24 Simple Ways to Increase Your Diet Healthier

Scientific studies have shown that eating a diet high in fruits and vegetables lowers your chance of developing multiple chronic illnesses and keeps your body healthy.

As a result, adopting significant dietary adjustments might often seem like an enormous undertaking.

Start with tiny modifications and work your way up from there. In addition, it may be more manageable to start with one item rather than a slew of things.

An average diet may be made a little healthier by making these 24 simple tweaks. However, keep in mind that you don’t have to tackle all of them at once. Instead, you may wish to gradually incorporate these lifestyle adjustments into your routine.

1. Slow down

How quickly you eat affects how much food you consume and how likely you acquire weight.

According to research comparing the two eating speeds, fast eaters are more likely to consume more and have a higher BMI than slow eaters. (1, 2, 3)

Hormones govern your hunger, satiety, and how quickly you feel full after eating. Whether you’re hungry or full, your body sends a signal to your brain through hormones.

But it takes your brain roughly 20 minutes to process these signals. So eating more slowly may provide your brain time to register that you’ve had enough food.

Studies have shown that eating slowly may help you lose weight by reducing the number of calories you ingest during meals. (4)

Eating slowly has also been related to better weight management and more thorough chewing. (5, 6)

Eating more slowly and chewing your food more often may help you lose weight.

2. Opt for whole grain bread over processed bread.

Choosing whole grain bread over typical refined grain bread is an easy way to improve your diet.

Some health problems have been linked to refined grains. However, whole grain consumption has been linked to several health advantages, including a lower risk of type 2 diabetes and heart disease, and cancer. (7, 8, 9)

As a bonus, they’re an excellent source of:

fiber

B vitamins

Minerals such as zinc and iron as well as magnesium and manganese.

Whole grain bread comes in a wide variety of flavors and textures, some of which are superior to refined bread.

When buying bread, be sure it is produced only from whole grains and not a blend by checking the label. It’s also a good idea if the bread is made with whole grains or nuts.

3. Include Greek yogurt in your diet.

Greek yogurt, often known as Greek-style yogurt, is thicker and creamier than conventional yogurt.

It has been strained to eliminate the extra whey or liquid portion of milk. Consequently, the finished product is heavier in fat and protein than conventional yogurt.

It includes up to twice as much protein as conventional yogurt or up to 10 grams every 3.5 ounces (100 grams). (10, 11)

Eating a high-protein diet will help you feel fuller for more extended periods, which can help you regulate your appetite and limit your food consumption if that’s your objective. (12)

Furthermore, since Greek yogurt has been strained, it has fewer carbohydrates and lactose than regular yogurt. This makes it acceptable for those on a low-carb diet or lactose intolerant.

Substitute Greek yogurt for specific snacks or normal yogurt variants to get a good dose of protein and minerals.

Just be sure you get the unflavored, primary varieties. Flavored yogurts may have extra sugar and other unhealthful additives.

4. Never go shopping without a list.

There are two key tactics to follow when going food shopping: Make a grocery list ahead of time and don’t go shopping hungry.

When you don’t know what you need, you’re more likely to purchase on impulse, and hunger might prompt you to add even more low-nutrient items to your shopping basket.

That is why it is better to prepare ahead of time and write down everything you need. By doing so and keeping to your list, you will not only purchase healthier things for your home, but you will also save money.

5. Eat eggs, preferably for breakfast

Eggs are pretty healthful, mainly if eaten first thing in the morning.

They are high in high-quality protein and numerous critical elements, like choline, that many people do not receive enough of. (13)

When evaluating several forms of calorie-matched meals is compared, eggs come out on top.

Eating eggs in the morning makes you feel fuller. This has been demonstrated to lead individuals to eat fewer calories at subsequent meals. Therefore, it may be pretty beneficial if you want to lose weight. (14, 15, 16)

For example, one research of 50 adults discovered that having an egg-based breakfast reduced sensations of hunger and lowered the number of calories taken later in the day compared to a cereal-based meal.

Simply substituting eggs for your current breakfast may result in significant health advantages.

6. Increase your protein consumption.

Protein is sometimes referred to as the “King of Nutrients,” which seems to have certain superpowers.

Because of its potential to influence your appetite and satiety hormones, it is often regarded as the most satisfying of the macronutrients.

In one research, we were having a high-protein lunch reduced levels of ghrelin, the hunger hormone, more than eating a high-carb dinner. (17)

Furthermore, protein aids in the retention of muscle mass and may slightly boost the number of calories burned each day (18, 19). It’s also vital for avoiding muscle mass loss, which may occur with weight reduction and as you become older. (20, 21)

If you’re attempting to reduce weight, strive to include a protein source in each meal and snack. It will make you feel filled for more extended periods, reduce cravings, and make you less prone to overeat.

Protein-rich foods include:

dairy products

nuts

peanut butter

eggs

beans

lean flesh

7. Drink plenty of water

To maintain a healthy body, you must drink adequate water.

Drinking water has been demonstrated in several trials to aid in weight reduction and maintenance, and some evidence suggests that it may even raise daily caloric expenditure somewhat. (22, 23, 24)

Drinking water before a meal has also been shown to lower hunger and calorie consumption during the subsequent dinner. (25, 26)

As a result, the most crucial thing you can do is stick to water. This might have a significant impact on your sugar and calorie consumption. (27, 28)

Additionally, frequent water consumption has been associated with better diet quality and lower calorie consumption from drinks. (29, 30)

8. Instead of grilling or frying, bake or roast.

The impact of food on your health might be significantly altered by the preparation method you choose.

Meat and fish are often prepared via grilling, broiling, frying, or deep-frying.

However, some potentially harmful chemicals are generated throughout various cooking processes. Among them: (31, 32, 33)

aromatic polycyclic hydrocarbons

end products of advanced glycation

heterocyclic amines

Several health issues, including cancer and heart disease, have been related to these chemicals. (34, 35, 36)

These are some healthier ways to prepare food:

baking

broiling

poaching

cooking under high pressure

simmering

sluggish cooking

stewing

sous-vide

As a result, your food may be healthier since these techniques don’t encourage the creation of dangerous substances. (37, 38)

Grilled or deep-fried foods are OK in moderation, but they should be the exception rather than the rule.

9. Supplement with omega-3 fatty acids and vitamin D.

Around the world, 1 billion individuals are vitamin D deficient. (39)

Your immune system and bone health depend on Vitamin D, a fatty-soluble vitamin. Vitamin D contains receptors on every cell in your body, suggesting its essential. (40, 41)

Few foods contain vitamin D, although fatty fish tends to have the most significant concentrations.

Omega-3 fatty acids, found in fatty fish, are another typically deficient nutrient. Inflammation, heart health, and optimal brain function are just some of the various positions in the body. (42)

Many chronic illnesses have been related to a diet rich in omega-6 fatty acids, prevalent in the typical Western diet (43). As a supplement, omega-3 fatty acids may help reduce inflammation and restore your body’s natural equilibrium. (44)

Taking a supplement may be an option if you don’t consume a lot of fish daily. In addition, many accessories include both omega-3s and vitamin D.

10. Replace your favorite fast food restaurant

Eating out doesn’t always necessitate the consumption of unhealthy meals.

You may want to consider switching to a healthier fast-food establishment.

Some healthy fast-food restaurants and fusion kitchens provide nutritious and tasty dishes.

They might be an excellent alternative to your favorite burger or pizza establishment. In addition, these meals are usually quite reasonably priced.

11. Experiment with at least one new healthy recipe every week.

Many individuals find it challenging to come up with new supper ideas, which is why they return to tried-and-true favorites time and time again. You’ve probably been cooking the same things for years on end.

Whether these dishes are good or bad for you, experimenting with new foods may be a fun way to broaden your dietary horizons.

At least once a week, try a new healthful dish. This may help you experiment with fresh foods and nutrients, as well as introduce you to some tasty and nourishing dishes you may have never tried before.

Alternatively, experiment with different ingredients, herbs, and spices to produce a healthier version of a special meal.

12. Opt for roasted potatoes rather than french fries

Potatoes are a popular side dish since they are hearty and versatile. As a result, the preparation technique plays a vital role in determining how they affect health. (45)

When it comes to calories, baked potatoes have 93 per 100 grams, but french fries have more than three times as many in 3.5 ounces (100 grams) (333 calories). (46, 47)

Aldehydes and trans fats may be found in large amounts in deep-fried foods. (48, 49)

To save calories and prevent these harmful substances, you may substitute your fries with baked or boiled potatoes.

13. Start with your greens.

Start your meal with greens, and you’ll be more likely to consume your vegetables.

You’ll be more likely to eat all of your greens if you eat them when you’re most hungry. As a result, you may end up eating less of the meal’s less healthful components in the long run.

It might lead to a reduction in total calorie intake, contributing to weight loss.

In addition, studies have indicated that eating veggies before a carb-heavy meal lowers blood sugar levels.

Short-term and long-term blood sugar management may be improved in patients with diabetes by slowing down the rate at which carbohydrates are taken into the system. (50, 51)

14. Eat your fruits instead of drinking them

It’s no secret that fruits are a great water source, fiber, nutrients, and antioxidants.

Several health issues, including heart disease, type 2 diabetes, and cancer, have been associated with a lower chance of consuming fruit. (52, 53)

For this reason, fruits’ natural sugars are metabolized slowly and do not produce significant rises in blood sugar levels.

Fruit juices, on the other hand, do not follow this rule.

Rather than fresh fruit, concentrate and sugar are often used to make commercial fruit juices. Some kinds may even have as much sugar as a sweet soda. (54, 55)

Whole fruits give fiber and chewing resistance that even authentic fruit liquids lack. Because of this, fruit juice is more likely to cause a surge in blood sugar levels, causing you to overindulge.

15. Prepare meals at home more often

Instead of going out to eat every night, try to prepare dinner at home most of the time.

For starters, it’s a lot less expensive than other options.

You’ll also know precisely what’s in your meal if you make it yourself. You won’t have to worry about any hazardous or high-calorie substances lurking in the ingredients list.

Making a big batch means you’ll have enough food for lunch the following day, which means you’ll be eating well both days.

Children are more likely to be obese if they cook at home, linked to high diet quality. (56, 57)

16. Become more active

A healthy diet and regular exercise are typically intertwined. If you’re feeling down, anxious, or stressed, doing some exercise might help. (58, 59, 60)

These sentiments are most likely to cause emotional and binge-eating problems. (61, 62)

In addition to enhancing bone and muscle mass, regular physical activity can: (63, 64, 65)

lose weight

boost your energy levels

reduce your risk of chronic diseases

enhance your sleep

Aim for 30 minutes of moderate to high intensity activity each day, or go for short walks or use the stairs whenever you can.

17. Use sparkling water instead of sugary drinks.

Sugary drinks may be the healthiest thing you can consume.

Additive sugar content has been related to a wide range of illnesses, including the following: (66)

heart disease

obesity

type 2 diabetes

The extra sugar in these beverages does not affect hunger as an everyday meal does. Therefore, there is no way to compensate for the calories you consume by cutting down on your food intake. (67)

About 207 calories may be found in a 16-ounce (492-ml) can of sugary drink.

Make the switch to water instead of sugary drinks and see if it helps your waistline. Doing so will help you lose weight and cut down on the amount of sugar you consume.

18. Avoid eating “diet” items.

Foods labeled as “diet” might be deceptive. “fat-free,” “low calorie,” and other labels like this refer to foods that have been drastically decreased in fat content.

Sugar and other substances are often used to make up for the taste and texture loss caused by the fat.

Dietary alternatives sometimes include more sugar and calories than their full-fat equivalents because of this. (68)

Whole foods like fruits and vegetables are a better choice in this case.

19. Get a good night’s sleep

It’s impossible to exaggerate the value of a good night’s rest.

It is common for sleep deprivation to cause an increase in hunger. Increased calorie consumption leads to weight growth as a consequence. (69)

Indeed, individuals who sleep too little gain weight at a higher rate than those who sleep enough. (70)

If you don’t get enough sleep, you might also lose focus, productivity, athleticism, glucose metabolism, and immunological function. (71, 72, 73, 74, 75)

You’ll also be more likely to suffer from inflammatory illnesses and heart disease as a result. (76, 77)

That’s why it’s so critical to get enough sleep, and the best kind of sleep, at least once a night.

20. Eat fresh berries rather than dried ones

Berries are filled with nutrients, fiber, and antioxidants, making them an excellent source of nutrition. Fresh, frozen, and dried variations are available for most cultivars.

Since the water has been removed, the dried variety is a considerably more potent source of calories and sugar than the fresh.

Fresh or frozen strawberries have 31–35 calories per 3.5 ounces (100 grams), but dried strawberries have 375 calories per 3.5 ounces (100 grams). (78, 79)

Additionally, the dried variety is typically coated with sugar, which adds to the sugar level of the product.

Fresh fruits and vegetables are more nutrient-dense, sweeter, and calorie-restricting than their canned counterparts.

21. Choose popcorn over chips

Popcorn is a whole grain, which means it’s packed with minerals and fiber.

There are 387 calories and 15 grams of fiber in a 3.5-ounce (100-gram) portion of air-popped popcorn, compared to 532 calories and 3 grams of fiber in the same quantity of potato chips. (80, 81)

Consuming a diet high in whole grains has been related to a lower risk of inflammation and cardiovascular disease. (82, 83)

Try cooking your popcorn from scratch or buying air-popped types for a nutritious snack at home.

Popcorn prepared in commercial facilities sometimes has more fat, sugar, and salt than potato chips.

22. Select healthy oils

Over the last several decades, highly processed seed and vegetable oils have become a mainstay in many households.

Soybean, cottonseed, sunflower, and canola oils are a few examples.

There are more omega-6 fats in these oils than omega-3 fats, making them bad for your heart.

According to certain studies, a high omega-6 to omega-3 ratio has been associated with chronic illnesses, including heart disease, cancer, osteoporosis, and autoimmune disorders.

Replace these unhealthy oils with healthier ones like:

extra virgin olive oil

avocado oil

coconut oil

23. Eat from smaller plates

The amount of food you consume has been linked to the size of your dinner plate.

Your portion may seem more minor when served on a large dish than one that is smaller. (84, 85)

People who ate from smaller plates reported greater feelings of fullness and less calorie intake than those who ate from larger plates. (86)

Because if you don’t notice that your meal is more significant than average, it will be difficult to eat less during the next meal. (87) You may reduce your risk of overeating by eating from smaller plates, which gives the illusion that you are taking in more food.

24. Arrange for the salad dressing to be served on the side.

The ability to order a salad at a restaurant is a significant accomplishment for many people.

Salads, on the other hand, are not all created equal. Some salads are drenched in high-calorie dressings, making them even more calorie-laden than other items on the menu.

Asking for the dressing to be served on the side allows you to better manage your caloric intake.

The bottom line

Changing your diet all at once might be a recipe for catastrophe.

Instead, consider incorporating some of the above-mentioned minor modifications to make your diet healthier.

Some of these suggestions will help you keep your portion sizes in check, while others will assist you in adding nutrients or adapting to something new.

They will have a significant influence on making your total diet healthier and more sustainable without requiring a significant shift in your habits.