Instead of overhauling your whole diet at once, try to slowly adopt these changes over time.

If you want to eat healthier, it doesn't mean you have to give up all your favorite foods or make big changes overnight. In fact, most people find that drastic diets are hard to stick with, which is why old habits often return. A better approach to healthy eating is to make small adjustments to what you already eat. Little tweaks can add up over time and help you build healthier habits that actually last.

Once you get comfortable making a few changes, you may notice that you feel better, have more energy and see improvements in your weight or health. And these wins make it easier to keep going. Before you know it, you've adopted healthier eating habits that feel natural and last.

Ready to make healthier eating a priority without flipping your whole routine upside down? Here are some simple swaps that can set you on the right path:

• Enjoy leaner protein options. Protein is important for staying full and supporting muscle health, but some protein sources can be high in saturated fat. The American Heart Association® suggests choosing lean meats like chicken, turkey, fish or plant-based proteins more often. Begin by swapping out one red meat meal each week for a leaner option. These deliciously healthy chicken recipes are a great place to start.
• Choose whole grains instead of refined ones. Switching from white rice to wild rice or couscous to quinoa can boost your fiber intake. Fiber helps you feel full and supports healthy digestion, which can make meals more satisfying. Whole grains also offer vitamins and minerals that are lost during refining. Even swapping one serving a day can make a difference.
• Sneak more vegetables into meals. You don't need to overhaul your whole menu to eat more veggies. Add spinach to your morning eggs, toss colorful vegetables into pasta dishes or include shredded veggies in your favorite muffin recipe. Slowly increasing your veggie intake is easier than you think when you get creative.
• Use healthier oils when cooking. If you usually cook with butter or shortening, try using olive or avocado oil instead. These oils contain heart-healthy fats that help support healthier cholesterol levels. Start by using a little less butter each week or swapping it out in a few recipes.
• Try different cooking methods. Fried foods tend to be higher in calories and unhealthy fats than when food is cooked in other ways. Baking, grilling or air frying still gives you great flavor and crispiness without as much oil. This simple change can lower your daily fat intake and helps support a healthier weight.
• Find alternatives for sugary drinks. Cutting back on sugary drinks, like soda, sweet tea and flavored coffees, is one of the easiest ways to lower your added sugar intake. Try sparkling water with fruit slices or herbal tea if you want something with flavor. Even replacing one sugary drink a day can have a big impact over time.

Each of these small changes is relatively easy to do on its own, but can lead to big results. To get started, pick one or two swaps that feel realistic and build from there. Before you know it, these healthier choices will become part of your routine and you'll soon notice a difference in how you eat, move and feel.

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Date Last Reviewed: November 17, 2025

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Jane Schwartz, RDN, CLT

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