10 Simple Tips for a Better Diet

With so much nutrition advice swirling around—especially from influencers demanding we "STOP scrolling!"—it’s easy to feel overwhelmed. This plea to “stop the scroll” is typically followed by an urgent call to action along the lines of “You must cut out all our favorite foods or else you may face imminent doom.” This pressure to cut out favorite foods or adopt extreme diets often leaves us more stressed than inspired (and certainly necessitates a quick deep breathing exercise). 

But improving your diet doesn’t have to be complicated or restrictive, and learning about it doesn’t have to put us into a state of fight or flight. Below is a non-exhaustive list of practical tips for different ways to eat better from one of our Registered Dietitians here at Huel. These are general tips to support healthy intake, so please feel free to take what feels helpful and leave what doesn’t. 

1. Don’t just eat your vegetables—enjoy them.

Pleasure is essential to health because a habit you enjoy is a habit you will stick to. Nutritious meals don’t have to mean bland chicken and steamed broccoli. Plenty of delicious recipes let you explore new flavors, cultures, and ingredients—while still hitting your intake goals.

Focusing on making your food tasty can not only increase your enjoyment of vegetables but also have added health benefits. For instance, fat from the oil in salad dressing can enhance the absorption of fat-soluble nutrients such as vitamins A, D, E, and K. Seasonings and herbs like thyme or turmeric add flavor and even provide phytonutrients. You can also blend extra vegetables into your favorite sauces and soups. Eating well doesn’t have to feel like a chore!

2. Don’t overlook beans.

Legumes like kidney beans, lentils, and chickpeas are affordable ways to pack in fiber, protein, and iron. Just a half cup of black beans provides about 6 grams of fiber, 7 grams of protein, and 2mg of iron. While many recipes highlight legumes as their main ingredient, like dal or chili, you can also add them to stews, salads, dips, sauces, toasts, and tacos. If using canned beans, draining and rinsing them can reduce sodium content by 36%. 

3. Use your freezer.

Fresh isn’t always better—especially if that fresh spinach ends up wilting in your fridge. Having frozen fruit and vegetables on hand can be a great way to boost your fiber, vitamin, mineral, and antioxidant intake without breaking the bank. Frozen produce is often frozen within hours of being picked at peak ripeness, preserving its nutrients. That means it can sometimes have more nutrients than fresh counterparts, which may lose nutrient value during transport and storage.

You can also freeze cooked grains, sauces, and entire meals for later. Foods stay fresh in the freezer for months, compared to just a few days in the fridge. Learn more about how to properly freeze your meals and groceries here.

4. Nutrition by Addition. 

Another way to simplify healthy eating? Focus on what you can add, rather than what you need to remove. “Nutrition by Addition” is a popular phrase used by dietitians to emphasize nutrient density over restriction. In practice, this means assessing meals and snacks to see how they can provide more of what your body needs.

For example, if you’re craving a salty snack like pretzels, instead of denying that craving, place a serving of pretzels on a plate and add a source of protein, fat, and fiber/color. Now, the plate includes pretzels, Greek yogurt dip for protein, bell pepper slices for fiber and color, and some pistachios for healthy fat.

5. Focus on fiber—the rest will follow.

About 95% of Americans are not meeting their fiber needs. Prioritizing fiber naturally leads to consuming more whole grains, seeds, nuts, fruits, and vegetables—foods often lacking in the Western diet. The average healthy adult needs 14g of fiber for every 1,000 calories consumed, which is anywhere between 25-38g of fiber per day depending on caloric needs.

6. Cut back on sodium.

While most Americans under-consume fiber, they over-consume sodium. On average, adults in the U.S. consume 3,400mg of sodium per day—900mg above the recommended limit of 2,300mg. Studies show that reducing sodium intake to under 2,300mg per day can help lower blood pressure, which affects nearly half of U.S. adults.

A good place to start is incorporating more home-cooked meals into your routine, as restaurant food often contains much more sodium than home-cooked meals. Additionally, check nutrition labels, especially on foods you wouldn’t expect to be high in sodium, like condiments. 

7. Mix in a mocktail.

The evidence shows the more alcohol a person consumes, the higher their risk of developing certain cancers. If you drink regularly, try swapping your usual drink for a mocktail a few nights a week. While there are many great alcohol-free beers, wines, and cocktails on the market, other fun options include kombucha or sparkling water. Learn more about how reducing alcohol intake can transform your health here.

8. Swapping soda for seltzer.

According to the CDC, 63% of adults have reported drinking sugar-sweetened beverages at least once a day. This plays a significant role in the daily overconsumption of sugar in the Western diet. While an occasional soft drink can be a fun treat, if sugary drinks are a daily habit, try swapping them for flavored seltzer water or other low-sugar alternatives.

9. Variety is the spice of life (and health).

Embracing variety helps ensure you’re getting a balance of essential micronutrients and antioxidants. If you’re a creature of habit looking to shake things up, start small by trying one new food each grocery trip. This could be a new grain, vegetable, fish, fruit, nut, herb, or spice to pair with your go-to ingredients.

10. Protein at breakfast.

Start your day off right by including a source of protein with your breakfast. Having protein at breakfast can help you feel fuller for longer, especially if your usual breakfast is a handful of dry cereal on your way out the door. When we have adequate calories plus a source of protein at breakfast, we are less likely to feel excessive hunger later in the day. Pairing protein foods like eggs with carbohydrate-rich foods like toast helps also slow down digestion, resulting in a stable blood sugar level.

Don’t do all of these tips at once.

Behavior changes are more effective when you focus on one or two things at a time. Pick one achievable goal, incorporate it into your routine, and build from there. Remember, the key to lasting change is consistency. Pick one small step today, and soon enough, it’ll feel like second nature.

Words: Maddie Peck RDN, Huel nutrition team