Do you know that healthy habits can prevent up to 80% of premature heart disease and stroke? Habits like being active, eating healthy, and living smoke-free significantly impact your health.
Notably, a diet rich in vegetables and fruits has been proven to provide numerous benefits, such as keeping your body healthy and reducing mental health issues.
However, making significant changes to your diet seems very overwhelming. Instead of huge, abrupt changes, it may be better to begin with a few smaller ones. And rather than all of them at once, it’s likely more manageable to start with one thing only.
This guide discusses 11 small changes that can make your regular diet healthier. Remember that you don’t need to do them all at once. You may want to apply these changes to your life gradually.
11 Simple Tips for Healthy Eating
Contents
1. Slow down your eating pace
Your eating pace influences how much you eat and how likely you’re to gain weight. A study reveals that slow-eating people have a lower chance of obesity. It shows 21.5 percent of the slow eaters were obese, while the figure in the normal-speed and the fast-easting group was 30 percent and 45 percent, respectively.
Hormones control your appetite, the amount you eat, and how full you get. Hormones then signal to your brain whether you’re full or hungry. However, it takes up to 20 minutes for your brain to receive that message.
That’s why slowly eating may give your brain the necessary time to perceive that you’re full. As a result, it may reduce your calories and help you lose weight.
Besides, eating slowly is linked to more thorough chewing, which helps improve your weight control. Therefore, eating more slowly and chewing more thoroughly may help you eat less.
2. Drink enough water
Drinking enough water—containing some minerals and salts and free from impurities and harmful microorganisms—is essential for your health.
Researchers have shown that drinking enough water can promote weight maintenance and even improve the number of calories you burn daily.
Given this, the most vital thing is to drink water rather than other beverages. This practice may significantly reduce your intake of sugar and calories.
3. Eat eggs
Eggs are rich in high-quality protein and other essential nutrients (e.g., choline) that people often don’t get enough of. That’s why they’re incredibly healthy, especially when you eat them in the morning.
Eating an egg-based breakfast increases the feeling of fullness, which causes people to consume fewer calories later in the day. So, replacing your current breakfast with eggs will result in significant benefits for your physical health.
4. Eat superfoods
As their name suggests, superfoods contain various nutrients that benefit your body and brain. Here are several go-to superfoods to make you look and feel better.
- Green leafy vegetables – a good source of acid folic, which is vital for your brain health and DNA. Some leafy greens, such as kale and spinach, provide vitamins A and C and calcium for strong bones, teeth, and blood circulation.
- Blueberries – with antioxidants and flavonoids.
- Avocados – with dietary fibers for gut health.
- Fish – studies provide a list of the best sources of omega-3 fatty acids, including salmon, mackerel, tuna steaks, trout, herring anchovies, and sardines.
- Whole grains – a good source of fiber, minerals, and B vitamins.
- Beets – good for your blood pressure and heart health.
- Plant proteins like tofu and nuts.
Load your grocery cart with more colorful vegetables and fruits than fats and meats, and you’re on your way to a more well-balanced, nutritional diet.
5. Use supplements
Do you know that more than one-third of Americans take supplements? Supplements may help you by filling in the nutritional gaps in your diet and supporting your overall wellness goal.
Nowadays, many supplements on the market aim to address a spectrum of health conditions. For instance, you may take fish oils to support your eyes and skin. Or, take popular CBD gummy options that might offer various benefits, such as improving your mood and sleep quality.
Many supplements claim to support cognitive health and mental wellness, but some of them haven’t been evaluated for safety or efficacy.
So, ask your doctor for more medical advice before taking any supplements. Your doctor and nutritionist are great resources to solve your concerns about these supplements and your overall diet.
6. Eat fruits instead of drinking them
Fruits contain water, fiber, vitamins, and antioxidants.
Because fruits are loaded with fiber and different plant compounds, their natural sugars are often digested slowly and don’t cause major spikes in your blood sugar levels.
But the same doesn’t apply to juices. Many juices aren’t made from natural fruit but rather sugar and concentrate. That makes fruit juices likely to spike your blood sugar levels (also known as glycemic control), leading you to consume a lot in a single sitting.
7. Shop with a list
Remember this tip when you go shopping: Make a shopping list ahead of time, and don’t go to the grocery store hungry. Shopping without a list makes room for an impulse purchase, while hunger can cause you to toss low-nutrient foods into the shopping cart.
So, plan and jot down what you need to buy beforehand. By doing so, you’ll buy healthier items and save money.
8. Bake or roast instead of frying or grilling
The way you prepare food can significantly change its effects on your health.
Grilling, frying, and deep-frying are popular cooking methods. However, these methods may form several potentially toxic compounds.
So, you should try the following healthier cooking methods:
- Baking
- Poaching
- Simmering
- Slow cooking
- Pressure cooking
- Stewing
9. Cook at home more often
Instead of eating out, try to cook at home most nights.
Firstly, it helps save you money.
Secondly, you’ll know exactly what is in your food by cooking it yourself. You won’t have to wonder about any high-calorie or hidden unhealthy ingredients.
Lastly, cooking at home has been linked with improved diet quality and lower obesity risk, particularly among children.
10. Try a new healthy recipe at least once per week
Deciding what to eat can be a constant cause of frustration. That’s why many people repeatedly use the same recipes. Chances are you have been cooking the same recipes for years.
However, trying something new can be an exciting strategy to integrate more diversity into your diet. This tip can add several new and nutritious recipes to your routine. Or, you can make a healthier version of your favorite recipe by experimenting with new herbs, spices, and ingredients.
11. Don’t completely rule out comfort foods
Comfort foods are fine as long as you eat them with balance.
Better health also means caring for yourself and feeling great. So, it’s ok to have that cupcake you’ve been craving while settling in to watch your favorite movie.
But be careful to balance “cheat days” with other healthy diet options that support your body’s best health.
Conclusion
Incorporating some of the small changes above can make your diet healthier. Together, they’ll make your overall diet sustainable without an overwhelming change in your habits.
