Why Is It Sometimes Hard to Change Your Diet?

Most clients who visit a registered dietitian already know what a healthy diet looks like. Still, making changes can feel difficult—life is often busy or overwhelming, and even with all the knowledge in the world, applying it is another story.

Our eating habits are, after all, just that—habits. And habits can be hard to change at first. But the good news is: every habit can be changed and replaced with a better one, as long as we give ourselves time. And as long as we don’t try to change everything all at once.

Research shows that forming a new routine takes about 66 repetitions, or roughly 2–3 months. Each new healthy habit moves you in the right direction and supports your health—from day one.

What Does a Healthy Diet Look Like?

A healthy diet, about 80–90% of the time, includes:

• At least 500–800 g of vegetables, berries, and fruits daily
• 90 g of whole grains per day, such as oats, rye, barley, spelt, quinoa, whole wheat, or brown rice
• 20–30 g of unsalted nuts or almonds daily, plus vegetable oils like rapeseed (canola) or olive oil
• At least 50–100 g of legumes daily—beans, peas, lentils, chickpeas, or products made from them
• 3.5–5 dl (1.5–2 cups) of low-fat dairy or fortified plant-based alternatives, such as oat or soy drinks/yogurts
• Fish 2–3 times a week, including at least 200 g of fatty fish, such as salmon, whitefish, herring, or vendace
• No more than 350 g of red meat per week, such as beef, pork, or lamb, and minimal processed meat (e.g., cold cuts, bacon, sausages)
• Salt in moderation (max 5 g per day) and added sugar in moderation (max 25–50 g per day)
• Alcohol only in moderation

How to Get Started?

Try starting with small but effective changes:

• Add instead of just removing. Add one more portion of something healthy each day—like veggies on your sandwich, berries in your porridge, or cottage cheese and seeds in your soup.
• Swap one part of your plate at a time. Try whole grain pasta instead of regular, or swap white rice for quinoa or barley.
• Use healthy ready-made options from the store. Pre-mixed salads, smoothies, frozen vegetables, and berries are nutritious and easy to use in meals or snacks.
• Choose healthy fats daily. Spread your bread with plant-based margarine, avocado, or hummus, and drizzle rapeseed or olive oil on your salad.
• Listen to your body. Hunger, fullness, and cravings are important signals—learn to hear and respect them. Eating should be about caring for yourself, not punishing yourself.

The Benefits of a Healthy Diet

• Improved energy and more stable mood
• Better performance at work, in exercise, and during leisure time
• Better sleep quality and recovery
• Easier management of hunger and cravings
• Easier weight management
• Sustainable weight loss
• Reduced risk of diseases such as diabetes, cardiovascular diseases, Alzheimer’s, depression, and certain cancers
• Better control of conditions like high cholesterol, high blood pressure, or elevated blood sugar

Start Gently—But Start

We all have different life situations, schedules, and challenges when it comes to healthy eating. That’s why it’s completely okay to start small. One good decision a day is more than none.

Maybe today, you’ll add a bit more green to your plate. Maybe next week, you’ll try a new fish or plant-based recipe. Or maybe you’ll just take a moment to reflect on what truly makes you feel good.

That’s enough—because that’s a beginning.

At Nutrition Clinic, we’re here to help you build a sustainable, healthy diet that fits your life. Our registered dietitians are highly trained nutrition professionals—and skilled in meeting you where you are, offering personalized and compassionate support.
Don’t hesitate to reach out to us. We’re here for you.