Your health is influenced by what you eat. A rich diet in fruits and vegetables,, for example, may reduce your risk of heart diseases, strokes, vision problems, digestive issues, and certain cancers.

The average American consumes a mere 0.9 cups fruit and 1.4 cups vegetables daily, which is significantly less than the 5 servings recommended.

Consuming a lot ultra-processed food has been linked to an increased risk of cancers such as breast and colorectal. About 60 percent of the American adult diet and 70 percent of the American child’s diet is made up of these foods. There is a lot of room to improve the diet of average Americans. What should you eat to improve your health? How can you change your diet?

What is a healthy eating plan?

Many people have different opinions on the subject! The majority of experts agree that a healthy diet should include plenty of fruits and vegetables, legumes and nuts, olive oil and lean meats/seafood, as well as dairy products and milk. Healthy diets limit saturated fats and trans fats. They also limit sodium, sugar, refined grains and ultra-processed food. The Mediterranean Diet is one of the best diets to follow in order to prevent chronic diseases.

Why are American’s so hesitant to eat healthy?

This is a complex question that needs to be viewed from a wide and personal perspective. We need to make healthy food more accessible, reduce the advertising of junk foods and sugary drinks and teach people to cook healthy meals. We need to take into account personal choices and behaviors.

What can you do to change your diet

1. Change your environment by analyzing it. Is it easy to find healthy food in your kitchen? The front and back of the fridge. Is it possible that unhealthy food is not available or even at home? What about the portion sizes? What about serving food in a family-style setting? Consider serving only healthier dishes like vegetables or whole grain dishes on the table.
2. Take into account your social environment, including your family and friends. People tend to model their eating habits after others. They make similar food selections. Are people in your family fond of eating healthy food? Can you make a favorite dish healthier for picky family members? You could make a version of mac and cheese that is lower in fat, with spinach. You and your friends usually go to more indulgent meals and happy hours. You could suggest an exercise class or a walk instead of happy hour.
3. You may not be aware of everything you eat each day. You can keep a food diary for a week to get a better understanding of your current diet. You may not be aware that you’re mindlessly snacking every day at 3 pm. You might not need to snack and could have water or a piece fruit instead. You can either track your diet by hand or using a app. Tracking your food is a key factor to weight loss.
4. Assess and overcome your own obstacles to eating better foods. Write down the reason for your unhealthy choice and how you plan to change it next time.
   

   Barriers to Entry	Potential Solution
   I dislike the taste of vegetables	To get some inspiration, you can follow some vegetarian blogs. Instead of boiling/steaming vegetables, try preparing them roasted with salt and olive oil.
   I don’t want to spend time cooking vegetables.	You can cook in bulk on Sunday or another day and freeze some meals to use later, when you’re too busy to prepare.
   Vegetables, fruits and other foods are expensive.	Cans and frozen fruits and vegetables are cheaper, but still packed with nutrients. When they’re on sale, stock up on fruits and vegetables.

5. Cooking can be fun! Are you able to find a way that cooking is enjoyable? Cooking can be a relaxing activity for a parent who is busy. Cooking can also be a great activity to do with your kids. A cooking club or class could be enjoyable for singles and couples. Try cooking to your favorite songs if none of the above appeals to you.