Eating better doesn’t have to be overwhelming or restrictive. According to nutrition experts featured in The New York Times, small, gradual changes can lead to significant health improvements. Nutritionist Amy Trit emphasizes that drastic diet overhauls often lead to frustration and failure. Instead, she recommends setting achievable goals to build sustainable habits. Here are 10 simple yet powerful tips to help you eat better and support your health.
1. Eat More Legumes for a Nutrient Boost
Legumes like lentils, peas, and beans are nutritional powerhouses packed with protein, fiber, and essential nutrients such as iron and magnesium. For example, one cup of pinto beans provides 16 grams of protein and fiber. Research shows that replacing red and processed meats with plant-based proteins like legumes can lower the risk of heart disease and promote longevity. Plus, they’re affordable and versatile for any meal.
2. Cut Back on Sweetened Beverages
Sugary drinks like soda, energy drinks, and sweetened coffee are a leading source of added sugars, contributing to serious health risks such as type 2 diabetes, heart disease, and obesity. Maya Vadiveloo, a nutrition professor at the University of Rhode Island, suggests gradually reducing your intake—swap a large soda for a small one, and eventually, you may phase them out entirely.
3. Add Vegetables to Every Meal
Most adults don’t consume enough vegetables, missing out on vital antioxidants, anti-inflammatory compounds, and fiber. Angela Odoms-Young, a nutrition professor at Cornell University, recommends sneaking veggies into every meal. Whether it’s spinach in your smoothie or carrots in your pasta sauce, these small additions can significantly improve your nutrient intake.
4. Limit Ultra-Processed Foods
Ultra-processed foods like hot dogs, sugary snacks, and soda make up nearly 60% of the average American’s calorie intake. These foods are linked to health issues like type 2 diabetes, heart disease, and obesity. Marion Nestle, a nutrition professor at New York University, warns that these foods are easy to overconsume. Try swapping them for minimally processed or whole foods to improve your health without feeling deprived.
5. Take a Walk After Meals
Emma Laing, a nutrition professor at the University of Georgia, highlights the benefits of a short post-meal walk. This simple habit aids digestion, helps regulate blood sugar, and supports heart health, muscle function, and immune strength. It can also improve sleep quality—making it a win-win for your overall well-being.
6. Eat Three Balanced Meals Daily
Skipping meals can lead to overeating later in the day. Trit advises starting with a balanced breakfast, such as toast with peanut butter, and ensuring lunch and dinner include protein, healthy fats, and complex carbs. Nutritious snacks, like a handful of nuts or fruit, can help maintain energy levels without overindulging.
7. Cook in Bulk for Healthier Meals
Cooking at home is one of the best ways to control what goes into your body. Emily Haller, a dietitian, suggests batch cooking on weekends to save time during busy weekdays. Home-cooked meals are typically lower in sodium, added sugars, and unhealthy fats compared to restaurant or pre-packaged options.
8. Use Pre-Prepared Foods for Quick, Healthy Meals
Dr. Nate Wood from Yale School of Medicine recommends using convenient, pre-prepared ingredients like frozen vegetables, canned beans, and pre-cooked whole grains to assemble nutritious meals in minutes. These shortcuts make healthy eating more accessible without sacrificing quality.
9. Avoid Alcohol for Better Health
Nyati Parekh, a public health nutrition professor at New York University, warns that even moderate alcohol consumption can increase the risk of certain cancers and heart disease. Reducing or eliminating alcohol can be a simple yet impactful way to safeguard your health.
10. Improve Your Relationship with Food
If you feel restricted or ashamed about eating, it’s time to shift your mindset. Amanda Lee, a dietitian at the University of Washington Medical Center, suggests seeking guidance from a nutritionist, exploring new cuisines, or cooking with loved ones. Building a positive relationship with food can help you enjoy a variety of meals without guilt or stress.
Small Changes, Big Results
Improving your diet doesn’t require drastic measures. By incorporating these 10 expert-backed tips, you can make gradual, sustainable changes that support your health and well-being. Remember, even small steps—like adding a handful of veggies or swapping soda for water—can lead to lasting benefits.
Which tip will you try first? Share your thoughts in the comments below.
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