Healthy Eating Habits That Actually Work for Real Life

With tons of information on healthy eating out there, knowing which one to follow can be daunting. If it is not fat is a killer, then its carbs are your worst enemies. The next is about counting calories. How then can you cultivate healthy eating habits that don’t feel like punishment? Afterall, it is meant to be doable, easy, and most importantly, healthy. Hence, let’s talk about healthy eating habits that actually work, not just in the first week of the new year, or when you just stumble upon healthy eating videos on Instagram.

According to the World Health Organization, a healthy diet is important to protect against malnutrition, various diseases like cancer, heart disease, and diabetes. Plus, unhealthy meals have been linked to millions of deaths that can be prevented. This is not to scare you, but to let you understand that your choices of food are important for your overall health.

Hence, you need healthy eating habits that will work long-term, not short-term.

Healthy Eating Habits That Actually Work

1. Eat Real Food

Real foods are natural or minimally processed foods that can nourish your body with a variety of vitamins, minerals, and nutrients that your body needs. These are foods that are closer to nature, and they include:

• Fruits and vegetables
• Whole grains
• Eggs
• Beans and legumes
• Fish, poultry, meat
• Nuts and seeds

Reduce Ultra-processed Foods

This is the food we have been warned over time to avoid, but are they all that bad? Yes, a lot of them are packed with high fats, lots of sugar, salt, and additives, there are some that don’t. There are wholemeal bread, whole grain cereal, yogurt, and a lot of other foods that you can eat. The only thing is, UPF shouldn’t dominate your diet, but indulging once in a while shouldn’t hurt anyone.

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2. Don’t Skip Meals, Especially Breakfast

Some people skip breakfast because they think it helps them to cut down on calories. However, breakfast is important to give you the energy that will get you through the day. For this, simple meals like eggs, fruit, oats, or yogurt are better than nothing. Besides, eating regularly:

• Stabilizes blood sugar
• Helps control cravings
• Improves focus and energy

Although eating healthy is not about the number of meals you have every day, it’s about eating the right ones. For breakfast,

3. Eat a balanced diet

You need a balanced diet to eat healthy and that should be

• Half your plate can have vegetables or fruits
• One quarter should be protein, which can be eggs, fish, beans, chicken, or tofu
• One quarter for carbohydrates like rice, yams, potatoes, pasta, and whole grains
• Add healthy fats like olive oil, avocado, or nuts where needed

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4. Eat Slowly

Eating slowly not only helps you to savor every taste, smell, and texture of the food, but it also helps you to regulate your portions and know when you are full. For you to slow down while eating:

• Put your phone down while eating
• Chew your food properly
• Pause halfway through your meal and check in with your body

When you do these, you will realise you need less food than you thought. Plus, there will be better digestion.

5. Drink More Water Than You Think You Need

The amount recommended is 6 to 8 cups per day. Sometimes you’re not hungry, you’re just dehydrated. Your body needs water so as not to get dehydrated. Plus, it’s good for your health and skin, and it can help regulate your appetite. Start by:

• Starting your day with a glass of water
• Drinking water before meals
• Keep a bottle nearby

To spice it up, you can add lemon, cucumber, or a splash of juice to your water. A drink you should always be having at your corner.

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6. Stop Labeling Foods as “Good” or “Bad.”

Food isn’t about good or bad. It isn’t morals. When you label food as bad, those are the ones you will be tempted to take. Instead, eat meals that are nutrient-packed and enjoy indulgent foods sometimes. Healthy eating should be enjoyable as well.

7. Plan a Little

Plan your meal.

Simple planning habits:

• Know what you’ll eat for your next meal
• Keep healthy snacks available
• Have a list when going shopping.

When good food is readily available, you are likely to eat it.

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Steps to Improve Your Healthy Eating Habits

Here are simple ways to get started on healthy eating habits:

Pick One Habit

Not five. Just one. It can be drinking water regularly or adding vegetables to your meals, even if it’s just once a day. With these, you are one step ahead.

Make It Easy

Make healthy eating simple. If it is simple, it will be easy to stick to it.

Be Patient With Yourself

Changes take time; therefore, be patient.

Adjust, Don’t Quit

If something isn’t working, make the necessary adjustment.

Healthy Eating Doesn’t Have To Be Expensive

You can start healthy eating even on a budget. There are staples like beans, eggs, vegetables, oats, and many more that are not only healthy but also nutritious and affordable.

Understand your cues

There is no denying that people eat out of emotion, not always when they are hungry. There is comfort food, food when you are bored, angry, or even stressed. That is why you need to ask yourself. Do I really need to eat right now, or am I bored? This will make you aware of why you eat apart from hunger.

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FAQs About Healthy Eating Habits

What is the healthiest eating habit to start with?

You can start by drinking enough water. Don’t wait until you are dehydrated. Eat more whole foods as well.

Do I need to cut out carbs to eat healthy?

No. Carbohydrates are a good source of energy. You only need to control the portion.

How long does it take to build healthy eating habits?

You need 66 days to form a new habit. Stay consistent and turn healthy eating into a habit.

Can I still eat my favorite foods?

Yes. But let there be a balance.