Updated: Sep 6
It's so much easier than you think to eat healthier!
Most of us are creatures of habit. Whether those habits are healthy or unhealthy.
Even if you record your food intakes in an effort to eat better, you’ll likely find that you’re basically eating the same things week after week. These are the food habits that are ingrained in our heads as “food.”
That’s why when you decide to eat healthier, the trick to making it happen is to start slowly.
Think about it: no one can wake up one day with no training and run a marathon!
The same thing applies to healthy eating. Make small changes gradually over time to natrally improve your food habits. It’s simple and sustainable.
Here’s seven simple ways to eat healthier:
1. Observe Yourself
For this first step, don’t try to change or do anything differently. As counterintuitive as it sounds, do nothing to eat healthier. All I want you to do is observe your food habits. Jot down everything you eat and drink in a day for a few days. You’re just gathering information. This will provide a valuable snapshot of where you are right now.
2. One Small Change
Gradual changes are the way to go. Over the next few days, choose one meal, one snack or one dessert to improve. Try this: No cereal with a cartoon character on it. Have a banana and a hard- boiled egg instead. It takes the same amount of time to prepare and that sweet little Bee won’t miss you for one meal. Promise.
Small changes will increase your confidence. Start by making one dessert healthier. I know it sounds crazy but try frozen grapes for dessert for just one night. It might be more satisfying than you think.
3. Eat Mindfully to Eat Healthier
Eat with all of your senses. Sit down and truly focus on the taste, textures and colors of the food. Put your food on a pretty plate. Only do one thing while eating. Don’t eat in your car or while mindlessly browsing social media. When you pay close attention to your food while you eat, your brain will get more satisfaction and recognize that you’ve eaten, increasing feelings of fullness too.
4. Watch Your Portions
Have you noticed that portion sizes have gone crazy in the last few decades? Bagels have gotten enormous! Look at how serving sizes have grown and just for one day, stick to just one serving size. If you love chocolate or ice cream, purchase one individual serving size and enjoy it fully.
Put yourself in a situation where it would be a huge effort to get a second serving; most of us won’t drive to the store just for a second serving. But if you do, use that time in the car to remind yourself of your goal and ask if this purchase will help or hurt your potential to reach it.
5. See the True Colors
This is one of the easiest (and tastiest) ways to eat healthier!
Eat from the rainbow... and I’m not talking about a bag of Skittles or M&Ms! Mother Nature has provided all the colors of the rainbow and we should take full advantage. Each color gives a different nutrient. Make it a little game to try to get two of each color each day. A banana, strawberry and blueberry smoothie claims three colors and that’s just breakfast. Get creative.
6. Only Eat When You’re Hungry
When you find yourself standing at the fridge or pantry, honestly ask yourself if you’re hungry. If the answer is no, ask yourself why you want to eat. Are you bored, frustrated, stressed, or sad? Find other outlets for emotions besides food. Do a kickboxing class or go for a walk around the block instead to relieve stress. Journal or meditate for clarity. Learn to feed hunger, not emotions.
7. Mind the Liquids
Drink. More. Water. Simple, right? Don’t drink your calories - unless it’s a healthy protein shake or a fruit smoothie which counts as a meal. If you’re into soda, try reducing your intakeS by one a day.
Limit alcohol as much as possible. Treat it as a planned indulgence and decide when and how you will enjoy it.
A grande latte from Starbucks is 190 calories and it barely has any nutritional value in it – and your mind won’t think of it as food. Jamba Juice’s large Aloha Pineapple Smoothie is 520 calories and people think of it as a drink, not a meal. Don’t fall into this trap!
To Get Started... Implement one small step at a time and before you know it, you won’t recognize your own healthy eating transformation.
Are you an ambitious man or woman who's ready to feel strong, live healthy, and get fit? Discover how to take small steps to get healthy & fit without cutting out the foods you love or spending countless hours on cardio. Come join me inside my free online Facebook Community - The Healthy Habits Club. It's where folks go for tips, tools and support they need to kickstart their health and fitness so they can eat healthy, move daily, and feel good for life!