The most lasting way to eat better is to make a few small, steady changes, such as more vegetables, more whole foods and fewer sugary drinks, rather than following a strict diet you'll eventually quit.
Why diets often fail
Strict diets depend on willpower every meal, and willpower runs out. Many people lose weight on a diet and regain it after they stop. Changing the default foods in your life is easier to keep than fighting cravings every day.
What most guidance agrees on
Nutrition science is full of debates, but major guidance, including the Dietary Guidelines for Americans, agrees on a few basics:
- Eat more vegetables, fruits, beans and whole grains.
- Choose water over sugary drinks.
- Eat fewer highly processed foods.
- Pay attention to portions.
What it can't promise
There's no single right way to eat for everyone. People with medical conditions, allergies or a history of eating problems should get guidance from a doctor or registered dietitian.
The habit: change your defaults
- Shop with a list, and fill most of the cart from the outer aisles.
- Keep fruit and vegetables visible and ready to eat.
- Make water the default drink at meals.
- Cook at home more often, even simple meals.
- Change one thing at a time and keep it for a month before adding another.
The rule that makes it stick: keep it out of the house
The easiest food to resist is the food that isn't in your kitchen. Decide at the grocery store, not at 9 p.m. in front of the pantry.
This week
Pick one change, such as water instead of soda or a vegetable at every dinner. Keep it all week.
The keep
Small changes to your kitchen cost a little planning. Over years, they shape how you feel every day.
This article is for education only and isn't medical advice. Talk with your doctor before making big changes.
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