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By Heide Kennedy, Arizona Farm Bureau Communications Intern

Many of us often find ourselves trying to commit to adopting new diets to have more energy or to be healthier, but how many times do we actually persevere with those changes? Some of us find that a week or two into a new diet we end up reverting back to our old ways and never see any changes. So, instead of doing a complete diet overhaul, registered dietician Delores Wood suggests making small, manageable changes, as they are more realistic to attain, still provide results, and provide more motivation.

A few small yet effective diet changes you might consider trying include:

Add protein to every breakfast.

Whether it be scrambling up some eggs, putting peanut butter on toast, or having a bowl of Greek yogurt, there are many delicious protein-rich breakfast options to consider. Having more protein in your breakfast provides you with long-lasting energy to start your day, leaves you feeling fuller, and slows the release of blood sugar. (By the way, Arizona produces lots of healthy breakfast protein options like eggs, meat, and dairy products!)

Try New Whole Grains.

We all know that eating whole grain products offers way more fiber and B vitamins than refined grain products. Fiber is important for our digestion and promoting fullness, and B vitamins help with metabolism and other body functions. In fact, a study found that eating whole grains is especially important for older adults, as it led to improved heart health, less weight gain, and better blood pressure and blood sugar. So, switch up your oats and brown rice and try out some quinoa, barley, farro, or buckwheat!

Eat more fruits and vegetables.

Fruits and vegetables in your diet provide you with a wealth of vitamins and minerals.  In fact, registered dietician Judy Simon says that each fruit and vegetable contains their own unique combination of vitamins, minerals, and antioxidants that fight inflammation. So, she says that eating a variety of fruits and vegetables provides you with the biggest benefits as you’re getting a whole assortment of nutrition.

So, if taking on a whole new diet seems too overwhelming or unrealistic for you, take some small steps and make little changes. The results do add up!

For more health-related articles, check out the Fill Your Plate blog!