February 1, 2022
ByMatthew Solan,
Former Executive Editor, Harvard Men’s Health Watch
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The average person could probably recite the recipe for <a s dietary recommendations.
So, if we know how to eat healthy, why doesn’t everyone do it? Part of the problem lies in people’s misguided assumptions. Many still view healthy eating as being too restrictive — low fat, low calorie, low sugar. Then there are the perceptions that healthy foods are expensive and recipes complex.
“The overall message is that healthy eating takes too much work and that healthy food is not tasty,” says Teresa Fung, an adjunct professor of nutrition at Harvard’s T.H. Chan School of Public Health.
Making the changes
How can you overcome these misconceptions about healthy eating? First, review your usual dietary habits. For a week, write down what you eat for every meal and snack, <a An honest evaluation can give you a clear idea of where you need to improve," says Fung. Next, adopt some small changes that can help fill in the gaps and expand your current good eating habits. Here are some suggestions.
Don’t be too ambitious. You don’t have to make multiple significant dietary changes at the same time to reap health benefits. “Change one thing in your diet for three to four weeks,” says Fung. “Once it becomes a staple of your diet, move on to another area and repeat the process.” For instance, if you drink soda three or four times per week, cut it back to twice a week, and drink a mixture of seltzer water and juice the other days. Eventually, drink soda once a week, and then try for none.
Adopt a vegetarian day. Once a week, go vegetarian for the entire day and eat nothing but fruits, vegetables, and whole grains (with perhaps a touch of low-fat dairy or eggs), and no processed foods. “This can help you recognize the types and amounts of foods you need to eat without the overwhelming pressure to do it all the time,” says Fung. You may discover that vegetarian options are more appetizing than you expected. As you get more comfortable, increase it to twice a week, or even more often.
Expand good habits. For instance, if you eat a daily serving of whole grains, add another one to an everyday meal by substituting it for something less healthy. This helps choosing healthy foods feel more automatic and less like a chore.
Cook something new. If dealing with recipes, ingredients, and cooking feels intimidating, focus on creating just one new meal per week, which can help make preparing meals less daunting. “There are many easy, healthy recipes on the Internet,” says Fung. “Find something that uses ingredients you like that requires only a few steps or minimal cooking skills.”
Enlist your friends and family. Everyone has a favorite dish, so ask around for suggestions. “This can help with the boredom of eating the same types of foods,” says Fung.
Try new foods. During your next grocery store trip, buy something you rarely, if ever, eat. When at a restaurant, order a dish made with a new-to-you food. Also try more global cuisines like Greek and Indian. “The more you experiment, the more you can expand your palate and give yourself opportunities to eat <a says Fung.
And don’t forget to always approach healthy eating with an adventurous spirit. “Healthy eating is not a one-day thing,” says Fung. “Make it an exciting part of your life, where you are open to trying new foods, ingredients, and dishes, all of which can make healthy eating fun.”
About the Author
Matthew Solan,
Former Executive Editor, Harvard Men’s Health Watch
Matthew Solan is the former executive editor of Harvard Men’s Health Watch. He previously served as executive editor for UCLA Health’s Healthy Years and as a contributor to Duke Medicine’s Health News and Weill Cornell Medical …
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