One unfounded belief is that to eat healthily, you can only eat lettuce, fresh vegetables, and broiled chicken or something the equivalent of that. You can eat healthier without depriving yourself by making a few changes. It doesn’t mean you give up all sweet treats. It does mean you can’t eat them every day, and when you do, eat one serving size. A scoop of ice cream occasionally is okay, but eating a quart a day is not healthy. So how do you start?

Start by identifying your weaknesses and places you need to improve.

You don’t have to be dramatic about the changes. They can be minor and gradual. If you’re used to eating a sweet treat during mid-morning break, don’t skip the treat, substitute it with fruit. If you love a dish of ice cream with your meal, either make the serving smaller until you only eat a small amount every other day or switch to a frozen fruit sorbet with no added sugar. Switching one ingredient for another without changing the flavor is another way to eat healthier. Use Greek yogurt instead of sour cream and whole grain brown rice instead of processed white rice.

Drink a glass of water before a meal.

If you drink 8 ounces of water a half hour before a meal, you’ll eat less. You can switch from soft drinks to water for calorie savings and health benefits. Change the way you cook your food. Bake meat instead of frying it. Consider using an air fryer if you crave that fried food flavor occasionally. Try zoodles or spaghetti squash to replace pasta. Most people find the taste isn’t that much different. Some people love the flavor of spaghetti squash better.

Take your time and eat mindfully.

Mindful eating can help digestion and aid in weight loss. You savor each bite and slow your eating. When you take a bite, chew it until it’s a liquid. As you chew it, notice the flavor and texture. Think about how each bite is making you healthier. It can help to note every time you eat something. It slows you down and makes digestion easier.

• Find ways to add vegetables to dishes. Add veggies to rice, put them in muffins, mix extra in casseroles, or put extra veggies in tuna or chicken salad.
• Eating healthy doesn’t mean you can never eat sweet treats. Just don’t eat them often. If you’re at a birthday party, don’t turn down the cake if you love it. Eat a smaller piece.
• Eating healthy doesn’t mean you can never eat sweet treats. Just don’t eat them often. If you’re at a birthday party, don’t turn down cake if you love it. Plan the week’s meals one day, shop another, and spend one day making them. Include snacks.
• Get creative and include a variety of fruits and vegetables in your diet. Try pickled vegetables, baked, stewed, and raw ones. Serving healthy food in a variety of ways will leave you feeling satisfied.

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