Some people can easily avoid the donuts when brought in by a co-worker. Are you one of them? If you typically reach for the tasty but unhealthy snacks, you might be wondering how to develop good eating habits. Eating healthy is something that comes with time and patience. It’s really hard to change overnight and alter everything that you’re used to.
With pretty much unlimited information on the internet, it’s not easy to know who to trust. Do your research and continue learning. This will ensure that you are staying current with the knowledge available. Here are 12 simple tips that will get you started.
1) Don’t Wing It
Develop a plan so you can prepare yourself to be successful. Tell yourself mentally that you are going to do this, then create your grocery list. Pick healthy foods and meals for the week – then it’s time to go shopping. Try not to stray from the list because this will lead to buying unhealthy or unnecessary items.
2) Eat More Protein to Develop Good Eating Habits
Plan to have some protein with just about every meal. This will boost your metabolism, reduce your appetite, increase your muscle strength, and help to burn fat. Protein is essential if you want to develop good eating habits. Here is a typical day for me:
- Breakfast – Hard-boiled Egg, Greek Yogurt with Berries and Granola with Protein
- Snack – Banana, Protein Bar
- Lunch – Homemade Tuna Salad
- Snack – Protein Shake/Jerky
- Dinner – Steak/Chicken, Mixed Vegetables, Potatoes
You don’t have to follow this meal plan exactly – it’s just an idea of what you could do.
3) Eat Less Bread/Pasta
You don’t have to cut bread and pasta out of your diet completely. In fact, recent research has suggested that these types of foods can prolong life. Although this may be true, many people eat way too much as well as pair these dishes with high calories sauces or toppings. Find some healthy alternatives and switch to whole grain options to maintain good eating habits.
4) Watch Fruit Intake to Develop Good Eating Habits
Everyone knows that fruit is good for you for a multitude of reasons. Make sure you are getting enough but not too much. Try for about 2 cups a day. Some studies even suggest that it’s okay to eat 5-10 servings, but this seems a bit excessive in my opinion. Eating too much can cause stomach problems as well as possibly give you too much sugar. When you are eating fruit, go with fresh rather than a smoothie or juice – and it’s a great way to rid yourself of sugar cravings!
5) Same Goes for Dairy
Try not to have too much dairy. Dairy products can cause harm to your digestive system, make you bloated, and create a multitude of other problems. I typically have Greek Yogurt in the morning then stay away from dairy for the rest of the day. This is what works for me, but it will be different for you. You can experiment to find out what’s right for you. But in general, less is better.
6) Drink More Water to Develop Good Eating Habits
Most people don’t drink enough water daily. Use this calculator to see how much you should be drinking.
You will put in your weight, activity level, and age – and the calculator will give you an estimate of your intake. A good start is to cut your body weight in half, then drink that many ounces per day. You will end up needing more than this, but if you aren’t there yet – it will get you moving.
7) Snack on Nuts
If you’re looking for a healthy snack, try pistachios, almonds, or even peanuts. These are great alternatives to a candy bowl or chocolate drawer. When you build this snack into your eating habits, you will see a big difference in how you feel. Replacing the healthy alternative with your normal snack will give you nutrients you usually aren’t getting as well as cut out excess chocolate and other processed goods.
8) Eat More Meals to Develop Good Eating Habits
Eating smaller portions more often is typically better than eating 2-3 large meals. Try to build this into your good eating habit routine. The main reasons behind this are to keep your metabolism moving as well as reduce the chance of snacking on something unhealthy. When you eat 3 large meals a day, do you often feel stuffed and unpleasant? Changing your meal frequency will help this feeling as well.
9) Add Some Seafood
When is the last time you had a nice chunk of tuna or salmon for dinner? If you can’t remember, then maybe it’s time to add some seafood into your diet. Healthy fats, protein, and essential vitamins/minerals are only some of the benefits of seafood. You can also reduce your chances of illnesses such as heart attack and stroke. If you aren’t eating any seafood – definitely add it to the list.
10) Try Tofu to Develop Good Eating Habits
Sometimes eating too much meat can be a bad thing. Add alternatives into your diet so you can skip the meat on some occasions. Tofu is a great option, and it is extremely versatile. You can do just about anything with tofu and flavor it how you like. If tofu isn’t your thing, you could go with a salad and nuts or peanut butter sandwich. Once you start actively seeking options, you will find a lot more than you expect.
11) Eat Breakfast Daily
I’m sure you’ve heard the old saying, “never skip breakfast.” It’s not just an ole wives’ tale. Breakfast can make or break your day. When you wake up and eat, your metabolism gets going right away. This will keep your body energized as well as enhance fat burning. Skipping breakfast will only do you harm. People tend to snack more, choose unhealthier options, and overeat after skipping breakfast. Do yourself a favor and develop this good eating habit!
- Healthy Eating Tips: 10 Ways to Change Your Life
- Healthy Food for Weight Loss: 7 Easy Ways to Start Your Day
12) Eat Out Sparsely
Do you buy food on your lunch break at work? If so, plan your lunches and pack one daily. You will be able to keep track of what you eat, choose better options, and save money. Whether you eat out for lunch or other meals, try to reduce how much you do. Restaurant/Fast food is usually a lot worse for you than whatever you can cook for yourself. Limit yourself to eating out 1 time a week if you can.