Healthy Eating Made Easy: 9 Simple Ways to Improve Your Diet

Eating healthy is one of the most important things you can do to improve your general health. If you’ve been promising yourself for a long time that you will start to eat healthier and get your family to eat healthier, but have been putting it off not knowing where to start, here are some tips.

1. Think variety. You need more than 40 different nutrients for good health, and no single food supplies them all. Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry, fish and other protein foods.

2. Look for the word “whole”. When buying grain products look for whole grain as the first ingredient on the food package. Whole grains include whole wheat, whole oats, oatmeal, whole grain corn, wild rice, brown rice, buckwheat, whole rye, bulgur, cracked wheat, whole-grain barley, and millet. These grains are more nutritious and can help regulate blood sugar levels, making them a healthier choice for your meals.

3. Add in some veggies. Try adding extra vegetables to foods such as meatloaf, lasagna, omelets, stir-fry dishes, and casseroles. Frozen chopped greens such as spinach, and peas, carrots, and corn are easy to add. Also, add dark leafy green lettuce to sandwiches.

4. Swap sugary drinks for sparkling water. Replace sodas and sugary beverages with sparkling water to reduce your sugar intake. Add a slice of lemon or lime for a refreshing twist.

5. Break salt and sugar addictions. Substitute salt with flavour additives such as herbs, spices, lemon, lime, vinegar, and salt-free seasoning blends. Substitute white sugar with natural sweeteners such maple syrup, honey, fruit juice, or stevia. These changes will not only make your meals taste better but will also help reduce your risk of high blood pressure, heart disease, and other health issues.

6. Look for healthier versions. If you like to eat luncheon meat sandwiches, try a reduced-fat version. If you like the convenience of frozen dinners, look for ones with lower sodium. If you love fast food meals, try a salad as your side dish instead of French fries. Even small changes like these can gradually lead to healthier choices, without making you feel like you're missing out.

7. Make better fat choices. When buying meat, poultry, milk, or milk products, choose versions that are lean, low-fat, or fat-free. Choose lean meats like chicken without the skin and lean beef or pork with the fat trimmed off. Use olive, safflower, or canola oils instead of lard or butter. Bake, grill, and broil food instead of frying. Include more plant-based meals, such as veggie burgers, in your diet, as they tend to be lower in unhealthy fats and higher in fiber.

8. Fill up with fiber. Most Canadians do not get enough fiber which is important in helping maintain regularity and control blood cholesterol and blood sugar levels. Eat a variety of fiber-rich foods everyday including whole grains, fruits, vegetables, and legumes such as beans, peas, and lentils. As you increase your fiber intake, make sure you’re drinking plenty of water to help prevent digestive discomfort.

9. Plan Ahead. Meal planning is a simple yet effective way to ensure that you're making healthy choices. By planning your meals for the week, you can make sure you're getting the variety and nutrients you need. This can also help you save time, reduce food waste, and avoid last-minute unhealthy takeout decisions.

Building Better Habits, One Small Change at a Time

Eating healthier doesn’t have to mean a complete overhaul of your diet overnight. Small, steady changes—like adding veggies, choosing whole grains, and planning meals ahead—can have a big impact on how you feel day to day. The more intentional you are with your food choices, the easier it becomes to build habits that support your energy, health, and long-term well-being. Start where you are, keep it simple, and give yourself credit for every positive step forward.

References

1. Bjarnadottir, A., medically reviewed by Jones, J. (updated 2024). “25 Simple Tips to Make Your Diet Healthier.” Accessed 24 March 2025.

2. Canada’s Food Guide (updated 14 March 2025). “Healthy eating at home.” Government of Canada. Accessed 24 March 2025.