Including healthy eating habits in your life is crucial for supporting overall well-being. While trendy diets and lifestyle overhauls are popular, small, consistent changes often yield the most sustainable results. Here are 20 dietitian-approved tips to help you start your journey towards healthier eating habits.
1. Limit Drinks with Added Sugars
Many seemingly healthy drinks, like fruit punch and sports drinks, are loaded with added sugars. These sugars are linked to chronic inflammation, obesity, hypertension, type 2 diabetes, and even depression. To reduce sugar intake, opt for no-sugar-added choices like water, seltzer water, unsweetened coffee or tea, and 100% fruit juice in moderation.
2. Include Fermented Foods in Your Diet
Fermented foods like kimchi, sauerkraut, and yogurt are rich in probiotics that support overall health. Start your day with plain yogurt, enjoy miso soup at dinner, or sip on kombucha for a probiotic boost.
3. Eat 2 to 3 Servings of Low-Mercury, Non-Fried Fish Weekly
Fish, especially oily varieties like salmon, are rich in omega-3 fatty acids and other essential nutrients. Aim to eat at least 8 ounces of fish each week to support cardiovascular health and overall well-being.
4. Swap Out Highly Processed Meat for Fresher Options
Processed meats like bacon and sausage often contain nitrates and high levels of sodium, which can pose health risks. Instead, choose nitrate-free, reduced-sodium deli meats or opt for fresh cuts of turkey, chicken, and beef.
5. Have a Glass of Milk Every Day
Milk is packed with essential nutrients like calcium, protein, and magnesium. If milk bothers your gut, try lactose-free or A2 milk to still enjoy the benefits without discomfort.
6. Add Fruit to Your Midday Snack
Fruits are packed with nutrients and can provide sustained energy throughout the day. Pairing fruit with a protein source can help keep you satisfied and avoid sugar crashes.
7. Add More Vegetables to Your Dishes
Vegetables are a great source of fiber and essential nutrients. Add extra veggies to your meals, such as broccoli in stir-fries, spinach in soups, or bell peppers in scrambled eggs, to boost your intake.
8. Avoid Eating in Front of the TV
Eating while distracted can lead to overeating and less satisfaction from your meals. Enjoy your food without distractions, and consider sharing meals with friends or family to enhance the experience.
9. Choose BPA-Free Canned Foods
BPA, found in some canned foods, is linked to potential health risks. Opt for BPA-free canned foods or those stored in glass or aseptic paper-based boxes to reduce exposure.
10. Plan Your Meals
Meal planning can help reduce stress and make healthy eating easier. Plan your meals for the week, create a shopping list, and prep ingredients in advance to streamline your healthy eating routine.
11. Avoid Eating the Same Foods on Repeat
Variety in your diet is key to ensuring you get a wide range of nutrients. Try to "eat the rainbow" by including different colored fruits and vegetables in your meals to provide your body with diverse nutrients.
12. Prep Your Veggies
Prepping vegetables after grocery shopping makes it easier to include them in meals. Having pre-chopped veggies on hand encourages healthier eating by simplifying meal preparation.
13. Limit Diet Soda
Despite being calorie-free, diet soda may not be as healthy as it seems. Some studies link diet soda consumption to increased risks of cardiovascular disease and other health issues. Limiting your intake of artificial sweeteners is a wise choice.
14. Limit Fried Foods
Regular consumption of fried foods is associated with an increased risk of anxiety, depression, and cardiovascular disease. Opt for air-frying or baking to enjoy a satisfying crunch without the added calories and fat.
15. Swap Cocktails for Mocktails
Alcohol consumption can increase the risk of certain cancers. Consider enjoying a mocktail instead of a cocktail to reduce or eliminate alcohol intake while still savoring a delicious beverage.
16. Choose Leaner Cuts of Beef
Beef can be part of a healthy diet, especially when you choose leaner cuts like flank steak. Beef is a natural source of iron, protein, zinc, and other important nutrients.
17. Use Beans as a Protein Source
Beans are a versatile, plant-based protein source packed with fiber, polyphenols, and resistant starch. Including beans in your diet can help reduce the risk of type 2 diabetes and heart disease.
18. Eat Breakfast
Eating breakfast is linked to better nutrient intake and healthier eating patterns throughout the day. Skipping breakfast may lead to increased calorie consumption and unhealthy food choices later.
19. Include Your Favorite Foods
Depriving yourself of your favorite foods can lead to overeating later. It's okay to enjoy your favorite treats in moderation, even as you work towards healthier eating habits.
20. Embrace Herbs and Spices Instead of Salt
Excessive sodium intake is linked to hypertension. Instead of adding salt, use herbs and spices to flavor your dishes, reducing your sodium intake while enhancing the taste.
By incorporating these tips into your daily routine, you can make meaningful changes that support long-term health and well-being. Start with a few tips, and gradually build on your healthy habits for lasting results.
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