You’re on a mission to eat healthy every day, but you’re overwhelmed by all of the information out there. You’re inundadted with differing answers on questions like:
Which foods are on the “good” and “bad” list?
How many calories do I need each day?
Does it matter what time I eat my meals?
I’ll be the first to admit that the wealth of resources out there can cause a bit of information overload if we’re not careful.
In fact, that feeling of overwhelm is exactly what inspired me to write this post today.
Because while it’s great to have resources available to answer each of our health and fitness questions, it’s equally valuable to have general guidelines that help ensure you’re living as healthy as possible each and every day.
So If you’re ready for simple strategies to ensure that you eat healthy every day, then you’re in luck; that’s exactly what this post is all about.
7 Simple Ways to Eat Healthy Every Day
Eat Healthy Every Day Tip 1: Drink More Water
Getting enough water each day is easily one of the most important components of a healthy lifestyle, and this is for several different reasons.
First of all, it’s a great way to curb your calorie intake. So many of us often mistake thirst for hunger, which ultimately leads to us overeating when we’re not actually hungry.
Then, to make matters worse, we find ourselves drinking sugary, calorie-laden soda, juice, smoothies, and coffee.
By filling up on water instead, you not only reduce that excess calorie intake, but you also quiet mistaken hunger signals, which allows for easier weight loss.
Of course, getting enough water has many more benefits as well. As nutritionist Kathleen Zelman reminds us, getting enough water helps keep your skin looking young and fresh, energizes your muscles, and keeps your kidneys working at their peak performance.
In short, water is the magic elixir that keeps everything running smoothly.
So do yourself a favor and fill up that favorite water bottle of yours. When you have water “at the ready,” you’re much more likely to drink up, stay hydrated, and reap water’s many benefits.
Eat Healthy Every Day Tip 2: Increase Your Veggie Intake
Here’s the deal, many of us don’t get enough vegetables in our diet each day.
Fortunately, this is an easy situation to remedy.
Challenge yourself to add a serving of vegetables to two meals each day, and quickly start noticing the health benefits.
With each intake of veggies, you increase the number of vitamins, minerals, and phytonutrients each day; these are vital nutrients your body needs to function at its peak performance.
Plus, all of that high-fiber nutrition helps you stay full and satiated longer, which reduces the need for excess snacking throughout the day.
Looking for easy ways to sneak in more veggies? You got it! Here are 10 simple suggestions to get you started:
- Add some diced veggies or leafy greens to your frittata or omelet in the morning.
- Make a savory bowl of oatmeal and top it with sauteed veggies, an egg, and a sprinkle of parmesan (yes, really!)
- Go sweet with pumpkin pancakes!
- Add a handful of spinach to your favorite protein shake for an extra fibrous boost.
- Include some avocado in your smoothie for an extra smooth consistency.
- Add extra veggies to your pasta or soup.
- Try zoodles for a fun alternative to regular pasta (this is the spiralizer I use!)
- Add diced veggies to casseroles or other “one-pot meals.”
- Swap large lettuce leaves for a tortilla the next time you make a wrap or tacos.
- Add chopped mushrooms to your burger.
The options are endless!
Eat Healthy Every Day Tip 3: Read Nutrition Labels Before Purchasing
This is a great preventative tip to help ensure you’re setting yourself up for nutritional success.
Before you bring anything home from the grocery store, take some time to read the labels.
Look at the ingredient list; can you pronounce everything on that list? As healthline reminds us, “If the first ingredients include refined grains, a type of sugar, or hydrogenated oils, you can assume that the product is unhealthy. Instead, try choosing items that have whole foods listed as the first three ingredients. In addition, an ingredients list that is longer than two to three lines suggests that the product is highly processed.”
Does the item provide a good source of protein, fiber, and/or healthy fats?
What is the serving size vs. calorie count?
How much added sugar per serving?
By taking time to understand what is in your food, you help ensure that you’re bringing home healthy, whole foods that will fuel your body with proper nutrition throughout the day.
Want specific guidelines on how to read your nutrition labels? Check out this resource from WebMD.
Eat Healthy Every Day Tip 4: Throw Out Low Fat Foods
If you’re a product of the 1980s and 1990s, this piece of advice may sound sacrilege. But hear me out for a second.
A low-fat diet is not the answer.
Because 99% of the time, when food companies remove the fat, they replace it with sugar to make it taste good.
And here’s the deal, friend.
Fat does not make you fat. Sugar makes you fat.
What’s more, you will find full-fat foods much more satisfying than the low-fat alternative, so you need less to feel satiated.
Want more information on the science that debunked the low fat/no fat diet? Check out these two revolutionary studies:
Eat Healthy Every Day Tip 5: Cut the Sugar
I’ve already alluded to the dangers of sugar, but it deserves its own category as well.
As I mentioned above, fat is not the enemy. Protein is not the enemy. Even complex carbs are not the enemy.
Sugar is the enemy. Plain and simple.
Negatively impacting your brain function, mood, energy levels, skin, heart, liver, pancreas, kidneys, teeth, and your waistline, sugar is hands-down one of the most harmful ingredients in the American diet.
Read those nutrition labels carefully; you’ll find sugar added in pasta sauce, ketchup, yogurt, cereal, salad dressing, bread, you name it.
Challenge yourself to cut out as much added sugar as possible and notice the positive impact in two weeks or less.
Eat Healthy Every Day Tip 6: Cook at Home
When you cook at home, you know what’s in your food. It is as simple as that.
You’re aware of the ingredients and the hidden sugars, and you’re aware of the proper portion sizes.
You also reduce the temptation of ordering unhealthy options when you’re in control of what’s for dinner.
Eat Healthy Every Day Tip 7: Learn to Meal Prep
Meal prepping is key to helping you stick with a healthy eating plan.
By taking a few hours once per week, you ultimately save time, stress, and the unwelcome feeling of “hanger” when dinner time rolls around on those busy weeknights.
If you’re not sure where to begin with meal prepping, be sure to check out my top 10 tips to meal prep here!
Then, make sure you grab your free meal prep planner to start rocking your meal prep each week.
There you have it, friends. My top 7 tips to eat healthy every day. Get started now and start experiencing the benfits in no time!
Want more help on living your best life? I’d love to work with you! Click here to learn what coaching with Paula is all about!