10 Super Easy Diet Fixes

Man with apple eats a good diet.
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Going from eating junk food-laden, high-calorie diet to eating a healthy diet isn't easy to do and isn't something that happens overnight. It takes some time to get used to the flavors and textures of whole grains and fresh fruits and veggies that make up the bulk of a healthier diet. And you may need to change your shopping and eating habits.

Don't despair if this sounds like you -- it's okay If you aren't ready to make such a big transition overnight.

Eating healthy takes practice, so start with some of these super easy diet fixes. You don't need to do them all at once, just pick a few that are comfortable and when they become a habit, move on to the tougher fixes. Over time, those healthy steps will add up and remain a part of a healthier lifestyle. Here are some easy ways to take first steps to changing your diet.

  1. Start each day with breakfast -- it sets the tone for the rest of the day. It doesn't have to be big or complicated. Hard-boil some eggs or make a healthy batch of cupcake size bran muffins. Even if you're in a hurry, you can grab an egg and a muffin before you go to work. This way you won't be tempted to eat the giant-sized bagels or pastries at the coffee shop.
  2. If you work and go out for lunch every day, try making your own lunch two days per week rather than going to fast food restaurants. You'll save money and calories and improve your nutrition. Work toward packing your lunch four or five days each week.
  1. And on that note, here's how to make a healthier sandwich. Choose whole grain bread, lean meats and lots of tomatoes, onions, lettuce, avocado or other vegetables. Go light on the mayonnaise, or use low-fat, low-calorie mayo.
  2. If you must eat at a fast-food restaurant, choose a grilled chicken sandwich or small plain burger and add a small salad instead of French fries. Avoid the giant burgers that are loaded with excess saturated fats, calories, and sodium.
  1. If you need a snack, and you find yourself staring at the vending machine, choose a package of mixed nuts instead of a candy bar or cookies. Or maybe you'll find popped corn, baked whole-grain chips, or raisins lurking in the vending machine.
  2. Are you a dessert lover? Eat low-fat yogurt instead of calorie-dense ice cream for dessert. Yogurt is an excellent source of calcium, and the individual packaging keeps the portion size under control. Or buy a tub of plain Greek yogurt and add a few fresh berries and a dab of honey.
  3. Make a conscious effort to eat more fruits and vegetables. We all need at least five servings of fruits and vegetables every day. Keep fresh fruit in a bowl on your countertop and serve freshly cut veggies and dip instead of potato chips. Add one green or brightly colored veggie to every meal.
  4. Drink healthy beverages. Skip the sugary soft drinks and enjoy fresh water, 100% fruit or vegetable juice or low-fat milk instead.
  5. Don't go grocery shopping when you are hungry. An empty stomach makes all the junk food more tempting.
  6. Get more omega-3 essential fatty acids. Eat fish at least twice per week. If you don't want to eat fish, buy some flax seed oil. You can drizzle the oil on sandwiches, vegetables or salads.


    United States Department of Agriculture and United Stated Department of Health and Human Services. "Dietary Guidelines for Americans, 2015-2020." Accessed April 11, 2016. http://health.gov/dietaryguidelines/2015/guidelines.

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