Eating Healthy: 7 Simple Tips for Getting Started

We all know that eating healthy is crucial for a long and vibrant life. It can shield us from chronic diseases like heart disease, diabetes, and obesity. But turning that knowledge into daily action can be a real challenge. The question isn't why we should eat well, but how we can make it a consistent part of our lives. Fortunately, expert AFE guidance is here to help.

A healthy diet isn't about strict rules or deprivation; it's a sustainable lifestyle that nourishes your body. A healthy eating pattern focuses on balance, satisfaction, and consistency. This means fueling your body regularly with wholesome foods and avoiding food groups. It is crucial to prioritize plenty of fruits,vegetables, whole grains, lean proteins, and healthy fats onto your plate, as these nutrient-rich foods form the foundation of a healthy diet. On the other hand, processed foods packed with added sugars, unhealthy fats, and excessive salt offer little nutritional value and can increase your risk of chronic diseases. Therefore limiting these foods can help you stay on track of your health and wellness goals.

Consistency is often the biggest hurdle when adopting a healthy lifestyle. Life's demands can easily derail our best intentions, making it tempting to revert to old habits. Many people mistakenly believe that healthy eating means restrictive diets and forbidden foods. This all-or-nothing approach can be counterproductive. Remember, it's about balance, not perfection. While tracking your weight can be helpful, focus on how you feel and how your clothes may fit. It is important to remember that a number on the scale doesn't tell the whole story.

Many people turn to healthier eating as a way to manage their weight. While weight loss can be a positive outcome, it's essential to remember that overall health is more important than the number on the scale. Sustaining muscle mass during weight loss is crucial for long-term success. Rather than fixating on a specific weight, focus on setting realistic and achievable wellness goals. Improved mobility, fitting into your favorite clothes, or simply feeling better are all valuable benchmarks. Maybe it might be better to focus on strength  rather than weight as a measure of success. Remember, your health is a journey, not a destination.

With countless diet trends promising quick fixes, it can be overwhelming to find a healthy eating plan that works for you. While restrictive diets might lead to short-term weight loss, they often neglect overall well-being and can be difficult to sustain. Instead of jumping on the latest fad, focus on incorporating more whole foods into your diet and gradually reducing processed options. If you're struggling to make lasting changes, consider coming in to see us at AFE. We can help provide personalized guidance to help you set achievable goals and create a meal plan tailored to your specific needs and preferences.

Another important topic to consider is eating healthy while still maintaining a social life. Dining out or ordering in can be challenging, but it's definitely doable. A little planning can go a long way. Review the menu beforehand to make informed choices and avoid impulsive decisions. Remember, you don't have to eliminate your favorite dishes entirely. Many restaurants offer healthier alternatives or can accommodate special requests. Ask for substitutions, like swapping a starchy side for a vegetable or requesting dressings on the side. And don't forget to prioritize your veggies by eating them first to boost your meal's nutritional value.

Often overlooked is the snacking that goes on in between meals, as snack time can be a pitfall if you're not prepared. To make healthier choices, opt for snacks that combine different food groups for sustained energy and satisfaction. For example, try Greek yogurt with fruit, a protein shake with nuts, or veggies with hummus. Planning ahead is key. Pack nutritious snacks for busy days to avoid unhealthy temptations. If a donut or muffin is offered at  work, don't feel like you have to get one every time - maybe just make it a once a week treat at the office instead of a daily one. These small changes in our routine can make all the difference in the long run. Remember, mindful snacking can support your overall health goals and prevent overeating at mealtimes.

Adopting healthy eating habits is a journey, not a destination. It's normal to encounter challenges along the way, whether it's a busy holiday season or a stressful week. Remember, progress, not perfection, is key. Embrace a flexible approach to food, viewing it as a spectrum rather than a list of strict rules. Think of your food choices like a traffic light: green for nutrient-rich options, yellow for occasional indulgences, and red for limited consumption. This balanced perspective allows for enjoyment without compromising your health goals. If you find yourself struggling, don't hesitate to seek guidance from us here at AFE.

By incorporating these practical tips into your daily life, you're taking significant steps towards a healthier, happier you. Remember, small, sustainable changes are more impactful than drastic overhauls. Enjoy the process of discovering new foods, flavors, and the positive effects on your overall well-being. Nourishing your body is an investment in your future health and happiness and at AFE we are always here to help!!

• Erika Richter MS, RD, LD