10 Simple Steps For Healthy Eating

Making small and gradual changes to your diet is one of the easiest and most achievable ways of gaining control over your eating habits.  Most diets are, in my opinion, flawed in the way they expect you to change a lifetime of eating habits overnight. Chances are you’ll start a new diet regime full throttle on a Monday, enthusiastic and determined to see it through but after a week or so you’ll feel deprived by all the foods you’ve had to cut out and old habits will creep back in. Faddy diets are for the most part, unsustainable.

You needn’t deprive yourself of major food groups, or completely cease from eating all of the delicious foods you enjoy. Making small steps, one at a time, and seeing them through before adding another makes for a manageable and realistic change for the better. Yes, it takes longer but this is about changing your life for good.

10 easy swaps to better your eating habits

1. Choose brown, wholegrain bread, pasta and rice instead of white – much higher in nutrients and fibre and, in my opinion, more flavourful!
2. Keep portioned bags of dried fruit and nuts in your bag for a quick snack instead of munching on crisps, biscuits or chocolate
3. Drink water instead of squash or other flavoured drinks to reduce your added sugar intake – if you think plain water in boring simply add a slice of lemon or a splash of natural fruit juice
4. Use olive oil instead of butter when cooking – a source of healthy, unsaturated fat just be aware that all fats are high in calories so don’t be too heavy handed!
5. Watch your salt intake – too much sodium can lead to high blood pressure; add flavour with spices or herbs and actually taste your food before reaching for the salt mill
6. Opt for a fish dinner instead of steak – yes, red meat is a great source of iron but it can be high in saturated fat, fish (especially oily salmon or mackerel) delivers essential omega-3 fatty acids
7. Load your plate up with fresh veggies instead of stodgy, calorific sides to up your nutrient levels and lower calorie intake
8. Steam, grill or poach foods instead of frying or roasting – these methods use a little or no added oil meaning fewer calories
9. Try not to rely on ready meals, pre-packaged sauces and takeaways as they are often full of unnecessary additives, salt and sugar - it can be just as easy to make your own, you can control what goes into them and it’s cheaper!
10. Forget the sugar in your tea! You may miss it to begin with but after a short while you won’t even register that it’s gone!

Maintaining a healthy diet shouldn’t feel like an obligation or a chore, it should be part of your everyday. If it feels like work or that you have to make an effort every time you open the fridge or trudge down the supermarket aisles then it’s unlikely that you’ll keep up with your goals. In making small swaps such as those above your kitchen and eating habits will become just that – habits! You won’t think about them as a conscious healthy choice, merely common practice and the norm.