits, such as reducing your risk of several chronic diseases and keeping your body healthy.

 

However, making major changes to your diet can sometimes seem very overwhelming.

Instead of making big changes, it may be better to start with a few smaller ones. And it’s likely more manageable to start with just one thing, rather than all of them at once.

This article discusses 25 small changes that can make a regular diet a little bit healthier. Just remember you don’t need to try to do them all at once. Instead, you may want to add these changes into your life over time.

The pace at which you eat influences how much you eat, as well as how likely you are to gain weight.

In fact, studies comparing different eating speeds show that fast eaters are much more likely to eat more and have a higher body mass index (BMI) than slow eaters (1Trusted Source2Trusted Source3Trusted Source).

Your appetite, how much you eat, and how full you get are all controlled by hormones. Hormones signal to your brain whether you’re hungry or full.

However, it takes about 20 minutes for your brain to receive these messages. That’s why eating more slowly may give your brain the time it needs to perceive that you’re full.

Studies have confirmed this, showing that eating slowly may reduce the number of calories you consume at meals and help you lose weight (4Trusted Source).

Eating slowly is also linked to more thorough chewing, which has also been linked to improved weight control (5Trusted Source6Trusted Source).

So, simply eating slower and chewing more often may help you eat less.

. Choose whole grain bread instead of refined

You can easily make your diet a bit healthier by choosing whole grain bread in place of traditional refined grain bread.

Refined grains have been associated with many health issues. Whole grains, on the other hand, have been linked to a variety of health benefits, including a reduced risk of type 2 diabetes, heart disease, and cancer (7Trusted Source8Trusted Source9Trusted Source).

They’re also a good source of:

  • fiber
  • B vitamins
  • minerals such as zinc, iron, magnesium, and manganese.

There are many varieties of whole grain bread available, and many of them even taste better than refined bread.

Just make sure to read the label to ensure that your bread is made with whole grains only, not a mixture of whole and refined grains. It’s also preferable that the bread contains whole seeds or grains.

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3. Add Greek yogurt to your diet

Greek yogurt (or Greek-style yogurt) is thicker and creamier than regular yogurt.

It has been strained to remove its excess whey, which is the watery part of milk. This results in a final product that’s higher in fat and protein than regular yogurt.

In fact, it contains up to twice as much protein as the same amount of regular yogurt does, or up to 10 grams per 3.5 ounces (100 grams) (10Trusted Source11Trusted Source).

Eating a good source of protein can help you feel fuller for longer, which can help manage your appetite and reduce your food intake, if that’s your goal (12Trusted Source).

Plus, since Greek yogurt has been strained, it contains fewer carbs and less lactose than regular yogurt. This makes it suitable for people who follow a low carb diet or are lactose intolerant.

Simply replace some snacks or regular yogurt varieties with Greek yogurt for a hearty dose of protein and nutrients.

Just make sure to pick the plain, unflavored varieties. Flavored yogurts may be packed with added sugar and other less nutritious ingredients.

  1. Include a variety of fruits and vegetables in your meals.
  2. Choose whole grains over refined grains.
  3. Limit your intake of added sugars.
  4. Opt for lean sources of protein, such as chicken, fish, and beans.
  5. Cook meals at home instead of eating out.
  6. Drink plenty of water throughout the day.
  7. Avoid sugary beverages like soda and juice.
  8. Limit your consumption of processed foods.
  9. Replace unhealthy snacks with nutritious options like nuts or fruits.
  10. Eat smaller portions and listen to your body's hunger cues.
  11. Use herbs and spices to add flavor to your dishes instead of relying on salt.
  12. Avoid deep-fried foods and opt for healthier cooking methods like baking or grilling.
  13. Read food labels and choose products with minimal ingredients.
  14. Plan your meals and snacks in advance to avoid impulsive eating.
  15. Limit your alcohol intake.
  16. Choose healthy fats like avocados, nuts, and olive oil.
  17. Include probiotic-rich foods like yogurt or sauerkraut in your diet.
  18. Try new recipes and experiment with different flavors.
  19. Eat mindfully and savor each bite.
  20. Get enough sleep as it plays a role in regulating appetite.
  21. Stay active and incorporate regular exercise into your routine.
  22. Avoid skipping meals, especially breakfast.
  23. Limit your intake of processed meats like bacon or sausage.
  24. Practice portion control by using smaller plates and bowls.
  25. Don't deprive yourself, but enjoy treats in moderation.

Coffee, which is one of the most popular beverages in the world, is very healthy.

In fact, it’s a major source of antioxidants and has been linked to many health benefits, such as a lower risk of type 2 diabetes, mental decline, and liver disease (88Trusted Source89Trusted Source90Trusted Source).

However, many commercial varieties of coffee contain lots of additional ingredients, such as sugar, syrup, heavy cream, and sweeteners.

Drinking these varieties quickly negates all of coffee’s health benefits and instead adds lots of extra sugar and calories.

Instead, try drinking your coffee black or just adding a small amount of milk or cream instead of sugar.

The bottom line

Completely overhauling your diet all at once can be a recipe for disaster.

Instead, try to incorporate some of the small changes listed above to make your diet healthier.

Some of these tips will help you keep your portion sizes reasonable, while others will help you add nutrients or adapt to something new.

Together, they’ll have a big impact on making your overall diet healthier and more sustainable, without a huge change in your habits.

By implementing these simple tips, you can gradually make your diet healthier and improve your overall well-being. Remember, small changes can lead to big results!

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