Making the transition from a Standard Western Diet to a healthier pattern of food consumption is a change every person in western society must make in order to maximize their lifespan and minimize their waistline.  It can be difficult to break old habits, and restrictive diets often end abruptly because of their social stigma and overall unsustainability. But eating a healthy diet doesn’t mean you have to live a future filled with daily kale shakes and devoid of favorite childhood foods. Here are five healthy habits that you can begin at any time to transition into a healthy eater.

Make your own fast food.

If you’re like the average American adult, you consume about eleven percent of your daily calories from fast food. (Cheryl D. Fryar, 2013)  When you’re craving the taste of your favorite take-out dinner, you’ll be pleased to learn that it is surprisingly easy to prepare healthy imitations of fast food favorites in your own home.  A simple internet search can reveal that there are healthy alternatives to almost any dish from most popular chain restaurants.  For example, in place of your usual drive-through French fries, which are filled with simple carbohydrates calories and unhealthy fats, opt for some home-prepared Yukon gold potatoes and drizzled with olive oil, salt, pepper, and other seasonings of your choice. Though the dish might not have the precise taste you are accustomed to, you will be filling your body with the nutrients it needs and eventually find yourself preferring your homemade alternatives.

Fill your cart with fresh, whole foods.

One of the wisest grocery preferences a shopper can have is one for whole, unprocessed foods such as fresh produce and unprocessed meats.  If you must purchase foods from boxes and cans, remember that less ingredients almost always equal a healthier purchase. Refrain from grabbing the food that is labelled as a “light” or “healthy” on the package and instead check the ingredients for yourself.  As a general rule, if you cannot pronounce several words on the ingredient list, you don’t want to be consuming that product on a regular basis.

Lighten up your coffee order.

Before you purchase your morning coffee to-go, research its precise ingredients. Most commercially-prepared beverages have high fat and sugar content; and, many are even laden with potentially carcinogenic and anti-caking agents and emulsifiers, as well as genetically modified non-organic milks. (Borreli, 2014)  Start by getting your morning latte without its syrup, drizzle or whipped cream, and slowly transition yourself to a natural and lower-calorie option, such as plain coffee with low-fat milk.

Count your macronutrients.

Figure out about how much of each macronutrient your body needs according to your weight, height, age, sex, and activity level, and keep a log of how much of each you are consuming per day. Also pay attention to the quality of your macronutrients – for instance, swap white rice for brown, and selectively choose healthy oils such as olive and coconut.  Consuming enough protein and fiber will satisfy you, enough high-quality fats will improve cognitive function and hair growth, and complex carbohydrates will give you the energy you need throughout the day.

 Continue to eat your favorite foods.

Unless you must eliminate certain foods for a medical condition, you will find your healthy diet much more sustainable if you allow yourself your favorite goodies on an occasional basis. Vowing never to touch a food with processed sugar will most likely push you into a binge or cause you to readopt your old unhealthy habits. Instead, vow to only eat certain unhealthy favorites on a planned date or time, such as on your friend’s birthday or at a holiday gathering. A good way to start elimination of junk food from your daily diet is through baby steps. If you eat ice cream after dinner as a daily dessert, try making it a weekly habit rather a daily one.

Small changes in eating will evolve into good habits that lower your risk of disease and improve the way you feel overall.