When it comes to food, everyone takes a different approach. How – and what – you choose to eat Fred (or at least, it should be!). From food preferences to religious traditions and customs, there are many factors that influence your grocery basket. This is a beautiful thing. We are biological individuals, after all. In many ways, what you eat is a celebration of your lifestyle, beliefs, and goals. Accessibility and appetite also play a role. However, many of us have lost our ability to have a normal relationship with food. In turn, we embody a fearful and resentful attitude towards eating. Hello diet culture. Today, we dive into how to build healthy eating habits. It’s practical, sustainable, and best of all, accessible.
Feature image by Michelle Nash.
Wellness is not one size fits all
When it comes to living a healthy life, it is the things we do daily that support longevity. Our routines keep us in good shape. Our habits, at their core, are our wellness. These are the things that encourage a long and vibrant life. But it’s important to remember that wellness is not a one-size-fits-all. In fact, the opposite is true.
Wellness is about accepting who you are – as an individual – in order to become the best version of you.
It understands how sleep, movement, and food affect metabolic health, hormone health, and gut health. Everything is interconnected. There are many ways to prioritize wellness, including learning how to build healthy eating habits.
How to build healthy eating habits
Here are 21 ways to build healthy eating habits. This is the culmination of science-backed philosophies and principles to guide your eating choices. Of course, take these with a grain of salt! Remember: you are the best at knowing your body.
1. Embrace a vibrant individuality
You are a lively person. This means that there is no comprehensive approach to health and nutrition. Instead, we are all unique with our biological makeup. You have unique nutritional needs and lifestyle factors that influence your food choices. Your requirements are not the same as mine – nor are your partner’s. Embrace this! We cannot expect to be healthier by following the same rules, paths, and expectations of others. Use this to your advantage. When it comes to building healthy eating habits, respect the uniqueness of your body.
2. Listen to your body’s feedback
For decades, we have been bombarded with processed foods, misinformation, and deceptive marketing. In turn, we lose touch with what our bodies need. We don’t know what it’s like to actually tap into your hunger and craving cues. We have learned to suppress our appetite, restrict our intake, and count calories. None of these behaviors is beneficial or healthy! How to build healthy eating habits starts with listening to your body’s feedback. Does eating a specific ingredient (or food) make you feel bloated, lethargic, or unwell? This is your body giving you feedback. Listen to these inner cues.
3. Keep in mind your daily habits
As mentioned, it is our daily habits that keep us healthy. An annual juice cleanse (or a strict 30-day diet) isn’t the answer to your problems. These things may help temporarily, but we want to think about our health in terms of practicality and sustainability. What you do today, and most days, is what builds a healthy future. It’s said differently: healthy eating habits are a daily commitment. This doesn’t mean you need to eat healthy food every day of the week, but it does mean it bone At that time, you are committed to eating well until you feel your best.
4. Try different kitchens
Diversity is the spice of life. Healthy eating habits include diversifying your plate (and your palate). Food is a manifestation of culture, tradition and history. If we eat the same things, over and over, we’re quick to fall into a rut and eventually get burned. Have you ever eaten the same bowl of oatmeal every day until you were completely sick of it? same. Get yourself out of your comfort zone and try new recipes. We have plenty of inspiration to get your creative tools moving.
5. Choose a variety of colors
Eating a rainbow automatically encourages healthy eating habits. Plus, You will delight yourself with the preferences of new ingredients. As you diversify, watch your food cravings develop! Eating more produce is always a good idea – period. Besides increasing your fiber intake, more fruits and vegetables will comprehensively improve different areas of your health.
6. Eat with the seasons
One of the best ways to build healthy eating habits is to take classes. You will be inspired to support local farmers and enjoy peak season services. Your immune system will also thank you. With optimal growing conditions and more sun exposure, you’ll be consuming higher levels of antioxidants – such as vitamin C, folic acid, and beta-carotene.
7. Don’t forget the herbs
Small but powerful, its benefits extend for a mile. Herbs are an easy and convenient way to add flavor, color and nutrition to dishes (without adding fat, sugar or salt). Many herbs are packed with a host of health benefits. Try adding mint, parsley, coriander, basil, dill or chives to your next meal!
8. Sprinkle on the spices
In addition to being flavor enhancers, did you know that spices make meals more satisfying? One way to keep your blood sugar in balance is to eat satiating foods. Think: avocado, eggs, almonds, and sweet potatoes. But for even more benefit, consider adding spices like cinnamon and turmeric. Studies show that these help balance blood sugar.
9. Honor your food cravings
Instead of demonizing cravings (because everyone experiences them), it is better to acknowledge the cravings than to fight them. Most experts agree that you should respect your cravings and enjoy every bite. After all, restriction can easily lead to deprivation and binge eating. Keep in mind that food cravings are a window into your health and can reveal potential nutrient deficiencies.
10. Bend in your appetite
Along with honoring your desires, tend to your appetite. Do you eat enough food? The irony is that while diet culture is obsessed with telling us that we eat too muchMany of us don’t eat enough. When it comes to building healthy eating habits, the goal is nutrition, not deprivation. Having a strong appetite is a good thing. In fact, it often refers to a strong metabolism.
11. Consider your circumstances
In order to constantly nourish your body, you need to take a sustainable approach. What is realistic for you and your lifestyle? Consider your circumstances. Do your family obligations allow for the staple meal on Sundays? Does your food budget allow for organic versus conventional? How to build healthy eating habits requires that you meet yourself where you are. Do what is possible, not what you feel stressed or overwhelmed.
12. Swear off the diet train
I get: This is easier said than done. But in order to build healthy eating habits, you need to shake hands with dieting and move on. If you want to have a peaceful and intuitive relationship with food, it’s time to get off the diet train. Here are some suggested books to get started:
13. Maintain blood sugar balance
An important habit when it comes to establishing healthy eating behaviors is maintaining blood sugar balance. We’ve talked about this before, but balanced blood sugar is the key to happy hormones, better sleep, improved energy, and more. Knowing how to balance your blood sugar will influence your food choices and, in turn, your eating habits.
14. Follow this paint formula
If you’re new to making a nutritious and satisfying meal, look no further than this paint formula. It’s the secret to building healthy eating habits.
General framework for meals:
- 1/2 plate of non-starchy vegetables: Leafy greens, broccoli, cauliflower, tomatoes, eggplant, mushrooms, asparagus, summer squash, etc.
- 4-6 ounces high-quality protein: About one fist-sized amount
- One serving of starchy carbohydrates: 1/2-1 cup potatoes, rice, quinoa, pasta, etc.
- 1-2 servings of healthy fats: Avocado, olives, nuts, seeds, olive oil, tahini, etc.
15. Choose healthy fats
Often an afterthought, don’t neglect healthy fats! These help balance blood sugar. Good fats can reduce the risk of heart disease, help lower cholesterol, and help with satiety when paired with complex carbohydrates (vegetables, fruit, or whole grains), which are essential for hormone production.
Some favorite things:
- full fat cheese
- Extra virgin olive oil
- Wild salmon.
16. Stay hydrated
Don’t forget to stay hydrated! Interestingly, some people confuse thirst with hunger, and often confuse the former with the latter. Clinical studies have shown that 37% of people mistake thirst for hunger (because thirst signals can be weak). Although we focus on how to build healthy eating habits, don’t neglect your water intake. Water-rich fruits and vegetables are also important! As a good rule of thumb, learn to read your own urine.
17. Keep a well-stocked pantry
A well-stocked (and frozen!) pantry makes healthy eating a breeze. Make sure you keep your ingredients properly stocked for a quick and easy dinner. When possible, stock your pantry with 100% whole grains, low-glycemic flours (such as almonds and coconut), and healthy sugar alternatives.
18. Replace synthetic seed oils
These trick oils are making us sick. Of course, it does support building healthy eating habits! Synthetic seed oils are highly processed oils, extracted from soybeans, corn, rapeseed (canola oil source), cottonseed, and safflower seeds. They are devoid of nutrients and calorie dense. Instead, choose nourishing oils – coconut oil, extra virgin olive oil, sesame oil, and pure avocado oil.
19. Limit processed foods
Besides replacing synthetic seed oils, aim to limit processed foods. Replace it with real whole foods. Processed foods do not help build healthy eating habits because, for the most part, they lack significant nutritional value. They often also include unhealthy levels of added sugar, sodium, and fat. These ingredients make food taste better (re-addictive), but they lead to health issues, gut problems, and more.
20. Turn off the technology
Want to stop mindless eating? Consider turning off the technology while eating. Leave your phone in a different room – or eat al fresco! Just like when you eat in front of your laptop (guilty of charging), using a device while eating your favorite snacks can lead to overeating. why? You are distracted and could lose the number of chips you have eaten. How to build healthy eating habits includes paying attention to your eating environment.
21. Dinner with friends
Last but not least, have dinner with friends. there So So many benefits. By dining with others, you can enjoy quality time together, share food traditions across generations and cultures, explore new healthy foods you might not normally try, and more. Eating with others can drastically improve your relationship with food and your body. cheers!