Making the Healthy Change: How to Adjust Your Diet

  • Incorporate healthy food you like: fruits, vegetables, lean proteins, whole grains, and legumes.
  • Limit added sugar intake to six teaspoons daily for women and nine teaspoons for men.
  • Get a partner to help hold you accountable during the meal transition period.
  • Excessive sugar consumption can lead to serious health concerns, including obesity, type 2 diabetes, heart disease, and certain types of cancer.
  • Making gradual changes over time is critical to developing healthier eating habits in the long run.

In 2023, obesity will remain a significant health concern in the United States. According to estimates from the Centers for Disease Control and Prevention (CDC), more than one-third of adult Americans are classified as obese, and nearly half of the adults aged 20-39 have obesity. In addition, 18% of children aged 2–19 are considered obese.

These alarming rates of obesity have severe implications for public health. The CDC reports that obesity is associated with various other chronic illnesses, including heart disease, stroke, type 2 diabetes, and certain types of cancer. In addition, individuals who are obese also experience higher rates of depression, anxiety, poor self-esteem, and lower quality of life. As a result, the total economic cost of treating these conditions is estimated to exceed $2 trillion annually by 2022.

Focusing on prevention efforts, mainly through diet modification, is essential to address this issue effectively. However, it can be challenging to identify what you need to do for the process. Here are a few tips to consider for a gradual transition toward a healthier lifestyle:

Incorporating Healthy Food You Like

Preference is usually the determining factor in what you will choose to eat. People’s tastebuds differ, so if you don’t like the taste of a particular food, it’s unlikely that you will choose to eat it. This satisfaction from personal preferences is what’s keeping unhealthy foods popular.

Fortunately, you can incorporate healthy food individually to help make the healthy diet adjustment feel more natural. Here are a few meals to consider:

Fruits and Vegetables

Fruits and vegetables provide the healthiest selections for your diet. Fruits are high in fiber and vitamins that help keep you full and provide essential nutrients. Vegetables, on the other hand, contain minerals and antioxidants as well as dietary fiber.

Lean proteins

Beef and pork might be the primary proteins you are used to, but there are other healthier options, such as fish and poultry. Fish is high in heart-healthy omega-3 fatty acids, which can help reduce inflammation and may reduce your risk of certain diseases. Poultry also contains healthy fats, vitamins, and minerals, making it a better alternative than red meats.

Whole grains

Whole grains contain more fiber and nutrients than refined grains, making them an ideal choice for a balanced diet. Whole grain bread, pasta, cereals, and rice are excellent sources of dietary fiber that help keep you full for extended periods.


Legumes, such as beans and lentils, also benefit your diet. They provide dietary fiber and contain antioxidants that help keep you healthy. Additionally, they are high in proteins, so they can replace animal products to make a more balanced meal.

Limit Sugar Intake


Excess sugar intake can have significant adverse effects on overall health. Consuming too much sugar has been linked to an increased risk of chronic diseases, such as obesity, type 2 diabetes, heart disease, and certain types of cancer. Americans are estimated to consume more than 22 teaspoons of added sugar per day—nearly double the amount recommended by the American Heart Association (AHA).

Consuming excess sugar increases blood glucose levels and promotes unhealthy weight gain. In addition to its harmful effects on physical health, excessive sugar consumption has also been linked to mental health issues such as depression and anxiety. A study by the University of California-Davis revealed that reducing daily added sugar intake may improve depressive symptoms in adults.

Eliminating or limiting added sugars in your diet is essential to a healthier lifestyle. As part of a balanced diet, it is recommended that individuals should limit their daily added sugars intake from all sources to no more than six teaspoons for women and nine teaspoons for men. You can use pure monk fruit sweeteners to replicate the taste without potentially harmful consequences. The sugar substitute provides a sweet taste without the health risks associated with added sugars.

Get a Partner for Accountability

friends eating healthy

Unfortunately, it can be easy to slip into unhealthy habits when no one else is around to hold you accountable. Having a partner can be advantageous in this situation as they can help motivate and remind you of the importance of adjusting your diet for better health outcomes.

You could get a professional fitness or nutrition coach if needed, but having someone close to you, like a family member or friend, is preferable. They may join you on grocery trips, suggest healthy recipes suitable for both of you, and provide support and motivation when making the change feels challenging.

Final Thoughts

Making small changes over time is critical to developing healthy eating habits for the long term. Please take some time to adjust your diet slowly and remember to stay consistent with your goals. You will eventually see improvements in your overall health and well-being.

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