10 tips for vigorous eating

Aimee Tritt, a registered dietitian in Minneapolis, said she sees the same pattern over and over again: People want to be healthier, so they change their diet dramatically, only to burn out after a few weeks.

If this has happened to you, know that you are not a failure, says Ms. Tritt, who also teaches dietetics at the University of Minnesota. “The problem was the target; It was too aggressive.”

A better approach is to set diminutive goals and implement them gradually, she said.

With this in mind, we asked a dozen experts for advice on healthier eating. Their suggestions have something for everyone – consider trying one or two that speak to you the most.

1. Eat more legumes.

Legumes such as lentils, peas and beans are opulent in protein and a range of other valuable nutrients, said Christopher Gardner, a nutritional scientist and professor of medicine at Stanford University.

For example, a cup of pinto beans provides about 16 grams of protein and fiber, as well as plenty of iron and magnesium. Research suggests that replacing red and processed meat with plant proteins may reduce the risk of cardiovascular disease and earlier death. It also has the added benefit of being better for the environment.

Dr. Gardner says legumes are inexpensive and versatile. Add white beans minestrone soupSteamed edamame for a quick snack or mashed chickpeas make hummus.

2. Limit your intake of sugary drinks.

If you regularly consume sugary sodas, energy drinks, coffee drinks or smoothies, limiting your intake may be one of the best ways to improve your health, said Maya Vadiveloo, an associate professor of nutrition at the University of Rhode Island.

More than one-third of the added sugar Americans consume is made up of sugary drinks, and overdosing can have sedate consequences, including an increased risk of type 2 diabetes, cardiovascular and liver disease, and obesity.

You don’t have to give up sugar “chilly turkey,” Dr. Vadivoloo said. Instead, find ways to limit your intake, such as ordering a diminutive soda instead of a enormous one for lunch or asking for fewer pumps of syrup at your morning Starbucks. Eventually, you can completely give up sweet drinks.

3. Add vegetables to everything.

Most adults in the United States do not eat enough vegetables, leaving them lacking antioxidants, anti-inflammatory compounds, fiber and vital nutrients.

To augment your vegetable intake, look for ways to “add some to lots of different types of meals,” advises Angela Odoms-Youthful, an associate professor of nutrition at Cornell University.

Add sun-dried tomatoes to the scrambled eggs; put arugula on the bowl with rice and beans; saute onion, peppers and grated carrot with ground meat for tacos; or add frozen broccoli, lettuce or okra to soups.

4. Eat less ultra-processed foods.

Nearly 60 percent of the calories consumed by adults in the United States come from ultra-processed foods such as sizzling dogs, deli meats, soda, and some snacks and baked goods. That’s concerning, said Marion Nestle, professor emeritus of nutrition, food studies and public health at Up-to-date York University, because researchers have linked ultra-processed foods to a variety of health problems, including type 2 diabetes, cardiovascular disease and obesity.

Research suggests that one of the problems with ultra-processed foods is that they can be easily over-eaten. “With these products, you eat calories without realizing it,” said Dr. Nestle.

You don’t have to completely cut out ultra-processed foods, she added, but incorporating more minimally processed or whole foods into your diet can improve your health and support you lose weight without feeling hungry or deprived.

5. Take a walk after your meal.

Emma Laing, professor and director of dietetics at the University of Georgia, wrote in an email that what you eat is just one aspect of your health. Physical activity goes “hand in hand” with good nutrition, she wrote.

Dr. Laing likes to take a low walk after lunch or whenever he has time; it helps with digestion and blood sugar control, she said, and also improves her sleep, heart and muscle health and immune system function. It’s also one of her favorite parts of the day – it lifts her mood and helps her mentally relax – and has made it a regular habit.

If you can’t go for a walk outside, Dr. Laing said you can go up and down the stairs, dance to your favorite music, or gently stretch. Consider trying modern activities such as Pilates, kickboxing, rock climbing, hiking, or team sports.

6. Try to eat three solid meals a day.

When Ms. Tritt’s nutrition clients tell her they have trouble snacking overdue at night, she responds by asking whether they have eaten enough during the day.

The answer is often no, Ms. Tritt said. People may skip breakfast or snacks during the workday, not taking a break for lunch or even a snack. She said they may still be hungry after dinner, “feeling a little out of control” as they snack on less vigorous foods.

Ms. Tritt suggested starting the day with breakfast – perhaps toast with peanut butter or Greek yogurt with granola and berries – and then including a balanced lunch with plenty of protein, vigorous fats and elaborate carbohydrates. Don’t be afraid to add nutritious snacks if needed, she said.

7. Prepare enormous portions of food whenever you can.

Preparing meals at home is one of the best things you can do for your health, says Emily Haller, a dietitian at Trinity Health Ann Arbor, Michigan.

Homemade meals are almost always better – usually less processed and contain less sodium and added sugar – than packaged or restaurant meals.

Mrs. Haller suggested using weekends or other free time to prepare portions of basic ingredients.

For example, brown rice, quinoa, roasted vegetables, chicken skewers and fried tofu can be combined into a variety of satisfying meals, such as burrito bowls, salads and wraps, she added.

8. Apply ready-made meals to create vigorous meals.

Dr. Nate Wood, director of culinary medicine at Yale School of Medicine, loves cooking and has prepared plenty of gourmet meals from scratch.

But his best advice for eating healthier is to operate straightforward, packaged foods such as frozen vegetables, canned beans, canned fish and pre-cooked whole grains to make it easier to prepare balanced meals at home.

You can cook a stir-fry with frozen vegetables or with puttanesca pasta with canned anchovies and canned tomatoes in just a few minutes, with no chopping required, Dr. Wood said. You can also add a gigantic handful of sultry canned lentils to some leafy greens, goat cheese and pumpkin seeds to turn the salad from a starter into a main course. “This is not fraud,” he said.

9. Don’t give up alcohol.

In recent years, the harm of even diminutive amounts of alcohol has become clearer, said Niyati Parekh, a professor of public health nutrition at Up-to-date York University. Even moderate drinking – defined as one drink or less a day for women or two drinks or less a day for men – can augment the risk of certain types of cancer and some forms of cardiovascular disease.

If you drink regularly, consider reconsidering the habit, Dr. Parekh said. Instead of an evening glass of wine with dinner, for example, try drinking a non-alcoholic cocktail or seltzer a few times a week.

10. If your relationship with food has suffered, work on improving it.

Food can be a great source of joy. However, if you’ve been overly focused on perfect nutrition or frustrated with diet cycles and weight loss and regain, you may associate it with restriction or shame, says Amanda Li, a dietitian at the University of Washington Medical Center.

To repair your relationship with food, consider working with a dietitian, Ms. Li said, who can support you develop strategies for planning nutritious meals, trying modern cuisines, cooking with family or friends, or slowing down and eating more mindfully.

The process may take some time, but it will ultimately develop a positive, relaxed approach to eating, support you enjoy a variety of foods and trust your body to tell you when it’s full – all of which is linked to better nutrition and health, Ms Li said .