“Make a Healthy Eating Habit in 30 Days” – sounds like a boot camp for your taste buds, right? But don’t worry; we won’t force-feed you kale smoothies or banish you to a life of eternal broccoli (unless you’re into that kind of thing).
Instead, we’re here to show you how a few small changes can make a world of difference in how you eat, feel, and live.
But if you put yourself in the appropriate state of mind, anything is achievable. According to a study on how long it takes to make a new habit, it takes 59 days for our new behavior to become automatic.
However, 30 days is a great start to changing our eating habits.
So, what’s the secret recipe to a lifetime of healthier eating in just 30 days? Patience, persistence, and a little bit of fun! You’ll discover why healthy eating is important, its tremendous benefits, and key habits to help you achieve your goals.
Spoiler alert: breakfast is one of them (and who doesn’t love a good breakfast?).
Still skeptical? Fret not. We’ll debunk some common myths about healthy eating, like starving yourself or giving up your favorite treats.
Plus, we’ll share tips for making it easy, convenient, and affordable. So, put on your stretchy pants, grab a fork, and join us on this delicious journey toward a happier, healthier you!
So, how do we start?
Let’s take a look at what healthy eating is. Healthy eating is about consuming the right nutrients needed to function properly. Includes proteins, carbohydrates, fats, vitamins, and minerals. It is important to remember that we need all of these nutrients to be healthy. We can get these nutrients from various foods, so it is important to eat a variety of foods.
A lot of people think that eating healthy means eating boring food, but that is not the case! There are so many delicious healthy foods out there. A great way to eat healthily is to fill your plate with colorful fruits and vegetables. Fruits and veggies are packed with vitamins, minerals, and antioxidants. They are also a great source of fiber. Fiber is important because it helps to keep us regular and can help to lower cholesterol levels.
Why is it important to have a healthy eating habit?
It’s no secret that what we eat plays a major role in our overall health and well-being.
What we may not realize, however, is that our eating habits can also impact our mood, energy levels, and ability to focus. That’s why ensuring we eat healthy, nutritious meals is so important.
I know how hard it can be to make healthy eating a habit. I’ve been there before.
It’s tough to change our old ways and adopt new, healthier ones. However, the faster we adopt a healthy diet, the sooner we’ll start to see and feel the benefits.
The benefits of eating healthy
There are countless benefits to eating healthy. For one, we’ll have more energy. Eating nutritious meals gives our bodies the fuel they need to power through our days. We’ll also start to see a difference in our skin and hair. Healthy eating habits can help improve our complexion and give us shinier, healthier-looking hair.
In addition, eating healthy can help improve our mood and reduce stress levels. Eating many sugary dishes and processed foods may make us feel sluggish and irritable. However, when we’re eating nutrient-rich meals, we tend to feel more upbeat.
Last but not least, making healthy eating a habit can help prevent serious health problems down the road. Eating lots of processed foods can increase our risk of heart disease, diabetes, and obesity. On the other hand, eating a healthy diet can help reduce our risk of these and other chronic health conditions.
What are the 10 healthy eating habits?
I’m not a dietician, but I do know a thing or two about eating well. For years, I struggled with my autoimmune disorder, psoriasis, before realizing that my skin condition and psoriatic arthritis were both triggered by food. After deep research, I realized that what we put into our bodies matters.
That’s why I’m sharing with you the ten healthier eating habits that have helped me heal my skin and feel my best.
You’ve probably heard it a million times before, but breakfast is the day’s most important meal. Eating breakfast jumpstarts our metabolism and helps us better focus throughout the day.
I used to be one of those people who would skip breakfast because I wasn’t a morning person. However, I made it a priority once I realized how important breakfast was for my health.
Now, I make sure to eat breakfast every day, even if it’s just a quick bowl of Greek yogurt with fruit or cashew milk and oats.
A simple tip: if you want to eat carbs, the optimum time is in the morning because your body will burn them off during the day.
Make sure to include some protein and fat to balance it out. This will help you feel fuller longer and prevent mid-morning cravings.
Get plenty of fruits and vegetables.
Fruits and vegetables are packed with nutrients that your body needs, so make sure to fill up on them at every meal. And don’t be afraid to mix it up-there are so many different kinds to choose from, so you’ll never get bored.
I like to start my day with fruit juice or juiced vegetables. This way, I know I get plenty of nutrients first thing in the morning. I also like to include a big salad or roasted vegetables as part of my lunch or dinner.
And when it comes to snacking, fruits and veggies are always my first choice. I love having a big bag of carrots or celery on hand when I’m feeling peckish.
Remember, the more colorful your plate, the healthier it is!
Stick to lean protein sources.
Protein is essential to a healthy diet, but it’s important to choose lean sources like chicken or fish. Red meat is fine occasionally, but it’s best to limit it since it can be high in saturated fat.
I like to get my protein from sources like chicken, legumes, eggs, and nuts. These are all relatively low in fat and high in protein, which makes them ideal for a healthy diet.
And if you’re looking for a quick and easy way to get more protein, try adding a scoop of protein powder to your smoothie or oats. This is an easy way to ensure you get enough throughout the day.
Limit highly processed foods and added sugar.
Processed foods are generally high in unhealthy fats, salt, and sugar. They can also be low in nutrients, which is why it’s best to limit them.
I try to cook meals from scratch using whole, unprocessed ingredients whenever possible. This way, I know exactly what’s going into my body.
And try to limit added sugar as much as possible when it comes to sugar. This includes things like candy, cookies, and soda. Instead, opt for naturally sweet foods, like fruit.
Dark chocolate is a great option if you have a sweet tooth like me. It’s high in antioxidants and relatively low in sugar.
Make sure you’re getting enough fiber.
Fiber is important for keeping your digestive system healthy, so make sure to include plenty of high-fiber foods in your diet. Some good sources include beans, legumes, and whole-grain products. My favorite is buckwheat; it’s so versatile and nutritious.
I like to include a source of fiber at every meal, whether it’s in the form of quinoa, avocado, or almonds.
Drink plenty of water.
Drinking water is essential for our bodies to function properly. It helps to flush out toxins and keeps our cells hydrated.
I try to drink water every day, and I always make sure to drink a glass first thing in the morning. I also like to keep a water bottle with me throughout the day so that I can sip on it whenever I’m feeling thirsty.
If you find it difficult to drink enough water, try adding a slice of lemon or lime. This will make it more flavorful and enjoyable to drink. Water with lemon is also good for your health because it helps eliminate toxins, makes digestion easier, and keeps you from constipating.
Mindful eating is all about being present while we eat and paying attention to our hunger cues. This means no more mindless snacking or eating on the go with fast food.
When we eat mindfully, we’re more likely to make healthier choices and be more aware of our portion sizes.
Whenever you eat, make sure to sit down and focus on your food. Chew slowly and savor each bite. This will help you to feel full faster and prevent overeating.
And if you’re not hungry but find yourself wanting to snack, ask yourself why.
Are you bored? Anxious? Stressed?
Once you identify the root cause of your cravings, you can find a better way to cope with whatever it is you’re feeling.
Intermittent fasting is a pattern of eating that involves alternating between periods of fasting and eating. There are many different ways to do intermittent fasting, but the most common is the 16/8 method, which involves fasting for 16 hours and eating during an eight-hour window.
I find intermittent fasting to be a great way to eat since it helps me focus on nutrient-dense foods and avoid overeating. It’s also helped me lose weight and keep it off.
Many health benefits are associated with intermittent fasting, including weight loss, improved mental clarity, and reduced inflammation.
If you’re interested in trying it out, I recommend starting with the 14/10 method, which will be much easier to stick to.
I know exercise is not technically a “food” related habit. But it’s so important for overall health and well-being that I had to include it!
Aim for at least 30 minutes of moderate exercise most days of the week. This could be something as simple as going for a walk, taking a yoga class, or riding your bike.
Not only will exercise help you to maintain a healthy weight, but it will also improve your mood, increase energy levels, and reduce stress. And as noted previously, stress can lead to poor food choices. So, exercise is a great way to prevent that.
Sleep at least 7 hours a night.
Getting enough sleep is crucial for maintaining a healthy weight, reducing stress levels, and preventing disease. Lack of sleep can also push us to unhealthy foods because we’re looking for a quick energy fix.
Aim for seven to eight hours per night to ensure you’re getting enough shut-eye. This may mean going to bed a little earlier or cutting back on late-night TV. But your body will thank you for it!
If you have trouble falling asleep, here are a few tips on How To Get A Good Night’s Sleep.
How to make a healthy eating habit in 30 days for life
Now that we know why eating well is important let’s talk about how we can make it happen.
At first, when I changed my eating habits, I tried to do everything at once. I cut out all processed foods, started cooking all my meals from scratch, and ate only fruits and vegetables. Needless to say, this didn’t last long. I quickly became overwhelmed and went back to my old ways.
I’ve since learned that the best way to make a lasting change is to take things one step at a time.
So, if you want to improve your eating habits, start with one small change. For example, you could commit to eating one extra serving of fruits or vegetables daily. Or, you could cut out sugary drinks and replace them with water or unsweetened tea.
Once you’ve made one healthy change, you can move on to the next. Over time, these small changes will add up to big results. And before you know it, you’ll have developed healthy eating habits that will last a lifetime.
Eating healthy doesn’t mean you have to be hungry all the time.
One common misconception about healthy food is that it’s synonymous with being hungry all the time. This isn’t true!
There are plenty of nutrient-rich foods that will fill you up and leave you satisfied. These include whole grains, lean proteins, healthy fats, and various fruits and vegetables.
If you get hungry between meals, reach for a healthy snack like nuts, seeds, or a piece of fruit. These foods will tide you over until your next meal without weighing you down.
Here is a great article from the U.S. Department of Agriculture on how much fruit you must eat daily. Even if fruit makes your blood sugar spike, it’s still better than processed snacks. Many people think they should avoid fruit because it contains sugar.
While fruit does contain natural sugars, it also has significant nutritional value. Fruits are high in vitamins, minerals, and antioxidants, all of which are necessary for optimal health. A study from the National Library of Medicine says that eating fruits lowers the chance of getting diabetes.
You don’t have to give up all your favorite foods.
A healthy calorie intake doesn’t have to be all green smoothies and quinoa bowls. It’s important to enjoy the foods you love in moderation.
If you crave something, try to satisfy it with a healthier alternative.
For example, if you’re craving chocolate, reach for a dark chocolate bar with a high cocoa content.
Or, if you’re in the mood for something fried, try frying in the air fryer with avocado oil.
If you like coffee with milk, why not switch to unsweetened cashew milk? It’s still creamy but much healthier for you.
You can make healthy eating easy and convenient.
One of the biggest excuses people use for not eating healthy is that it’s too hard or too time-consuming. But this doesn’t have to be the case!
There are plenty of easy and convenient ways to eat healthily.
For example, you can keep a stash of healthy snacks at your desk at work or in your car for when you’re on the go. You can also meal prep on the weekends to have healthy meals and snacks to last throughout the week.
Eating nutrition doesn’t have to be difficult. You can make healthy eating a breeze with a little planning and effort.
Since I made those simple changes, I have lost 10 pounds and felt better than ever.
Healthy doesn’t have to be expensive.
Another common misconception is that eating healthy is expensive.
While it’s true that some healthy foods can be pricey, there are plenty of nutritious options that won’t break the bank.
But on the other hand, we spend money on unhealthy food all the time without even realizing it.
The Bottom Line
In just 30 days, you can rock a “Healthy Eating Habit for Life” and enjoy all the excellent benefits of it!
Remember, healthy eating isn’t about feeling deprived or having unrealistic expectations; it’s about making better choices, savoring various foods, and striking that perfect balance.
By now, you’ve learned why healthy eating is a total game-changer and the fantastic perks it brings to your overall well-being.
You’ve also discovered the must-try habits that can completely transform your eating lifestyle, from indulging in yummy breakfasts and munching on colorful fruits and veggies to sipping on water like it’s your job and making sleep your best friend.
So, how do you make a healthy eating habit in 30 days for life? Embrace the journey, girl! Remember, it’s all about growth and improvement.
Healthy eating doesn’t mean you’ll be starving or kissing your favorite treats goodbye. Instead, focus on making it easy-peasy, convenient, and wallet-friendly.
As we wrap this up, give yourself a pat on the back for taking the first step towards a healthier you.
Remember that change takes time, but with a bit of patience, persistence, and a lot of excitement, you’ll be well on your way to building a sustainable, delightful, and lifelong healthy eating habit.
Cheers to a delicious and nourishing future!
If you like this article, please share it with your friends and family! For more interesting blog posts, please visit my website, evonhealthyhabbits.com!
Good luck, my friend; best wishes from me to you.
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Until next time, stay healthy and happy!