Changing our unhealthy eating habits to healthier or even totally healthy habits is for most of us a huge challenge, but one that’s definitely worth it in the long run. In fact, we might ever favor doing our taxes over changing our unhealthy, comfortable habit. But being committed and making small lifestyle changes, can convert us to being healthy without the huge mental challenge.
Here are some simple ideals to help start eating healthy:
- CHOOSE WHOLE FOOD, AVOID PROCESSED FOOD. Sounds more complicated than it really is. Simply replace all the pre-cooked food (like frozen pizza, instant pasta, etc) in your freezer, fridge, cabinets, and pantry with healthy whole foods like fresh fruits, vegetables, and of course anything with whole grains. These type of foods are packed with essential nutrients like protein, fiber, healthy fats, vitamins and minerals, not all the empty calories that processed foods contain. Make a point of adding a vegetable to your “Commit to adding lunch and dinner and simply grab a fresh fruit as your daily snack.
- NO MORE SUGARY DRINKS. The average American consumes around 45 gallons of soda drinks each year. That’s a ton of sugar that should be avoided at all cost. This consumption has all kinds of negative impact on your health like the obvious risk of Type 2 diabetes and obesity, but consuming sugary beverages can also cause liver damage, premature aging and or course anxiety from sugar highs. So, instead of sipping packaged juice or soda, go for unsweetened beverages or infused water.
- KEEP HEALTHY FOOD AND SNACKS HANDY. We are all human and if we are hungry when we hit the kitchen or grocery store, we are bound to grad a some thing quick and easy … and most likely unhealthy. So, let’s be smart about this and keep healthy food in easily accessible and visible places in your home and workplace. Simply put some fruits in a basket and place it on the kitchen counter, store healthy snacks at eye level in your pantry and stock up your fridge with small batches of cooked whole grains and fresh fruits and vegetables. At work, keep some quick bites like almonds, pistachios and dried berries in a jar and place it on your desk or in its top drawer.
- EAT NUTS AND SEEDS. These super-foods pack a serious punch when it come to nutritional value and are packed with protein, healthy fats to vitamins, and minerals. Seeds like chia, flaxseed, and pumpkin seeds are also nutritional powerhouses and are incredible additions to you daily diet. They are an excellent source of vitamins, antioxidants, and minerals like calcium, zinc, and magnesium.
- EAT FISH FOR FISH OIL. The American Heart Association recommends eating fatty fish like salmon and mackerel at least twice a week. Fish are loaded with omega-3 fatty acids, and improves brain and heart health, dementia, and diabetes.
- SWITCH TO WHOLE GRAIN FLOUR. Use whole grain flour in your baking. It’s a small change that give a big impact. Whole grain flour includes the bran and the germ which make it more nutritious than its refined counterpart, making it a much healthier choice when baking.
- USE SMALL PLATES. Eating on a small plate tricks your brain into thinking that you eaten a whole plate so you must be full. Eating on a smaller plate to feel full quicker and avoid overeating. The color of your plate can also impact your food intake. People eat less when there is a higher color contrast between the plate and the food, and the opposite holds true if the color contrast between the two is lower, we tend to eat more.
Start making these simple dietary changes … and you will quickly transition to new healthier routines.