5 Small Food Changes with a Big Impact on Your Health

1. Drink Water Instead

Here’s one crazy-easy, cost-free change anyone can make: Simply choose water over other beverages that typically have hidden sugars and calories. If you’re really craving a sweeter beverage, try diluting some fruit juice with sparkling or still water.

On the weekend, get a head start on tasks like rinsing and prepping your greens and veggies, cooking off grains or beans, making a vinaigrette or caramelizing onions. Weeknight favorites like salads, omelets, frittatas or veggie tacos come together quickly when a lot of the legwork has already been done. Not only are you doing yourself a favor by cooking at home, but your future self will thank you!

3. A Little Bit of Cheese (to Go a Long Way)

Use just a little bit of cheese to finish soups, salads, tacos and other dishes. Select harder cheeses that pack a lot of punch and flavor without fat, like Parmigiano-Reggiano, Pecorino Romano or aged gouda. Another great option is to opt for softer cheeses, like goat cheese or sheep’s milk feta, where a little goes a long way.

Fat adds flavor and helps keep you satiated, so you won’t be grabbing for a snack about 30 minutes after your meal. Go for anti-inflammatory fats, like mono-unsaturated fats and omega-3 fatty acids, by doing small things like adding avocado to sandwiches and extra-virgin olive oil to salads.

The test kitchen suggests picking one vice to omit from your diet for a particular day of the week. Think meatless Mondays, going dairy-free on Wednesdays, no processed foods on Thursday—you get the idea.