5 Easy Ways to Improve Your Diet Right Now

 

By Shereen Jegtvig, MS

Updated March 04, 2014

I know changing old, bad dietary habits is tough, and it takes a long time for new eating habits to become permanent. But don't make it too complicated - here are five easy things you can do right now to improve your nutrition.

1. Add an Extra Vegetable to Your Next Meal

I don't care if your next meal is breakfast, lunch or dinner, you can improve your diet instantly by eating an extra vegetable. Pick one that's green or brightly colored for maximal nutritional benefit. Steam some broccoli to go with your sandwich at lunch, and make two vegetable sides for dinner instead of one. Or eat a bigger salad. This even works fro breakfast -- add spinach to your scrambled eggs or make a green smoothie.

2. Eat a Piece of Fresh Fruit

Next time you're in line at the lunch counter, grab and apple or pear instead of a cookie or piece of cake. Or, if you're eating dinner at home, enjoy a bowl of berries for dessert. You don't have to give up your dessert if you're used to a nightly bowl of ice cream. Just cut back - serve up about half the amount you normally eat and fill the rest of the bowl with fresh fruits such as strawberries, blueberries, or sliced peaches. You'll cut back on the calories, plus get better nutritional value. And it still tastes awesome.

3. Drink More Water

A lot of excess calories from sugar and fat come from the beverages you consume. Drinking more water might help you lose weight if you drink it in place of sugary soft drinks. And if you drink alcohol, add in a glass of water between drinks. If you hate the taste of water, you can disguise it with a slice of lemon, lime, cucumber or fresh pineapple.

4. Make Your Next Grain a Whole Grain

Whole grains are higher in fiber than regular refined white grains, and since most people could use more fiber, it might be time to switch. The next time you eat bread choose 100-percent whole grain or 100-percent whole wheat bread. Swap out your sweet cereal for a bowl of oatmeal or a 100-percent whole grain cereal at breakfast. Choose brown rice or whole wheat pasta for dinner.

5. Pay Attention to Portions

There's an old saying about your eyes being bigger than your stomach. Although technically that's certainly not true, it's easy to load up a bigger portion of food than you need, especially when you're hungry. So, at your next meal, stop a minute to think about how much you're eating.

Your protein source (meat, poultry, fish, etc.) should take up about one-quarter of your plate, and any starchy foods like potatoes, rice or pasta, should only take up another quarter. The other half of your plate can be filled with nutritious low-calorie fruits and vegetables like tomatoes, broccoli, cauliflower, asparagus, peas, green beans, or a garden salad. That will probably be enough to fill you up, but it if you're still hungry, go for extra vegetables.