1. Set Realistic Goals
- Specific Instead of a general goal, such as “Eat healthier,” pick something specific, such as eating five servings of vegetables per day or limiting daily added sugar intake to 30 grams (g).
- Measurable You should be able to measure your goal so you can monitor your progress. The goal of limiting yourself to one soda per week, for example, can be easily measured by tracking your intake.
- Attainable Set a goal you can reach. For example, if your goal is weight loss, it’s not realistic to expect to lose 30 pounds in one month. But a weight loss of 1 to 2 pounds per week is healthy for most people.
- Relevant Your goal should be relevant to your interests, needs, and abilities. For example, if you hate cooking, preparing two new meals per week may not be a good goal for you.
- Time-Bound A SMART goal has an estimated deadline and can be both short- and long-term. For example, you can set weekly goals (such as eating five servings of vegetables daily or preparing dinner every night) to accomplish a long-term goal (such as lowering your blood pressure a specific amount in six months).
2. Choose a Diet
The right diet for you depends on a variety of factors, including your health goals and any preexisting health conditions. For example, do you need a low-sodium eating plan to address hypertension? Or is it more important to watch your sugar intake to prevent or manage diabetes?
Also, take your lifestyle into consideration when choosing a diet. “Ask yourself what’s realistically attainable for you,” says Maggie Michalczyk, RDN, a registered dietitian-nutritionist and recipe developer in Chicago. If you tend to spend most of your day away from home, you may need a diet with plenty of flexibility because you’ll be eating at restaurants.
Still, you can’t go wrong by choosing any healthy, balanced eating plan, says Mills.
Whichever diet you choose, be sure to familiarize yourself with which foods are allowed, which ones aren’t, what recipes you’re going to prepare, and whether you’ll have options if you need to order from a restaurant.
“The best diet is one that supports your health goals, fits your life, and is sustainable for the long haul,” says Raksha Shah, RDN, a registered dietitian-nutritionist in New Jersey.
3. Prepare Your Kitchen and Pantry
A new diet doesn’t mean throwing out all your food and starting over from scratch. “Let your kitchen evolve over time,” Mills says. She suggests replacing or adding one or two foods every time you go to the grocery store. For example, swap your usual white bread for whole-grain bread and grab some canned vegetables or beans (choose options with low or no sodium) to add to meals.
Consider making a shopping list of the foods (and supplies) you want to have on hand from day one that will allow you to stick with the diet, says Shah. Think about grab-and-go snacks you can eat if you get hungry between meals.
Herbs, spices, and salt-free seasonings add variety and flavor without increasing sodium. Stock up on garlic powder, onion powder, oregano, salt-free Italian seasoning, and anything else that sounds appealing.
4. Track Your Food
Research also shows that tracking food can help those with weight loss goals by providing a snapshot of daily caloric intake.
Food tracking can seem overwhelming at first, but Shah says it’s not about perfection or calorie counting. Instead, it’s a tool that can help you build awareness of your eating habits and ensure you’re getting a good balance of nutrients. So, simply do your best to identify the types of food and portion sizes you’re eating. “Use your notes app on your phone or even text yourself to make it as easy as possible to track even when you’re eating away from home,” Michalczyk suggests.
5. Plan for the Unexpected
Holidays, trips, emergencies, and busy days can make it challenging to stick to your healthy eating plan. You may find you don’t have the time or energy to prepare healthy food, so you end up ordering pizza. Or, you feel ravenous after missing lunch, so you binge on snacks at the office party.
When this happens (and it will), let go of any guilt. “Remind yourself that one action doesn’t undo all the positive steps you’ve taken,” Shah says. And, instead of dwelling on the setback, reflect on what may have led to it in the first place. “Were you too restrictive? Did unexpected situations arise? Understanding the cause helps you prepare for next time,” Shah says.
“Setbacks are inevitable, but they don’t have to derail your progress,” she adds.
6. Navigate Eating Out
You won’t eat at home all the time, so it’s important to plan for how you’ll stick to your eating plan when you visit a restaurant.
“The beauty of the internet is now you can check menus online,” says Taub-Dix. If you can, decide what to order ahead of time to prevent last-minute impulse decisions. Taub-Dix suggests choosing grilled or baked dishes, and don’t be afraid to ask for sauce or dressing on the side.
7. If Weight Loss Is Your Goal, Consider Talking to Your Doctor
They’ll also be able to make sure that while you’re reducing calories you’re still getting adequate vitamins and nutrients, and suggest supplements if needed. If you meet the criteria and a weight loss medication might help in combination with diet change and physical activity, they’ll discuss that with you, too, Shah notes.
They can also ensure your eating plan fits any health issues, such as high blood pressure or cholesterol.
8. Consult a Registered Dietitian
A registered dietitian can help you navigate your new eating plan. “A dietitian can factor in personal considerations like medical history and age and objectively bring together best practices coupled with evidence-based research to guide you,” says Mills. Even one visit to a registered dietitian — which is sometimes covered by insurance — can make a difference, she adds.
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