Heart Healthy Eating Tips: Insights from CentraCare Dietitians

For many years, the Mediterranean diet has been recognized by U.S. News & World Report as the best overall diet, and it's easy to see why. This diet is suitable for most people and provides a balanced approach to healthy eating by including all food groups. Unlike diets that cut out entire food groups, the Mediterranean diet is flexible and focuses on unprocessed or minimally processed foods. Key components of this eating plan include fruits, vegetables, whole grains, lean proteins and healthy fats. This is why dietitians and other medical professionals highly recommend it. If you're considering a diet this year, the Mediterranean diet is definitely worth exploring.

Share your goals with supportive people in your life. Whether it's a weekly phone check-in with a friend or a brief chat with your spouse, having someone to hold you accountable can make a big difference. If your support person has similar goals, you can motivate each other! Also, don't dwell on slip-ups. If you have a setback, don't let it derail you. Get back on track right away. Remember, nobody is perfect, so don't expect perfection from yourself.

Planning ahead can set you up for success. Consider planning your meals for the week and buying groceries based on your recipes. This way, you'll have all the ingredients you need to prepare healthy meals. You can also do food prep on weekends when you have more time, making it easier to have meals ready for busy weekdays. Cooking larger quantities and freezing some portions can also be helpful. When you cook at home, you have more control over your meals, allowing you to make the healthiest choices for yourself and your family.

Start by setting small, achievable goals to build a sense of accomplishment. Documenting the goals can keep you accountable. I recommend keeping a journal to track goals, feelings, food and beverage intake, activity levels, and weekly weight. The journal can be in written or digital format. You can use your smartphone or other technology to set up schedules or reminders to stay on track with your goals.