This article originally appeared in the Tufts Health & Nutrition Letter, published each month by the Friedman School of Nutrition Science and Policy. Find out how to get expert guidance on healthy cooking, eating, and living.
This is the time of year we make big promises to ourselves: “I will lose weight, start exercising, eat healthier….” But creating lasting behavior change is tough. Even if your end goal is big, research shows that baby steps are more likely to lead to sustainable, manageable, long lasting behavior change that gets you the results you want. Here are some simple, science-backed, small ways to make a big impact on your health:
Fit in Fiber: One change that will have a major positive impact on your entire dietary pattern is replacing low-fiber foods on your plate with naturally fiber-rich choices. Dietary fiber is naturally found in vegetables, fruits, whole grains, beans, and nuts—plant foods that also provide vitamins, minerals, and healthful phytochemicals. A fiber-rich diet is associated with lower risk of diabetes, heart disease, and colorectal cancer, as well as lower risk of dying from all causes, including heart attack and stroke. It may also help with weight loss .
The average U.S. adult gets about 15 grams of dietary fiber a day, lower than the recommended 20 grams for women and 30 grams for men. Aim to eat a variety of naturally fiber-rich foods throughout the day.
Small Change Suggestions: Put more colorful fruits and vegetables on your plate while cutting back on white bread and refined starch sides; choose whole grains and whole-grain foods over refined; snack on nuts or fruit instead of pretzels or potato chips if hunger strikes between meals; and add beans and lentils to soups, salads, and side dishes.
Skip Sugary Drinks: If you can’t start your day without that sugar-laden large vanilla mocha coffee confection, or you regularly drink soda, sports or energy drinks, or sweetened iced tea, weaning yourself off these sugary drinks will be key to your health and weight loss resolutions. Intake of added sugars in drinks promotes weight gain and is linked to type 2 diabetes, cardiovascular disease, and gout, not to mention cavities.