11 tips for healthier eating

Changing up your diet to include healthy options like fruits, vegetables and fiber can sometimes feel overwhelming, especially when so much of the information you can find online feels conflicting. Registered dietitian Reilly Caudill offered 11 tips for healthy eating as part of building a healthier lifestyle.  

#1: All calories are NOT created equal

“The same four calories per gram of carbohydrates will affect your body differently than four grams of protein,” said Caudill.

There is a persistent idea always around that it doesn’t matter what you’re eating, only how much. The truth is that our bodies need nutrients found in specific kinds of foods in order to maintain our health.

#2: How you think about health is the key to building good habits

“Having good habits should be about health and feeling good, not being a particular size,” said Caudill.

Aim for small changes that build upon one another that you are able to stick to consistently. Trendy diets or “health fads” may seem like the solution, but they’re difficult to maintain and often destined to fail.

For example, someone who eats a lot of meat but wants to cut down on red meat consumption may have an easier time having one “meatless Monday” per week than giving up all meat altogether all at once.

#3: Consider magnesium

“Did you know that the same mineral that that helps keep your brain, heart and muscles functioning properly, can also help with bowel regularity? It’s true! Magnesium may help relieve constipation,” said Caudill.

Magnesium is one of those minerals that flies under the radar while having a big impact on health, and it can be hard to know if you’re deficient.

#4: Always check the sugar content

“Sugary drinks are often used as a replacement for what our bodies really need, which is nutritional food and plenty of water,” said Caudill. “And soda is only one part of the problem.”

Fruit juices, smoothies and overly sweetened teas may feel healthier than a can of Coca-Cola while still packing even more sugar without much in the way of added benefits.

#5: Don’t rely on daily weigh-ins

“Weight fluctuates significantly day by day,” said Caudill. “A daily weigh-in can become a step towards unhealthy disordered eating patterns that could develop into an eating disorder, and checking every day won’t give you an accurate image of how any weight loss or weight management plan is going.”

Weekly weigh-ins are recommended to keep you on track and to notice how your weight is trending over time. Other options that can be helpful include checking measurements once per month or focusing on how you feel in your body and how your strength, flexibility or other markers of health are changing.

#6: Avoid partially hydrogenated oils

“To truly avoid harmful trans-fats, look for partially hydrogenated oils listed in the ingredients on a food label,” said Caudill. “Despite the packaging claim “trans fat-free,” it might still contain this unhealthy fat if it’s less than 0.5 mg per serving.”

#7: Take a daily multivitamin

While a daily multivitamin isn’t a replacement for nutrition found in healthy food, it can help to balance out areas where you might be low in some nutrients, like Vitamin D, than you are in others.

“Multivitamins can sometimes cause brief nausea or wakefulness, so I don’t recommend taking them at night,” said Caudill.

She recommended taking your multivitamin after you’ve eaten your lunch, as you’re less likely to feel an upset stomach afterward and having some food in your stomach also can help with the absorption of certain vitamins.

#8: Consider monk fruit sweetener if you’re looking for a sugar replacement

“It’s all natural, zero-calorie and has a taste and texture that resembles regular sugar more so than stevia,” said Caudill.

It can be a helpful option for those who want to take on a low-sugar diet but find themselves not wanting to give up sugar in their coffee or in baked goods.

#9: Balance your carbs with protein at every meal

“Protein helps to stabilize blood sugars, and higher-protein diets have been known to help manage diabetes after diagnosis,” said Caudill.

Whenever you eat carbohydrates, such as potatoes, bread, fruits or other higher-carb foods, balance it out with a lean source of protein at the same time. A serving of blueberries with nuts and cheese or a baked potato served with broccoli and chicken offer balanced options that can still taste great.

#10: You may not be eating enough fiber

“Rates of colon cancer have risen in younger adults,” said Caudill. “One of the associations we’re seeing has to do with eating less fiber than is ideal for your health. Fruits and vegetables give you that fiber, but we’re just not eating enough of them.”

Foods high in fiber help to keep you full longer by slowing down your digestion. A high fiber diet also helps contribute to weight loss by preventing hunger.

#11: Stay hydrated

“One of the earliest signs of dehydration is often hunger,” said Caudill. “Aim to consume 64–80 ounces of water daily to keep you well hydrated and prevent unnecessary snacking.”