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Tips for healthy eating: Experts say take baby steps, keep recipes simple





TIPS FOR HEALTHY EATING: EXPERTS SAY TAKE BABY STEPS, KEEP RECIPES SIMPLE

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Daryl Austin   USA TODAY

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Here are some ways the classic PB&J sandwich can become a healthier meal option
The peanut butter and jelly sandwich is a classic American meal, but it's not
always the healthiest option. Here are some ways to change that.
Staff video, USA TODAY


Many people want to eat better so they can look and feel better, but most of us
also realize that wanting something and achieving it are very different things.



The good news is that healthy eating doesn't have to be as overwhelming or
complicated as some people make it out to be.

Like most anything else, one's first healthy eating goal should be to start
small. "Choose just one food at a time to introduce more frequently to your diet
and be sure to incorporate healthy foods you also enjoy," suggests Lisa Young,
PhD, an adjunct professor of nutrition at New York University and author of
"Finally Full, Finally Slim." 

Health experts have some great more tips about where and how to begin. 


HOW TO EAT HEALTHY

Starting small might mean choosing better snack options before tackling meal
choices. "Use veggies as a snack with hummus or fruit and a low-fat cheese stick
so you get some protein and fat along with your produce," says Audra Wilson, MS,
bariatric dietitian at Northwestern Medicine Delnor Hospital. 




When it comes to meals, Wilson suggests opting for smaller portions or to simply
stop eating when full.

Other suggestions include not skipping breakfast, eating slower to allow
hormones time to signal one's brain when full, drinking more water, shopping
with a list in hand to avoid impulse buys, or substituting a lower-calorie side
over an unhealthy one.

"I would suggest not trying to make too many changes at the same time," Wilson
advises. "Such small changes may not produce the dramatic effect of a fad diet,
but they are sustainable and over time lead to long-term health and wellness." 


WHAT IS THE HEALTHIEST FOOD?

Healthy eating also means choosing "clean" foods when possible, meaning whole
foods that are close to their natural form and ones that haven't been heavily
processed or refined. Such foods include nuts, seeds, herbs, seafood, onions,
snow peas, Brussels sprouts, avocado, sweet potatoes, squash, green beans,
carrots, leafy greens, peppers, eggs, fish, turkey, chicken, clarified
butter, olive and coconut oils, bananas, mango, apples, kiwi, lemons, limes,
grapefruit, berries and melons. 




When in doubt about which foods aren't heavily processed, "choose fruits and
vegetables," advises Young. 


WHAT ARE THE MOST UNHEALTHY FOODS?

As important as knowing which foods are good to eat is knowing which ones to
avoid. "Stay away from ultra-processed foods high in sugar and salt," says
Young. "I also suggest limiting eating at fast-food places." 

Wilson agrees with the suggestion to eat more often in one's own kitchen. "Much
of the excess sodium and saturated fat in the American diet comes from eating
outside of the home," she says. "Most restaurant options that may seem healthy
contain much higher amounts of sodium and saturated fat than if you had prepared
the same foods at home." 


IS HEALTHY EATING HARD TO MANAGE?

Wilson adds that healthy eating shouldn't be overwhelming and comes down to all
the little choices made throughout one's day. "Swap out beef for chicken or
fish, choose either sour cream or cheese as opposed to both, order salsa instead
of guacamole, pick a half sandwich with a salad versus just a whole
sandwich, add more veggies to your diet," she suggests.



For those wanting an all-encompassing approach, Walter Willett, MD, professor of
epidemiology and nutrition at Harvard T. H. Chan School of Public Health,
similarly advises against overcomplicating things and points to how much
flexibility and many options one has. He recommends starting by making sure your
diet includes whole grains and healthy fats, ("That’s where we get most of our
calories," he says), then adding a variety of vegetable and fruits with "an
emphasis on plant protein sources;" plus modest amounts of fish, poultry,
dairy and eggs. Finally, "minimize sugar (especially as beverages), refined
starches and red meat," he recommends. "Emphasize quality, variety and enjoy.
Don't make it overly complicated." 




READ MORE ABOUT HEALTH FOODS, HEALTHY EATING HERE:

What is the healthiest rice?  Here's the problem with that question, a nutrition
scientist says.

What is the healthiest oil to cook with?  Most have some benefits but these two
might be best.

What is the healthiest fast food?  This is the kind of menu you should be on the
lookout for.

What is the healthiest vegetable?  There isn't one 'best,' but these are great
nutrient-dense options.

What is the healthiest fruit?  This one is high in antioxidants and has
cognitive and cardiovascular benefits.



What is the healthiest nut?  Add these two to your daily diet for cognitive
benefits and much more.

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