20 Simple Tweaks to Your Eating Habits for Long-Term Health Changes

Are you looking to improve your eating habits and support your overall well-being? It may not be as hard as you think. Making simple changes and swaps in your diet can lead to significant improvements in your health. As a registered dietitian, I have some go-to healthy eating tips that are easy to follow and don’t involve drastic lifestyle changes or expensive supplements.

To make implementing healthy eating habits more sustainable, I recommend starting with two or three tips and gradually adding more as you go along. Here are 20 simple tweaks you can make to your eating habits that are dietitian-approved and have a big impact on your long-term health:

1. Skip Drinks with Added Sugars: Opt for beverages without added sugars like water, seltzer water, unsweetened coffee or tea.

2. Include Fermented Foods in Your Diet: Try kimchi, sauerkraut, plain yogurt, miso soup, or kombucha for a boost of probiotics.

3. Eat 2 to 3 Servings of Low-Mercury Non-Fried Fish Every Week: Incorporate fish like salmon into your diet for essential nutrients.

4. Swap Out Highly Processed Meat for Fresher Options: Choose nitrate-free and reduced-sodium deli meats or fresh cuts of meat like turkey, chicken, and beef.

5. Have a Glass of Milk Every Day: Enjoy the nutrient-rich benefits of milk, or opt for lactose-free or A2 milk if dairy bothers you.

6. Add Fruit to Your Midday Snack: Incorporate fresh, dried, freeze-dried, frozen, or canned fruit into your snacks for a sweet and nutritious treat.

7. Add More Vegetables to Your Dishes: Boost your fiber intake by adding extra veggies to your meals.

8. Avoid Eating in Front of the TV: Focus on your meals without distractions to eat mindfully and enjoy your food.

9. Choose BPA-Free Canned Foods: Opt for foods stored in glass or aseptic paper-based boxes to avoid potential health risks.

10. Plan Your Meals: Meal planning can help you eat a healthier diet and reduce the stress of finding meals last minute.

11. Avoid Eating the Same Foods on Repeat: Add variety to your diet by eating a wide range of foods with different colors and nutrients.

12. Prep Your Veggies: Chop and slice your vegetables before storing them in the fridge for easy use in meals.

13. Skip the Diet Soda: Limit your intake of diet soda to avoid potential health risks associated with artificial sweeteners.

14. Limit Fried Foods: Enjoy air-fried or baked dishes instead of fried foods to reduce your intake of unhealthy fats.

15. Swap Cocktails for Mocktails: Opt for alcohol-free mocktails instead of cocktails to reduce alcohol intake.

16. Choose Leaner Cuts of Beef: Include lean cuts of beef like flank steak in your diet for protein and important nutrients.

17. Use Beans as a Protein Source: Incorporate beans into your meals for plant-based protein, fiber, and antioxidants.

18. Eat Breakfast: Start your day with a nutritious breakfast to boost your intake of essential nutrients.

19. Include Your Favorite Foods: Enjoy your favorite foods in moderation to prevent feelings of deprivation and overindulgence.

20. Embrace Herbs and Spices Instead of Salt: Reduce your sodium intake by limiting added salt and using herbs and spices for flavor.

By incorporating these simple tweaks into your eating habits, you can make a positive impact on your health and well-being in the long run. Remember, small changes over time can lead to big results.