Seven Simple Steps to Improve Your Diet

It's a new year, and the urge to jump into a drastic diet might be tempting.

Before going that route, University Health dietitian, Carlie Hansen, shares some tips about how to create small but powerful habits that will deliver results far beyond the new year.

It Starts with Diet and Nutrition

Diet and nutrition are the foundation of a healthy body and brain. Feeding your body whole foods provides the nutrients and energy it needs to function. Healthy eating is also key to lowering your risk for diabetes, dementia, heart disease and other chronic conditions.

If you want to make a change but aren't sure where to start, begin by making one improvement to your eating habits every day.

“Small changes to habits made daily add up to big health benefits in the long run,” Hansen said. You may have heard that it takes 21 days to create a habit. According to research, this number really varies by person. By starting with small, intentional steps rather than dramatic changes, your new habit is more likely to become a lasting one.

Seven Steps to a Healthier You

1. Swap Soda for Water

This will cut down your intake of sugar and chemicals, while promoting hydration. “All that sugar in regular soda is literally addictive to your brain,” Hansen said. “It contributes a significant amount of unnecessary calories that can lead to weight gain or diabetes. If you already have diabetes, it could worsen the disease.”

Most people need about 8 cups of water per day, but this can vary depending on factors, like activity level and age. Hansen recommends adding lemon or cucumbers to your water for a fresh, crisp flavor or opting for sparkling water occasionally.

2. Eat At Least One Fruit or Veggie Every Day

“Many people only have fruits or vegetables once per week or even less,” Hansen said. “Start with a small goal to eat one fruit and vegetable a day. Then continue to add servings of fruits and vegetables to your meals and snacks throughout the day.”

It can be as simple as adding spinach or bell peppers to your morning omelet or snacking on carrot sticks instead of chips. These small additions of fresh produce to your meals have a positive, long-term effect on you.

3. Pack Your Lunch at Home

Plan your meals before work to avoid grabbing takeout during your lunch break. Keep healthy snacks in your car or bag (nuts, dried fruit, protein bars) to help curb hunger throughout the day.

“Regardless of whether it’s a fast food or dine-in restaurant, they all give large portions and are loaded with high levels of fat, sodium and carbohydrates,” Hansen said. “When you eat out a lot, this negatively impacts your weight and health.”

In addition to being more affordable, bringing your lunch from home lets you control the ingredients in your food. A leafy salad with nuts and homemade dressing is sure to keep you fuller longer than a fried dish from the cafeteria.

4. Eat the Rainbow

Eating the rainbow – adding many colorful fruits, veggies and nuts to your plate – helps ensure you’re getting nutrients from a variety of sources. Different foods provide healthy amounts of necessary vitamins and antioxidants, so you don’t have to take supplements.

The American Heart Association recommends eating 2 cups of fruit and 2.5 cups of vegetables per day. Find healthy recipe ideas on our blog.

5. Plan Your Meals around a Vegetable

Fill half of your plate with fresh, grilled or roasted vegetables. Eating seasonally also ensures you get the boldest flavors all year long.

Spring:

• Asparagus
• Spinach
• Radishes

Summer:

• Tomatoes
• Stone fruits
• Peppers
• Eggplants

Fall:

• Sweet potatoes
• Broccoli
• Onions
• Potatoes

Winter:

• Kale
• Brussel sprouts
• Root vegetables (potatoes, carrots)
• Cauliflower

6. Avoid Fad Diets

Fad diets often exclude one or more food groups. A restrictive diet can impair long-term success.

“Fad diets contribute to people developing a negative relationship with food,” Hansen said. “Certain food gets classified as ‘bad,’ which confers guilt or shame around eating them.”

Hansen says all foods can fit into a healthy diet. When you choose realistic, sustainable eating habits, you can achieve healthy weight loss.

7. Eat Whole Foods

Foods that don’t have a nutrition label, like fresh fruits and vegetables, should be what you eat most frequently.

“Most processed foods have very high levels of sodium which raises blood pressure,” Hansen said. “Depending on the degree of processing, important nutrients like fiber are often removed.”

Primary Care at University Health

If you're unsure where to begin or need more personalized guidance, consider talking with one of our primary care providers first. Schedule an appointment today and they can help you create a plan tailored to your needs.

Not only do we have an expert team of providers, but we are the only hospital in San Antonio to be recognized as a four-time Magnet health care organization by the American Nurses Credentialing Center (ANCC). This designation is the top award a health care organization can earn for excellent nursing and high-quality patient care.

Learn more about our primary care services.