Wellness@Work: Manageable ways to start eating healthier

By Robert Israel, M.D.
USA Health Integrative Health and Wellness

Eating healthier can feel overwhelming, but there are simple, accessible ways to make better food choices without requiring a drastic lifestyle change. Here are some practical tips:

• Incorporate more whole foods. Aim to fill half of your plate with a variety of colorful fruits and veggies. These are rich in vitamins, minerals, and fiber. Choose whole grains like brown rice, quinoa, oats, and whole wheat bread instead of refined grains like white bread and pasta. Incorporate lean protein sources like chicken, beans, lentils, tofu, and fish. Avoid processed meats, which are often high in sodium and unhealthy fats.
• Cook at home more often. Cooking your own meals gives you control over the ingredients, portion sizes, and cooking methods. You can use healthier oils (like olive oil), limit added sugars, and use less salt. Start with simple, one-pot dishes like stir-fries, salads, or roasted vegetables.
• Mind your portion sizes. Sometimes it's not about what you eat but how much. Use smaller plates, bowls, and utensils to help with portion control. Avoid eating straight from large bags or containers, which can lead to overeating.
• Drink more water. Swap sugary drinks like sodas and juices for water. If plain water is boring, try infusing it with fruits or herbs like lemon, cucumber, or mint for added flavor.
• Limit processed foods. Processed foods like chips, cookies, and fast food often contain excess sugar, salt, and unhealthy fats. Try replacing snacks like chips with nuts, seeds, or fruit.
• Plan ahead. Meal planning can help you stay on track. Plan simple, nutritious meals for the week and stick to a grocery list. Batch cooking or prepping ingredients in advance can save time and make it easier to make healthy choices during the week.
• Use healthier cooking methods. Opt for grilling, baking, steaming, or sautéing instead of frying. These methods use less oil and preserve more nutrients in food.
• Snack wisely. Choose healthy snacks like fresh fruits, nuts, yogurt, or veggies with hummus instead of reaching for candy, chips, or baked goods.
• Limit added sugar. Be mindful of added sugars, especially in beverages, snacks, and processed foods. Check ingredient labels for hidden sources of sugar like syrups, sweeteners, and fruit concentrates.
• Practice mindful eating. Pay attention to your hunger cues and try to eat slowly. Avoid eating while distracted (like watching TV or scrolling on your phone) so you can truly enjoy your food and stop when you're full.

Making small, gradual changes can lead to lasting improvements in your diet. Focus on what you can add to your meals (like more vegetables or whole grains) instead of what you need to remove.

How can you lead a longer, better life? Follow weekly Wellness@Work tips from USA Health Integrative Health and Wellness. We cover ways you can eat better, move better, be more mindful, and find more balance to support your optimal health and well-being. Learn more at https://www.usahealthsystem.com/wellness.