In the U.S., 32% of adults and 49% of children have a poor quality-diet–think processed foods, excess sugar, and unhealthy fats. But creating a healthier lifestyle is doable, and it starts with what we put on our plates.
7 Healthy eating habits to adopt today
So what are some “good” eating habits to incorporate into our routines? Consider the following:
Prioritize whole foods.
First and foremost, it’s important to eat primarily whole foods–preferably organic and free of pesticides.
Whole foods are minimally processed and close to their natural state. These include:
- Fruits
- Vegetables
- Whole grains
- Meat
- Nuts
- Dairy (milk, unsweetened yogurt)
- These foods support healthy functioning throughout the body by providing essential nutrients, such as:
- Fiber
- Vitamins
- Minerals
Studies show that following a diet centered around these foods protects the heart and vital organs. It also reduces our intake of:
- Added sugars
- Added preservatives
- Unhealthy fats
- Excess sodium
Research has linked the above ingredients to a host of chronic diseases, so avoid them as much as possible.
Include a variety of nutrients.
Make sure to enjoy a wide variety of foods from each food group. And “eat the rainbow,” as fruits and vegetables of different colors provide a number of unique nutrients. For instance:
- Dark green vegetables like spinach are rich in vitamin K, which is critical for blood clotting.
- Yellow and orange vegetables contain higher amounts of vitamins A and C, along with potassium, which support immunity–among other bodily functions.
- Blue and purple produce, such as blueberries and eggplant, are loaded with anthocyanins, or phytonutrients that give these foods their vibrant color. Anthocyanins support cognitive and mental health, while combating heart disease, strokes, and cancer.
- White vegetables like cauliflower provide allicin, which supports stable blood sugar, as well as healthy blood pressure and cholesterol levels.
Stay hydrated.
While it doesn’t sound like an eating habit, drinking plenty of water is a critical part of any balanced diet. We need water for healthy:
- Digestion
- Circulation
- Energy levels
- Overall well-being
Try to drink roughly half your bodyweight in ounces of clean, filtered water each day. Herbal teas and infused waters can also boost hydration levels; just make sure they’re sugar-free.
Opt for lean proteins.
Proteins are the building blocks of our cells. They’re vital for:
- Strength and structural support in our muscles, skin, bones, and organs
- Enzymatic functions, including digestion, energy production, and blood clotting
- Immune function via antibody production, which defends us from infections by neutralizing pathogens
- Transporting and storing oxygen and iron in the blood
Some excellent lean protein sources include:
- Chicken
- Turkey
- Beans
- Tofu
- Unsweetened Greek yogurt
Eat a balanced breakfast.
Starting each day with a nutritious, balanced breakfast is one of the most important eating habits we can adopt. It supports:
- Heightened energy and metabolism throughout the day
- Sharper focus, memory, and overall cognitive performance
- Weight loss and maintenance, as studies show eating breakfast can help reduce hunger and prevent overeating later in the day
- A balanced mood by stabilizing blood sugar levels
If you find it difficult to sit down for a cooked meal on busy mornings, opt for plain yogurt with fruit, oatmeal, or avocado on whole-grain toast to set yourself up for success throughout the day.
Watch your portions.
Portion control is another vital piece of healthy eating–because even nutritious foods can contribute to weight gain if consumed in excess.
Perhaps the simplest method of portion control is eating off of a smaller plate. This naturally encourages smaller serving sizes.
Pre-portioning snacks and meals can also help prevent overindulging.
Plan and prepare meals at home.
The last of our 7 healthy eating habits is preparing meals at home.
Planning and cooking meals in advance not only gives us complete control over what we’re putting in our bodies, but also reduces the likelihood of resorting to unhealthier options due to convenience or limited choices.
If possible, set aside some time each weekend to plan meals and snacks for the week. This not only helps you stay on track with your dietary goals, but also reduces any mealtime stress on busy workdays.
Adopting these habits can profoundly transform your health. But remember, healthy living is about consistency–not perfection. Start by making small, manageable changes to your routine and adapt as needed. Every small step you take adds up to lasting, positive changes in your well-being.
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