"Your health is an investment, not an expense."
It’s hard to live healthy nowadays with all the fast-food restaurants, high-calorie snacks everywhere, and people on your case about everything. There is some new best healthy diet (paleo diet, low carb diets) fad to follow every day or risk being ridiculed by friends and family. There are also always articles in magazines telling you what not to eat for this reason or that.
And who has time for that?
Life is complicated enough without having to worry about what you put in your mouth. But eating healthy is not a lost cause! There are ways to eat good food and live everyday life, and let’s do it together!
Here are 11 tips for eating healthily while still living your life:
1. Plan your meals for the week ahead of time.
Planning meals ahead of time is a great way to ensure that you eat healthy, balanced meals without spending too much time in the kitchen. It also eliminates the temptation to order fast food or reach for junk food when feeling stressed or tired.
That will also help eliminate certain foods from your diet because you won’t have them in the house. It will help you ensure you have all the ingredients for a healthy meal to give you a better outcome for your health benefits.
Planning your meals ahead of time will help reduce unhealthy food choices and create a healthier eating pattern.
You are less likely to stray from your eating goals when you have a plan. Knowing what you’re going for each day makes it easier to make healthy decisions without being tempted by unhealthy foods.
Plus, planning can help save money on groceries since you’ll be buying ingredients for several recipes at once. Cooking is so much fun with all the tremendous small kitchen appliances, and I bet you will enjoy preparing your “own meals.”
It’s a good idea to shop only for the items on your list instead of wandering down each aisle. If you stay focused, you’ll be more inclined not to buy junk food usually located along grocery store checkout lanes!
- Planning can help save money and reduce unneeded temptations for restaurant meals.
- Planning for the whole week will save you some time and not overwhelm you during your working schedule.
2. Keep a well-stocked fridge and pantry with healthy foods to eat on the go.
If you have healthy food options in your fridge and pantry, it is easier to pick the right choices.
Start by cleaning your fridge and pantry of unhealthy foods and drinks.
Say no to ultra-processed food, like potato chips, cheese crackers, sweetened breakfast cereals, and many more.
Replace processed food with healthier options like canned fruit, greek yogurt, whole-grain bread, canned beans, and fresh vegetables. Just learn to read a label so it does not contain only sugar.
Real food is better for you and your wallet!
Some healthy on-the-go foods include:
- fresh fruit and veggies: cut them up so you have a ready snack when hunger strikes
- raw nuts and seeds
- eat dairy, greek yogurt, or cottage cheese
- hard-boiled eggs
- fruit bars or trail mix bars
- homemade sandwiches or wraps made with whole grain bread, lean meat, and veggies.
Be prepared and keep healthy snacks in your car and at work.
When we get hungry, we tend to go for the quickest available – usually something unhealthy or junk food like candy or ice cream.
3. Eat lots of vegetables, especially leafy greens like kale and spinach.
This particular food is excellent for you because it’s high in fiber, vitamins, and minerals. Veggies also contain antioxidants which can help protect your cells from damage.
Shakes are perfect for having the most vegetable intake and nutritional value.
Blend a banana, spinach, kale, almond milk, and ice cubes for a quick and healthy shake. If you’re looking to lose weight, go with lower-calorie options like skim milk or unsweetened almond or cashew milk. You can also add a tablespoon of protein powder if you need an extra energy boost.
Another great vegetable for you is asparagus, and though not typically eaten alone or added to a shake, asparagus can pair with other foods to create a nutritious dish. Try roasting asparagus and top with favorite herbs and spices like rosemary or garlic powder. Pair this roasted veggie side up with chicken thighs or fish, and you will have a dish of healthy food.
4. Drink plenty of water every day (8 glasses).
Water intake is vital for weight loss as well. It doesn’t matter if you drink a lot of water or not, but it’s essential to stay hydrated throughout the day.
Drinking water will help flush out toxins, increase your metabolism, and help you lose weight. Try to avoid sugary drinks as much as possible – they are loaded with calories and do nothing for your health. Stick to water (or green tea) instead!
Don’t even think about diet soda; this one is not a good idea. The chemicals in diet soda have been shown to cause weight gain and lead to other health issues like diabetes, stroke, heart disease, and damage to the digestive system.
5. Try eating more nutrient-dense foods than processed foods.
Processed foods are often high in sugar, unhealthy fats, and sodium, and they provide few nutrients and can contribute to weight gain and health problems.
Nutrient-dense foods are packed with vitamins, minerals, antioxidants, and other beneficial compounds that support gut health and good health. Some examples of nutrient-dense foods include lean protein sources like chicken or fish (lean meats), healthy fats like avocado or nuts and seeds, a variety of fruits and vegetables, beans/legumes, and whole grains.
6. Avoid overeating!
Overeating can not only lead to weight gain, but it can also cause mental health problems like anxiety and depression.
When you’re full, stop eating. Pay attention to your body’s signals and stop when you’re no longer hungry.
If you find yourself snacking more often than you’d like, try to make healthier choices. Choose foods high in fiber and protein, like fruits and vegetables, nuts and seeds, or even nut butter for your fruits. These snacks will help control the desire to overeat because they are precisely what your body needs.
7. Cut back on sugar as much as possible – it will make you feel better!
Most of us overeat sugar, and it’s not good for our overall health. Sugar leads to many different diseases – some that we know about already (like obesity) and others still being researched. Plus, losing weight might be even more frustrating if you aren’t eating healthy foods! So get rid of the sugar in your diet, and you’ll instantly feel better.
Your taste buds will also start to change for the better. Foods that were once considered too sweet will now taste just right.
And over time, you might not even crave sugar as much as you used to. I don’t any more! So get started today by cutting out processed sugars from your food, and you’ll notice a huge difference.
There are so many foods out there that taste good without added sugars – you have to find them!
8. Eat smaller portions
If you’re looking to cut down on your calorie intake, eating smaller portions is a healthy habit to adopt. When you overeat, your body stores the excess energy as fat.
By eating smaller meals more often throughout the day, you’ll allow your stomach enough time to empty appropriately and avoid overeating.
Additionally, choose healthy carbs like sweet potatoes, carrots, brown rice, and quinoa. It will still allow you to eat carbs but not gain weight and keep you full for longer.
If we change some unhealthy eating habits to healthy eating habits, we can keep a healthy weight and develop a healthy eating pattern.
We also want to include it in our diet fats. Fat will keep you from getting hunger attracts, which allows us to keep eating small portions.
Not all fats are wrong for us! Quite opposed, healthy fats like Omega- fatty acids, avocado, olive oil, and vegetable oil are a great way to feel full after a meal.
Eat more nutritious food to feel full for more extended periods. Eating smaller portions, eating healthily, and exercising will help you see results faster than ever.
I’m getting a little off track here (just a little), but I had to include those steps because they are essential for healthy habits and stress-free days.
9. Get at least 8 hours of sleep every night because you need it!
Sleep is one of the most important things for your health. Not getting enough sleep can lead to weight gain because you’re more likely to eat unhealthy foods when you’re tired. Make sure you get a good night’s sleep so that you can stay healthy and maintain your weight loss goals!
Sleep is what your body needs to function correctly. When you don’t get enough sleep, your body can’t regulate its blood sugar levels properly, leading to weight gain.
So make sure you get a good night’s sleep every night – it will help keep your blood sugar levels stable and help you stay on track with your weight loss goals!
10. Say no when someone offers you an alcoholic drink, and it is not a social event.
It is not easy to say no, but you will be doing yourself a favor in the long run. Alcohol is loaded with many calories and can quickly sabotage your weight loss goals.
If you drink alcohol, make sure to account for those calories in your daily calorie intake. A single glass of wine can easily be 100-150 calories, and those calories can quickly add up if you’re drinking multiple glasses.
There will be social events where you will like to have fun with family and friends.
Try to stick to low-calorie drinks like wine, light beer, or hard seltzer water. These drinks will help you stay on track without ruining your diet. If you end up indulging in higher-calorie alcohol, make sure to offset it with a glass of water.
If you are trying to lose weight, lots of alcohol is not a good healthy habit and will make you gain weight in no time. Occasionally, it would help to read the labels of alcoholic beverages to discover how many calories they contain.
11. Get up and move around for at least 10 minutes every hour.
It is essential to get up and move around every hour, primarily if you work in an office setting.
When you’re sitting all day, your body becomes stagnant, leading to health problems down the road.
By getting up and moving around for at least ten minutes each hour, you will increase your blood flow, improve your mood, and release stress.
To make sure you get up every hour, try setting the alarm on your phone, apple watch, or setting a reminder in your Google calendar.
Trying this approach will lead to healthy habits and a healthier lifestyle down the road.
Keep your diet habits on track; it’s helpful to plan.
Plan out your meals and snacks for the week, and make sure you have healthy options readily available. It will help you avoid temptation and make eating healthier easier.
You don’t need to follow a strict (best) diet or give up your favorite foods. There are ways for you to enjoy life and be healthy simultaneously. Eating well doesn’t have to be complicated; it can instead become an essential part of living healthier, happier lives every day! Make sure that you’re not sabotaging yourself by saying “yes” when someone offers you food (even if they say it’s healthy!), and always remember that the best way is to make small changes in what we eat over time to see how our body responds without feeling deprived.
But if you like to follow a healthy eating plan, you can stick to it. If that means cutting out gluten or dairy and going vegan as the best healthy diet, go for it! We’re all about empowering people to live their most vibrant life possible, and we know how challenging this journey can be.
I hope these easy tips will help you eat healthier and more manageable than ever before. Try to give your digestive system a holiday; it will be happy!
And one last thought.
We can quickly form healthy eating habits to include whole foods from only nutrition food groups without drinking soda, ice cream, or fast food by simply not drinking it and eating more nutritious meals as a substitute.
I can imagine the first steps to a healthy life can be challenging, and I’ve been there. So I propose a cheat meal solution as a reward for all healthy eating days, and it’s what I do to keep my healthy lifestyle.
Just don’t get crazy on ice cream, or ultra-processed foods, so your blood sugar will take you jumping to the roof. Or you know what? Enjoy!😉
Find what works for You! Don’t make yourself crazy; start from small steps, and healthy habits will come in no time.
We may learn more about what to eat and how to eat by following a healthy eating and diet plan. We have a better chance of succeeding if we work together. To save time on how it works, do this 21-day fat loss challenge.
Join me today at evonhealthyhabbits.com as we explore new ways to eat well without feeling deprived or overwhelmed with too much information.
Let’s empower ourselves together to live our best life becomes more accessible than ever before! Would you mind leaving a comment below and sharing it with friends who need a little encouragement?
Thank you for reading, till next time.
Good luck, my friend, best wishes from me to you!