Developing healthy eating habits [1] doesn't have to be as challenging or as emotionally exhausting as you think. For starters, lose any preconceived notions that you need to "diet" in order to feel stronger, happier, and more energized. Nothing will zap your willpower [2] faster than drafting up a list of foods you can't have anymore — just one of the many reasons some people have stricken the word from their vocabulary. It's possible to make healthier choices without feeding into that culture. Need proof? POPSUGAR asked dietitians to share their tips [3] for creating lasting change, and you might be surprised by just how incredibly simple they are.
Don't Be Overly Restrictive
This is a marathon, not a sprint — so make small changes that you know will actually stick. "Instead of focusing on restriction, think about what you can do better on, such as adding more nonstarchy vegetables to your meals, more diverse colours to your plate, two more glasses of water to your day, or a balanced snack to anticipate that afternoon sugar craving," Liz Wyosnick MS, a registered dietitian and owner of Equilibriyum [4] in Seattle, told POPSUGAR.
You should also be patient with yourself. "It's unrealistic to think you'll never have a piece of cake ever again (and honestly, what kind of life would that be?)," said Sasha Hanna, MS, a registered dietitian in Chicago. "Allow yourself a treat here and there."
Plan Ahead
Sasha recommends writing out what you'll have for breakfast, lunch, and dinner every week, then making a shopping list [5] before heading to the grocery store. Consider checking off a few tasks ahead of time, like chopping up all the vegetables you'll need on Sunday, and packing a lunch every evening before bed.
"You don't have to be a full-on meal prepper [6], with all three meals for each day of the week packed and ready to go every single Sunday (though if you are, more power to you), but it does help to have a solid plan in place," Sasha told POPSUGAR.
Start With Simple Swaps
Making healthy substitutions [7] doesn't mean sacrificing flavour, Liz said. For example, you could simply ask for brown rice with your chicken curry, instead of white rice. Try out whole-grain versions of bread, pasta, and crackers. Hold the brown or white sugar in your morning oatmeal, sweetening it with honey or fruit instead. Try an olive oil- or avocado oil-based salad dressing in place of cream or mayonnaise-based dressings.
Cook More at Once
It's relatively simple to make a larger batch of brown rice or whip up a sheet pan recipe [8], loaded with protein and veggies. Even roasting some vegetables together in the oven can help you have sides prepared for a few meals throughout the week, Sasha said. Just remember that cook times vary — you can roast root vegetables (think: potatoes, carrots, beets) in one batch, and softer vegetables (like courgette, squash, bell pepper, and green beans) in another.
Stock Up on Healthy Snacks
Keep plenty of nutritious snacks [9] on hand so you won't hit up a vending machine or drive-through the moment hunger strikes. If you work a desk job, Sasha suggests buying fruits, nuts, and whole-wheat crackers that keep at room temperature. You can also try keeping some hummus and sliced carrots or bell peppers in the fridge, if you have one available to you during the day.