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Changing Your Diet...for Good

Posted by Tracii H.

Making a commitment to a healthy diet is challenging at best. Here are some tips for integrating healthy food choices into your diet and keeping them there…for good. Find the strong points and weak points in your current diet. Write down your typical daily diet in a journal if necessary. Are you getting enough fruit and vegetables in your diet? What about fiber? Iron? Calcium? Do you eat lots of fatty or fried foods? Have a sweet tooth? Drink more than a glass of alcohol daily?Make small, gradual changes, instead of trying to make large, fast changes. Small changes will be easier to make and stick with. Focus on changing ONE thing when you buy groceries: for instance, substitute fresh veggies and lean meats like chicken and fish for TV dinners; whole grain muffins or low-fat yogurt for candy bars and cinnamon rolls; and 100% sugar free juice, water, and herbal tea for soda.Keep track of your food intake by writing down what you eat and drink every day. Use this record to help you see if you need to eat more from any food groups, such as fruits, vegetables or other foods. Think about asking for help from a nutritionist if you haven't already done so -- especially if you have a medical problem that requires you to follow a special diet. It can be very, very hard, if not IMPOSSIBLE, to know exactly which vitamins and minerals work best with which enzymes and which foods contain what, etc. Don’t be afraid to ask for help.Avoid people that tempt you to indulge in your old habits. Simply let those in your life know that you’ve committed to a healthy lifestyle and would appreciate their support. If they don’t give it, consider moving on. Anyone who encourages you to harm yourself by overeating, drinking excessively, or eating junk food regularly isn’t concerned about your well-being, anyway. You deserve better.
Comments (3)
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I agree. Anyone who is against your well-being isn't really worth your time. I can't see keeping a friend who didn't support me in improving my life. Only a person whose mind is riddled with jealousy and whose heart has bad intentions would try to steer a friend in the wrong drinking excessively or trying to push you to do something you clearly don't want to do! If they're just trying to talk you into sharing a sundae, their intentions aren't quite as serious, but perhaps that could be your opportunity to steer them in a different direction. I know that when my husband is in "fight mode" (watching what he eats and working out hard to get ready for a fight), I tend to follow his example rather than feel like I'm indulging. Indulging alone while the person beside you munches on carrots isn't as much fun! Small changes really are best; my dietitian changed my eating habits so gradually that I almost didn't know what was happening until it started working!
I've found that if I work at getting all the servings of fruits and veggies a day that I'm supposed to have I'm not hungry for junk food.
I don't think that making a commitment to healthy eating is challenging at all. It is actually so much more natural to eat healthy food. And once you discover that you can make healthy meals quickly...where is the challenge? I think it is much more challenging to eat unhealthy. How can you get through your day feeling energetic and happy when you are not commited to a healthy diet and are eating loads of processed food and junk....that is a real challenge!
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