Maintaining a healthy diet isn’t just about restriction—it’s about making smart, sustainable choices that support your body and long-term well-being. Whether you’re just starting your wellness journey or need to get back on track, small, intentional changes can help you regain control of your eating habits.
In celebration of National Nutrition Month, the experts at Bayhealth’s Nutritional Services team offer helpful, actionable strategies that make healthy eating realistic and rewarding.
Start With Simple Swaps: Whole Grains Over Refined Grains
If you’re looking to ease into a healthier lifestyle, start with your grain choices. Switching from refined to whole grains is one of the simplest yet most impactful changes you can make.
Why Choose Whole Grains?
Whole grains contain more fiber, nutrients, and antioxidants compared to refined grains. Fiber supports:
- Weight management
- Longer satiety (feeling full)
- Better digestion and gut health
- Lower cholesterol levels
Easy Whole Grain Substitutes:
- Whole wheat bread instead of white
- Brown rice or quinoa instead of white rice
- Whole grain pasta instead of regular pasta
- Barley, buckwheat, oatmeal as hearty sides or breakfast options
Recommended daily fiber intake:
- Women: 25 grams
- Men: 38 grams
Eat More Fruits and Vegetables—Every Day
One of the golden rules of healthy eating: Load your plate with produce.
Aim for at least five servings of fruits and vegetables daily. You don’t need to rely on fresh only—frozen or canned options work well, too, as long as they’re low in added salt, sugar, and fats.
Tips to Eat More Veggies (and Actually Enjoy Them)
- Roast with olive oil and spices instead of just steaming
- Add veggies to stir-fries, omelets, or smoothies
- Make produce the centerpiece of your plate instead of a side
- Experiment with new herbs and flavor profiles
Eat the Rainbow: A Variety of Colors for a Variety of Nutrients
Each fruit and vegetable color group contains different essential vitamins, antioxidants, and phytochemicals that support immunity, brain function, and disease prevention.
Examples by Color:
- Dark greens: Spinach, kale – iron, folate, calcium
- Orange/Yellow: Bell peppers, sweet potatoes – beta-carotene, Vitamin C
- Red/Purple: Berries, beets – antioxidants, heart health
- White: Garlic, onions, cauliflower – immune support
The more colors on your plate, the more nutritional balance you’re likely to achieve.
Plan Your Meals and Snacks Ahead of Time
Planning ahead helps you make intentional food choices and avoid last-minute fast food or vending machine snacks.
Weekly Meal Prep Tips:
- Use a day off to prep meals and snacks for the week
- Create balanced meals with:
- Lean proteins (chicken, tofu, beans)
- Healthy carbs (whole grains, legumes)
- Veggies (roasted, sautéed, fresh)
- Pack lunches and prep grab-and-go breakfasts to avoid skipping meals
Getting the family involved in planning meals also increases the chances everyone will stick to healthy habits.
Snack Smarter: Fill Nutritional Gaps Between Meals
Snacking isn’t the enemy—unplanned snacking is. Use snacks as an opportunity to sneak in nutrients you may have missed at meals.
Healthy Snack Ideas:
- Apple slices with peanut butter (fiber + protein)
- Carrot sticks with hummus
- Yogurt topped with fruit and chia seeds
- Trail mix with nuts, seeds, and dried fruit
The trick is to combine fiber and protein to keep you fuller longer without spiking your blood sugar.
Be a Smarter Shopper: Grocery Tips That Make a Difference
A healthy diet starts with what you bring home. Shopping with intention helps you avoid impulse buys and processed junk foods.
Before You Shop:
- Make a list after checking your pantry
- Plan meals around what’s already available
- Choose in-season produce—it’s more affordable and tastes better
Use your grocery list to focus on whole, minimally processed foods, and avoid the center aisles filled with processed snacks.
Frequently Asked Questions:
1. What are the easiest healthy changes to start with?
Begin by switching to whole grains and adding one extra serving of fruits or vegetables per day. These simple changes create a strong foundation.
2. How can I eat healthy on a budget?
Buy in-season produce, shop sales, and use frozen or canned fruits and vegetables without added sugars or sodium. Planning meals ahead reduces waste.
3. Are frozen fruits and vegetables healthy?
Yes! Frozen produce is often picked at peak ripeness and retains most of its nutrients. Just choose versions without added sauces or sugars.
4. How can I get enough fiber each day?
Incorporate whole grains, beans, vegetables, fruits, and seeds. Aim for 25g (women) or 38g (men) of fiber per day.
5. What’s a balanced meal made of?
A balanced meal includes a lean protein, a complex carbohydrate, and at least one vegetable or fruit serving.
