Ready to move away from takeout and boxed meals and start eating healthier? We've all been there! After a while, it's easy to get stuck in a rut of microwaving the same old meal or ordering pizza night after night. It's definitely time for a change.
Making healthy eating choices can feel super overwhelming at first—half the battle is figuring out where to start. The good news is that the changes you make don't have to be radical or expensive. In this article, we'll explore 15 simple tips on how to start eating healthy that don't require drastic measures or breaking the bank.
We'll cover everything from simple swaps you can make at home, like replacing processed snacks with fresh fruits and vegetables, to budget-friendly strategies for stocking your refrigerator with healthy essentials. Get ready to start your journey toward healthier living today!
Make a Plan and Set Goals for Eating Healthy
Before you start eating healthy, it's important to set some goals and make a plan. You'll have more success if you take the time to plan out your meals, track your progress, and stay committed.
Start by setting realistic goals for yourself. Think about what kind of changes you want to make to your diet, such as eating more veggies or reducing sugar. From there, create a schedule that works with your lifestyle and that includes simple steps to reach those goals.
For example, if you want to reduce sugar intake, try replacing sugary snacks with healthier options or cutting back on fruit juice consumption.
You should also take the time to plan out your meals. If possible, try meal prepping in advance by preparing meals over the weekend or planning simple recipes for the week ahead of time. This will make it easier for you to stick with healthy eating habits and maintain your motivation throughout the process.
Make a Meal Plan and Grocery List
One of the best things you can do to start eating better is to take control of your diet and make a meal plan. Decide what meals you'll have for breakfast, lunch, dinner, and snacks for the upcoming week. This way, you'll know exactly what ingredients you'll need to get from the store and can make sure to avoid unhealthy snacks or junk food cravings that can derail your healthy eating goals.
To make sure you stick to it, create a grocery list using your meal plan and be sure to stick to it when shopping. Not only will this help save time at the store, but it will also help keep you focused on buying healthier foods that fit into your meal plan.
Moreover, having a clear plan and shopping list will minimize time spent in the kitchen cooking since all your meals are already planned out and all the ingredients are ready for use. And not having to think about what to cook every day takes a huge burden off of your shoulders!
Start With a Healthy Breakfast
Breakfast is the most important meal of the day, so why not make it a healthy one? It can be hard to think about cooking when you're just getting up, but having a nutritious breakfast can help you set the tone for your day.
Here are some simple tips for starting your day with a healthy breakfast:
Choose foods high in fiber, vitamins, and minerals. Whole grains like oats and quinoa, fresh fruits and vegetables, and nuts are all great choices.
Balance your plate by making sure you get some protein from eggs, yogurt, or yogurt smoothies.
Skip the sugary cereals and refined grain products like doughnuts and muffins—they won’t give you enough energy to last through the morning!
Add healthy fats like olive oil, avocado, or nut butter to keep you feeling full longer.
Incorporate superfoods like chia seeds and flaxseeds for an added boost of nutrition.
Make sure to drink plenty of water—start with 8 ounces in the morning to rehydrate after sleeping!
Try meal prepping ahead of time so that breakfast is as easy as grabbing something out of the fridge or freezer when you’re in a rush!
Don’t forget about plant-based proteins if vegan/vegetarian friendly meals work best for you—tofu scrambles are easier than they sound!
Enjoy smoothies—just remember to keep them nutrient-dense rather than adding too much sugar or processed dairy products like ice cream or processed fruit juices!
Have fun with it
Focus on Nutrient-Dense Foods
If you want to start eating healthy, tip number four is to focus on nutrient-dense foods. That means eating foods that are high in vitamins, minerals, and dietary fiber and low in calories. Think of things like spinach, sweet potatoes, quinoa, and black beans. These are all nutrient-dense foods that will fill you up without overloading your body with empty calories.
Not only that, but by focusing on nutrient-dense foods like these you will be ensuring your body gets the vitamins and minerals it needs to function properly. That means better energy levels, a better immune system, a healthier digestive system—we could go on!
Here is a list of some of the most nutrient-dense foods:
Fruits: oranges, apples, and pears
Vegetables: spinach, kale, and carrots
Grains: quinoa, oats, and barley
Legumes: lentils, black beans, and chickpeas
Nuts & Seeds: almonds, peanuts, and pumpkin seeds
Dairy products: milk, yogurt, and cheese
So the message here is simple—think about what goes into your body each day you eat; look for nutrient-rich options whenever possible! Not only will you be feeding your body what it needs in order to thrive but you'll also start feeling amazing almost immediately.
Stock Up on Fruits and Vegetables
If you're serious about starting to eat healthy, you need to load up on fruits and vegetables. Not only are they packed with vitamins and minerals that your body needs, but many of them are incredibly affordable! Just remember that fresh produce is always the healthier option than canned or frozen, so head to your local farmers' market or grocery store.
Once you're there, don't be afraid to try different fruits and vegetables—you'll likely find some new favorites!
Here's a list of healthy options to get you started:
- Leafy greens like kale, spinach, and Swiss chard
- Cruciferous veggies like broccoli and Brussels sprouts
- Colorful root veggies like sweet potatoes, carrots, and beets
- Fruits including berries, apples, mangoes, grapefruit, and oranges
- Protein-rich beans such as black beans and lentils
It's important to try to vary the types of produce you buy; not only will they provide a range of nutrients but they'll also make meals more interesting. And don't forget about frozen produce—it retains most of its nutrients if it's been stored properly.
Choose Lean Proteins
If you want to start eating healthy, switching up your proteins is a great way to go. You should aim to choose lean proteins like poultry, fish, egg whites, and lean cuts of beef and pork.
Not only are lean proteins typically lower in fat and calories, but they also provide essential vitamins and minerals that your body needs for energy and maintenance of cells. Even better, many lean proteins like fowl and fish are rich in omega-3 fatty acids, which support heart health.
When choosing lean protein sources, look for the following:
- Fresh or frozen meats with the words “loin” or “round” in their name.
- Wild-caught over farmed fish whenever you can.
- Poultry with skin removed before cooking.
- Beans as an alternative source of protein (e.g. black beans and chickpeas).
Overall, incorporating more lean proteins into your diet will help you get all the essential nutrients you need while still enjoying delicious meals without all the saturated fat!
Reduce Unhealthy Fats and Added Sugars
If you're trying to eat healthier, reducing unhealthy fats and added sugars is a great place to start. All kinds of processed snacks and drinks contain added sugars, so try to steer clear of them as much as possible. Foods like white bread, pastries, and fried food often contain unhealthy saturated or trans fats, so try to get those out of your diet too.
But don't worry—it doesn't mean you can never treat yourself! Once in a while, it's okay to splurge on desserts or deep-fried food, as long as it's in moderation.
Here are some helpful tips for reducing unhealthy fats and added sugars in your meals:
- Check nutrition labels at the grocery store to compare products before you buy them
- Make healthy swaps when cooking at home—for example, use butter instead of shortening or try replacing white sugar with honey
- Avoid processed snacks with high sugar content like candy and chocolate bars
- Try not to add salt or sugar to your meals unless it's absolutely necessary
Cut Down on Processed and Junk Foods
Ready to make a change? One of the best pieces of advice we can give you is to cut down on processed and junk foods. We know, it's easier said than done! But, if you take the time to read the labels and understand what you're putting in your body, it can be easy to make healthier choices.
Processed and junk foods typically contain substances like vegetable oil, starches, and preservatives that don't do your health any favors. These unhealthy ingredients can lead to things like inflammation, weight gain, and diabetes when eaten in excess.
Stay away from:
- Foods with added sugar
- Fried foods
- High-sodium snacks
- Artificial sweeteners
- Highly processed snack bars
- Foods with high fructose corn syrup
By taking the time to avoid these unhealthy ingredients, you'll be well on your way towards feeling much healthier. Remember—eating healthy doesn’t have to be hard or boring if you get creative with nutrient-rich whole foods!
Stay Hydrated and Drink More Water
Staying hydrated is essential for a healthy diet, so make sure you're drinking enough water throughout the day. The Institute of Medicine recommends that men drink around 3 liters of water per day and women drink around 2.2 liters (although this varies depending on individual factors, like activity level).
Not a fan of plain water?
Try adding some fresh lemon or lime slices to your bottle! There are also lots of other natural herbal tea options that are great for keeping you hydrated and provide a variety of health benefits.
If you're having trouble remembering to drink enough water, try these simple tricks:
- Carry a reusable water bottle with you and refill it frequently.
- Keep a jug of water in a spot where you can see and easily access it throughout the day.
- If you don't like drinking plain water, add some citrus or herbs for flavoring.
- Set reminders on your phone to drink more water at certain times of the day.
- Drink one glass as soon as you wake up in the morning and one glass before every meal or snack.
Plan and Prepare Meals Ahead of Time
Another tip when it comes to how to start eating healthy is to plan and prepare meals ahead of time. Planning your meals ensures that you have healthy food in the house, and it takes the guesswork out of deciding what to eat—no more last-minute trips to the fast-food restaurant for you!
Shop Smart
Take a few hours each week to go grocery shopping, and make sure that you buy only healthy options. Read labels carefully and double-check for hidden sugars, salt, and saturated fats.
Set Aside Time for Meal Prep
Many people don't have the time in their daily schedule for meal prep, but if you allot an hour or so each week, you can easily meal prep dishes that can be eaten throughout the week. Consider taking part of a Sunday afternoon to get some meals ready—even if that means just chopping vegetables or marinating meat.
Having healthy meals already prepared will make it much easier to stay on track with your nutrition goals.
Here are a few ideas for easy, healthy pre-made meals:
- Grilled chicken breasts with roasted vegetables
- Baked salmon with steamed broccoli
- Quinoa bowls with black beans and grilled corn
- Lentil soup with whole wheat bread
Eating healthy doesn't have to be hard—just remember to plan ahead!
Learn Healthier Cooking Methods
If you really want to start eating healthier, one of the best things you can do is start cooking your own meals. But if you’re like most people, you don’t know where to start when it comes to healthier cooking methods.
Here are some ways to get creative in the kitchen without sacrificing flavor or your health:
Cut back on oil and butter. Try using broth or citrus instead to help bring out the flavor of whatever you’re preparing.
Grill or bake instead of fry. This is a great way to reduce the amount of fat in your dishes and get more fiber-rich vegetables into your diet.
Reduce or eliminate processed foods like canned soups or pre-made frozen entrees—these usually contain a lot of salt and preservatives, neither of which are good for your health.
Choose whole grains over refined grains—they contain more vitamins and minerals and provide longer-lasting energy than refined grains do.
Add spices for flavor instead of processed sauces—onions, garlic, ginger, peppers, and other herbs are all good options that will help boost flavor without adding too many calories or unhealthy fats.
Make sure you get enough lean proteins—try lean ground beef, skinless poultry, fish, eggs, and nuts for a protein-packed meal without all the fat and calories of fattier cuts of meat and processed meats like bacon or sausage.
Use heart-healthy oils such as olive oil when possible—it has fewer saturated fats than other cooking oils so it’s better for your heart health as well as overall health.
Watch Your Portion Sizes
When it comes to eating healthy, portion size is an important factor and it's all too easy to get it wrong. Overeating can lead to weight gain, and that can put you at risk for all kinds of diseases like diabetes, heart disease, and more. That's why knowing how much you should eat is just as important as what you're eating.
To make sure your portion sizes are in check, try these simple tips:
Use smaller plates so that your portion sizes look bigger than they actually are.
Measure out the amounts of food that you're getting each time you eat so you become accustomed to what a healthy portion size looks like.
Limit snacking between meals so you don't end up overeating during the day.
Eat only until you're full—not stuffed—and don't go back for seconds if your body is telling you that it doesn't need any more food.
By watching your portions, not only will your waistline thank you, but your body will be getting the right amount of nutrients needed to stay healthy and fit!
Make Healthy Eating a Lifestyle
It's not enough to just start eating healthy—you've got to make it a lifestyle. Developing healthy eating habits means learning to love the foods that are good for you and learning how to incorporate them into your diet on a regular basis. To do this, you need to make sure that you have a well-stocked kitchen with foods that you enjoy.
Start Small
Start small and focus on making small, incremental changes. For example, try replacing white bread with whole wheat bread or swapping soda or sugary drinks for water. Gradually add more healthy habits, like introducing new meal ideas or replacing processed snacks with fruit and nuts.
Make it a Habit
Making healthy eating a habit means incorporating it into your everyday life, like having meals at regular times during the day and making time for physical activity every week. It also means being mindful of what you put in your body, so take time to read labels and be aware of what ingredients are in your food.
Stay Motivated
The best way to stay motivated when starting your healthy eating journey is to remember why you started in the first place—focus on the benefits that come from healthier choices, both now and in the future. Take pictures of yourself along the way as a reminder of progress, set realistic goals, get support from family and friends, and track your progress in an online journal… whatever works for you!
Get Enough Sleep and Exercise Regularly for Healthy Eating Success
Getting enough sleep and exercising regularly can also make a big difference when it comes to healthy eating. When you're well rested, your body is better able to make good dietary choices, as well as maintain your energy levels throughout the day.
Exercise also helps you stay on track with healthy eating. Not only does it burn calories and help keep weight off—research shows that regular exercise can also help improve mood, reduce stress levels, and increase mental clarity. All of these things make it easier to resist indulging in unhealthy snacks or giving in to cravings.
So get enough sleep every night, and make sure you're getting at least 30 minutes of exercise per day.
Try to set a regular bedtime routine that you follow each night before going to bed; this could include reading a book for 20 minutes or taking a hot bath before shutting off the lights.
Schedule at least thirty minutes of exercise into your calendar each day—and remember that it doesn't have to be a grueling gym session; even brisk walks or light jogging will do wonders for your energy levels and overall health.
Allow for Indulgences: Practice the 80/20 Rule
One of the most important tips to remember when starting to eat healthy is that you don't have to be perfect all the time. It's okay to indulge in something every once in a while. It's important to find the right balance between eating healthy most of the time and allowing yourself small indulgences every now and then.
The 80/20 Rule
The 80/20 rule is a great guideline for maintaining a healthy lifestyle. It allows you to keep eating mostly healthy food 80% of the time and indulge in a less-healthy treat 20% of the time. This can be done by having an indulgence once a week or once every other week, depending on your goals and preferences.
Being mindful of this balance allows you to enjoy some treats without feeling guilty or overindulging too frequently. It’s also important to make sure that your indulgences actually serve as a reward for sticking with your healthy eating plan, not as an excuse for slipping up and going off track with your diet.
Use these tips as guidelines when starting out on your journey towards better nutrition:
Allow yourself the occasional treat—including fast food or takeout—but limit it to once per week or less often if possible.
Make sure your indulgences are actually rewarding—try things that you really enjoy, instead of settling for whatever is convenient at the time.
Don’t go overboard—it's important to be mindful when indulging so that you don't overindulge too often or feel guilty afterward due to a lack of portion control.
Conclusion
Starting to eat healthy can seem intimidating and overwhelming, but it doesn't have to be. Remember that small steps make a big difference, and start by focusing on one or two of the tips mentioned above. Eating healthy can start with something as simple as drinking more water, and the results will be worth it.
Whether it's increasing your consumption of fruits and vegetables, cutting down on processed foods, or shifting to a more plant-based diet, making these changes can have a positive impact on your health. It's all about making healthier choices, and finding what works best for you.
By developing healthier habits and making positive changes, you can make eating healthy a part of your life - for the long term.
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