Getting Started
Making necessary lifestyle changes to one’s diet may seem like a daunting task, but it is important to remember that making healthy dietary changes is a lifelong journey, to be taken one step at a time. Think, progress, not perfection!
Start by making simple swaps, for example, swapping white rice with whole grain rice, or even a 50/50 mix of white and whole grain rice. Swapping dairy milk for soy milk, or buttered toast for avocado toast, are two more examples of almost unnoticeable changes one can make to improve their diet.
Additionally, focus on positive adding rather than restricting, which allows patients to start their food journey on a more exploratory note while naturally crowding out unhealthy foods. Simply consuming one piece of fruit per day is linked to an 8% reduction in cardiovascular mortality risk.
Begin to re-imagine what meals can look like. Despite common misconception, animal proteins are not needed to complete every meal. Consider a balanced plant-based meal instead, such as oatmeal with toppings, grain bowls, a hummus and veggie sandwich, or a bean burrito. Umami can be added to meals to add a savory flavor associated with meat and animal products. Some plant-based products contain umami such as tomatoes, mushrooms, miso paste, olives, nutritional yeast, and vinegars.
Click here for simple and cost friendly recipes based in lifestyle medicine.
Click here for food guides, helpful tips, and simple recipes to jumpstart a diet based in lifestyle medicine.
Collings, Kate. “Introduction to Lifestyle Medicine.” American College of Lifestyle Medicine. 2 June 2025. Lecture.
Anderson, Kayli. “Nutrition for Prevention and Longevity.” American College of Lifestyle Medicine. 2 June 2025. Lecture.
Anderson, Kayli. “Popular Diets.” American College of Lifestyle Medicine. 2 June 2025. Lecture.
McMacken, Michelle. “Nutrition for Treatment and Risk Reduction.” American College of Lifestyle Medicine. 2 June 2025. Lecture.
