Habits can be a great help or a huge hindrance in our daily lives. Here are some tips to help you develop new, empowering habits for a healthier lifestyle.
Becoming mindful about your food choices can drastically change your eating habits. Start by slowing down on those pre-packaged snacks and treats that are full of empty carbs and sugars. Begin with the goal of making sure half of your food is real, unprocessed food. Once this becomes second nature, aim to eliminate those unhealthy foods entirely. It’s best to kickstart your day with a healthy breakfast to set a positive tone for the rest of the day. If you can only change one meal at a time, start with breakfast!
A balanced diet should consist of about 45% carbohydrates, 30% protein, and 35% healthy fats. Opt for the right foods and eat according to what your body truly needs. Despite the bad rap that fats often get, they are an essential part of a healthy diet. Do not skimp on fats as it can make you feel deprived; fats play a critical role in body functions.
Certain foods can also help reduce inflammation. However, remember that transformation doesn’t happen overnight. Give yourself time to learn and make mistakes. Start with small goals: drink 8 cups of water a day, eat half a plate of veggies with each meal, cut out one bad snack per week, and so on.
Eventually, making healthier food choices will become easier. Once you reach that point, you’ll know you’ve developed solid healthy eating habits. Stay consistent and don’t be too hard on yourself when you slip up.
One easy habit to develop is watching your portion sizes. We’ve become accustomed to large portions, so be honest about how much you’re eating. Your daily caloric needs will differ depending on whether you need to maintain, lose, or gain weight. Portion your food accordingly.
Most experts agree: eat more vegetables. Fill your plate with veggies first, then add proteins, carbs, and fats. Avoid eating due to overwhelming emotions like stress, sorrow, or boredom. Emotional eating can lead to unhealthy habits and long-term challenges. Eat because you’re hungry, not because of your feelings.
Stop celebrating with food to avoid creating a stronger emotional connection with it. Instead of rewarding yourself with a decadent dessert for eating well, opt for healthier treats like dark chocolate or a delicious fruit bowl.
Sugar cravings are real, but you can satisfy them naturally with fruits and vegetables. Think of them as nature’s candy! For example, add strawberries to your cereal or mix in blueberries and raisins. Just make sure to keep refined sugars out of your pantry.
Prepare healthier snacks like carrot and celery sticks without sugary dip sauces. A bit of vinaigrette dressing can be a healthier option if you need something extra.
Our palates often crave high-salt and high-sugar foods, making it tough to cut them out cold turkey. Gradually reduce these items to avoid burning out and reverting to bad habits.
Being healthy doesn’t mean missing out on foods you love. If you want pizza, eat a slice with a bowl of fruit salad instead of fries. If you crave Cheez-Its, have a small handful along with some grapes rather than half the box.
Sometimes thirst is mistaken for hunger. Drink a glass of water and you might find you’re not as hungry as you thought. Drinking liquids frequently helps you recognize true hunger.
When dining out, drink a tall glass of water before ordering. This can help prevent overeating and even provide leftovers for the next day.
Life can get busy, making it hard to prepare healthy meals all the time. In such cases, consider taking a daily supplement to boost your vitamin and mineral intake. Keep in mind that supplements should not replace healthy eating habits but rather support them.
Healthy eating habits take time to develop. Use these tips as a starting point to gradually improve your diet. Try incorporating one new tip each week until you’re confident in your healthy eating habits!