As previously mentioned, many Americans tend to have a high intake of sugar, fat, and sodium every day.  About three-fourths of the population has an eating pattern that is low in vegetables, fruits, dairy, and oils.  When transitioning into a healthy eating pattern, you may discover that some alterations to your diet are minor while others will require a greater effort to accomplish.

Shift to healthier food and beverage choices.  This refers to making conscious decisions at meal and snack times.  Every opportunity that you eat is another chance to move towards a healthy eating pattern.  Eventually, small shifts made each time can add up to real improvements to permanent eating behaviors; shifting towards the more nutritious options are this year’s Dietary Guidelines’ goals.  A few examples of shifting would be:

• Opting for nutrient-dense snacks instead of high calories ones
• Swapping out fruit bars and products with added sugars for the real piece of fruit
• Switching from refined grains and white beads to whole grains
• Drinking sugar-free beverages instead of beverages with added sugars

Changing physical activity patterns for a healthy lifestyle.  The physical activity guidelines suggest 150 minutes of aerobic exercise per week and to participate in weight barrier exercises twice a week.  Only 20 percent of adults meet these needs weekly.  Ways to shift into this active mentality would be limiting screen time and decreasing the amount of time spent being sedentary.  Even ten minutes of activity three separate times throughout the day can be beneficial to health and support the shift in the right direction.