Diets by nature are not sustainable. Diets don’t work well for a long term solution. People need to resolve to adopt a healthier life style. Begin by writing down all your strengths and weaknesses. Work on changing one weakness every week or two. Make small changes, for example, if you drink soda try to decrease the number of sodas by one half and replace them with water, ice tea, or a diet version. Continue working towards decreasing the number week by week.
So what else can you do to create a version of a healthier diet?
Start with a good home environment. Do you have leftover Christmas cookies or unprocessed fresh or frozen foods in the kitchen now?
Your most important meal is a good breakfast. Include some fruit, yogurt, protein, oatmeal, or whole grain toast with peanut butter.
Mini meals are often better than large meals. Blood sugars don’t drop as much and you don’t get as hungry and overeat at the next meal.
Eat fewer processed foods and more fresh or frozen foods.
Eat plant based protein such as beans and seeds for one meal each week, while cutting back on red meats.
Aim for five fruits and vegetables each day. Try to increase the deep rich colors, oranges, reds, and greens. Be sure to shop for seasonal vegetables and fruits.
Watch invisible calories from coffee drinks and sodas. Work for a goal of non-caloric beverages or low fat dairy.
Increase fiber by including more whole grains, popcorn, brown rice, and whole wheat bread and pastas.
Have a dinner plan to avoid fast foods. Crock pots work great for planned ready meals when you arrive home.
Setting goals and working on one change at a time really helps you stay the course. Everyone has different habits and preferences, find changes that work for you. Moderation and lifestyle changes will lead you to a healthier lifestyle.
Author: Liz Smith, Extension Educator, Family and Consumer Sciences, Ohio State University Extension
Live Healthy Live Well 
I was wondering if you could put more teen heath articles on? I am doing this for a project and was wondering if I could interveiw you? I see every day mother so yeah…………………bye hope works good today :)-ur best daughter of all KATELYN SMITH
Thank you for your response. I would be happy to talk to you for an interview. We appreciate your interest in our blog!
Liz,
This is a really timely topic; so many diets start and fail this time of year. If we could just take things one step at a time, I think we could be more successful in following through with our plan. For example, your point on beverages and sodas; if we just reduced our intake, what amazing results we would witness!
Also, your last article about anti-oxidants and berries; do you know if blackberries have more benefits than blueberries? I eat mostly blueberries in the a.m., but I recently saw a list and I thought it had blackberries as being more beneficial.
Thanks!
Jenny
Thank you for your comments Jenny. The one study I read, done at the Ohio State University Comprehensive Cancer Cente,r tested seven types of berries and found all to be equally effective in preventing the development of esophageal cancer. I have never read where one type of berry is alot more nutritious than the others. Thank you again for your comments. Liz