Creating a healthy eating pattern doesn’t have to be overwhelming. Making just a few small adjustments can have a big impact on your overall health!
Think about your eating and drinking patterns as a puzzle—you want to include foods and beverages which work well together to create a balanced or complete puzzle. Read our handout for more information on what is included in a healthy eating pattern.
Also, try implementing the three R’s as a strategy to help improve your eating habits and create a healthy eating pattern.
- Reflect: Take time to reflect on your current eating pattern. Keep a food diary to make yourself aware of the types and amount of foods you consume throughout a day. Check here for an example of a food dairy: template: http://www.cdc.gov/healthyweight/pdf/food_diary_cdc.pdf
- Replace: Look at your food dairy and decided what you could replace or substitute. For example, if you drink soda for lunch every day could you substitute water? What else can you replace? Making just a couple small changes every day can really add up!
Find a close friend, family member or co-worker to keep
you accountable on your goals. Evaluate your progress. Remember it takes time
to develop and change eating patterns, so be patient with yourself. Explore
more strategies for improving your eating habits on the Center for Disease
Control (CDC) website:
Tips to Get Started
- Start Small: Substitute bubbly water with lemon or lime for your daily soda.
- Make your Plate Colorful: Add a new vegetable or fruit to your lunch or dinner plate.
- Try Substituting: Choose olive oil for cooking instead of butter.
- Plan Ahead: Pack your lunch or dinner ahead instead of eating out. For more tips and strategies visit