Eating and nutrition

5 Nutrition Specialists Talk About Small Diet Changes that Make a Big Difference

No pain — no gain, right?


There is a reason why crash diets seldom work. Very few people are capable of making a dramatic lifestyle change overnight and then sticking to it. For the rest of us, it’s small but meaningful changes that can make all the difference.

It is proven that consistent changes in dietary pattern bring long-term health benefits — no matter how tiny the change is.

Because — and we won’t get tired of saying this —

Little things that can add up to make a big difference.

Last week, we asked 5 of our favorite nutrition and healthy living experts: “If you could only give someone ONE small diet tip that can lead to big changes, what would it be?”

Here is what they said.

       Kayleigh Christina Clark, health & nutrition coach,

Eat a breakfast full of protein, greens, fiber, and fats! (not talking about running out of the house with a granola bar).

This so much easier than you think! It can be as simple as a smoothie — my favorite Mint Chocolate Chip SmoothieDouble Dark Chocolate SmoothieChocolate Chia Seed Pudding, or whipping up some eggs, spinach, avocado, and optional chicken sausage. All of these breakfasts can be made the night before and then kept in the fridge until you leave for work in the morning, so there is no excuse for “I didn’t have enough time”.

Having a breakfast filled with protein, fats, and fiber will keep you energized, full for longer, balances your hunger hormones, and leads you to make better decisions throughout the day!

Healthy breakfast with greens, avocado and egg

Eat a breakfast full of protein, greens, fiber, and fats! Click to Tweet

      Rachael Hartley, RD, private practice dietitian and blogger at The Joy of Eating:

Eat foods you love, including those you might think are “bad.” Cutting out foods just makes you want them more, and while you might be able to go without for a short period, when you inevitably eat the “bad” food, you’ll end up eating a lot more than you would have. Allow yourself to savor foods that you love!

Delicious healthy breakfast

Allow yourself to savor foods that you love! Click to Tweet

      Rachel Kelts, healthy eating & wellness specialist, Pure Love Raw:

Getting healthy has nothing to do with dieting. Dieting implies restriction and deprivation. Those experiences bind you to feeling short changed. Getting healthy is the opposite. We forget that discipline is a virtue. Being disciplined means that we do what we love.

It is proven that consisted changes in dietary pattern bring long-term health benefits — no matter how tiny the change is.

For example, I’m a runner and am currently training for a half marathon. People say, “How can you run 13 miles, I could never do that”. For me, who loves running I say, “How can I not?”

Being healthy is similar because it also requires discipline. When you start to feed your body what it really wants, you experience noticeable changes. Better sleep, stronger constitution, clearer skin, brighter eyes but the best part about practicing a virtue is that it leads to greater peace, compassion and joy.  Eventually, you can’t imagine eating any other way.

Healthy plant-based meal in a bowl

We forget that discipline is a virtue. Being disciplined means that we do what we love. Click to Tweet

      Jennifer Prentice, health & wellness blogger at My Healthy Homemade Life:

While it’s easy to eat the same thing day in and day out (especially for breakfast and lunch), changing things up can make a healthy diet more exciting and interesting. More importantly, by eating a variety of healthy foods, it’s easier to ensure that you are consuming adequate amounts of essential nutrients. For the maximum amount of nutrients, choose plant foods such as:

  • leafy greens (kale, Romaine lettuce, collards, etc.)
  • cruciferous vegetables (broccoli, cauliflower, cabbage, etc.)
  • whole grains (brown rice, quinoa, buckwheat, oats, bulger, etc.)
  • legumes (beans, peas, snow peas, lentils, etc.)
  • fruit (fresh or frozen)
  • starchy vegetables (sweet potatoes, winter squash, etc.)
  • non-starchy vegetables (cucumbers, eggplant, peppers, tomatoes, etc.)
  • nuts and seeds (almonds, brazil nuts, hemp seeds, chia seeds, sunflower seeds, etc.)

Variety of healthy foods on the table

Eating a variety of healthy foods can make a healthy diet more exciting! Click to Tweet

      Lindsay Cotter, nutrition specialist, gluten free food blogger,

My one tip? Study yourself. What your body is sayin/craving and then feed it with wholesome foods. Don’t follow fad diets. Also be sure to rest and digest with your meal times.

A healthy breakfast bowl with fruits, toast, juice and avocado

Don't follow fad diets! Click to Tweet

Ready to Incorporate these Easy Tips?

Fueling your body with the right nutrients is completely within your control, and it does not have to be a struggle. There is no such thing as “one size fits all” diet.

A good diet is the one that contains fair amounts of essential nutrients, suits your preferences and is easy to stick to. Consider adding one or several of these simple tweaks to your everyday diet… and see why the best way to eat healthy may also be the easiest!