From Shereen Jegtvig,
Your Guide to Nutrition.
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Going from a junk food, high-calorie diet right into a healthy diet isn't easy. If you aren't ready to make that over night dietary transformation, it's OK. Take some healthier little steps to change your diet. Over time, those healthy steps will add up and remain a part of a healthier lifestyle. Here are some easy ways to take first steps to changing your diet.

• Hard-boil some eggs, or make a healthy batch of cupcake-size bran muffins. Even if you are in a hurry, you can grab an egg and a muffin before you go to work. This way you won't be tempted to eat the giant-sized bagels or pastries at the coffee shop.

• If you work and go out for lunch every day, try making your own lunch two days per week rather than going to fast food restaurants.

• Make a healthy sandwich. Choose whole grain breads, lean meats and lots of tomatoes, onions, lettuce, avocado or other vegetables. Go light on the mayonnaise, or use a low-fat mayo.

• Use a small insulated container to take some soup, and add a piece of fruit for a healthy lunch.

• If you need a snack and you find yourself staring at the vending machine, choose a package of mixed nuts instead of a candy bar.

• Eat low-fat yogurt instead of ice cream for dessert. Yogurt is a good source of calcium, and the individual packaging keeps the portion size under control.

• Eat more fruits and vegetables. We all need at least five servings of fruits and vegetables every day.

• Drink healthy beverages. Skip the sugary soft drinks and enjoy fresh water, 100% fruit or vegetable juice or low-fat milk instead.

• Don't go grocery shopping when you are hungry. An empty stomach makes all the junk food more tempting.

• Get more omega-3 essential fatty acids. Eat fish at least twice per week. If you don't want to eat fish, buy some flax seed oil. You can drizzle the oil on sandwiches, vegetables or salads.

• If you must eat at a fast food restaurant, choose a grilled chicken sandwich and add a small salad instead of French fries.

• Do you like snacks like potato chips or corn chips? Baked chips are better than fried chips, even better if they are made with whole grains. If it is the dips that you love, try scooping your dip with fresh vegetables such as raw carrots or green beans.