- Start your day with a healthy breakfast. It sets the tone for the entire day.
- Choose whole grains over refined grains whenever possible.
- Hydrate. Opt for water over sugary drinks.
- Cut back on added sugars in your diet.
- Eat the rainbow. Include a variety of fruits and vegetables in your meals.
- Add lean proteins to your meals and snacks.
- Watch portion sizes. Use smaller plates and bowls to help manage portion sizes.
- Add healthy fats such as avocados, olives, and nuts to your diet.
- Plan your meals in advance. It helps you avoid impulse eating.
- Try new healthy recipes to keep things interesting.
- Don’t skip meals. Regular meals help prevent overeating.
- Choose real foods over processed foods.
- Moderate your caffeine intake.
- Opt for homemade meals over fast food.
- Pack your lunch. It gives you more control over what you eat.
- Substitute unhealthy ingredients with healthier alternatives in your recipes.
- Slow down while eating. It takes about 20 minutes for your brain to recognize that you’re full.
- Keep a food diary. It can help you understand your eating habits.
- Stay active. Regular physical activity complements a healthy diet.
- Reduce sodium in your diet.
- Try different cooking methods. Grilling, steaming, and poaching can be healthier than frying.
- Fill half your plate with fruits and vegetables.
- Have a piece of fruit for dessert.
- Swap red meat for fish or poultry to cut down on saturated fats.
- Choose whole grain pasta over regular pasta.
- Try a new vegetable each week.
- Read food labels. Know what you’re eating.
- Snack on nuts and seeds instead of chips.
- Practice mindful eating. Pay attention to what and when you eat.
- Moderate your alcohol consumption.
- Try to avoid late-night eating.
- Include more plant-based foods in your diet.
- Choose low-fat or non-fat dairy products.
- Switch to olive oil for cooking and salad dressings.
- Eat more fiber-rich foods.
- Keep healthy snacks handy for when hunger strikes.
- Include more legumes in your diet such as lentils, chickpeas, and beans.
- Limit your intake of trans fats.
- Reduce consumption of processed meats.
- Use herbs and spices instead of salt for flavor.
- Include omega-3 rich foods like salmon, flaxseeds, and walnuts in your diet.
- Bake instead of fry to reduce oil intake.
- Make your own smoothies instead of buying them.
- Limit white bread and rice. Opt for their whole grain versions.
- Eat fermented foods for a healthier gut.
- Replace soda with flavored water.
- Switch to dark chocolate. It’s lower in sugar and high in antioxidants.
- Make your own salad dressing. Store-bought versions often contain added sugars and unhealthy fats.
- Cook at home more often.
- Have balanced meals. Ensure they include protein, healthy fats, and carbohydrates.
- Eat seasonal fruits and vegetables.
- Follow the 80/20 rule. Eat healthily 80% of the time and allow yourself to indulge 20% of the time.
- Avoid emotional eating. Find other ways to deal with stress and emotions.
- Opt for lean cuts of meat.
- Serve sauces and dressings on the side.
- Include probiotics in your diet.
- Substitute butter with avocado on your toast.
- Don’t grocery shop when you’re hungry.
- Choose brown rice over white rice.
- Try to have five portions of fruits and vegetables every day.
- Substitute sweetened yogurt with Greek yogurt.
- Eat regularly and avoid skipping meals.
- Avoid processed cheese. Opt for natural cheeses.
- Replace mayonnaise with mustard on sandwiches.
- Be aware of portion sizes at restaurants. Consider asking for a half-portion.
- Choose unsalted nuts and seeds.
- Include leafy green vegetables in your meals.
- Opt for whole grain bread over white bread.
- Limit energy drinks. They are often high in sugar and caffeine.
- Cook with fresh ingredients whenever possible.
- Switch from cream to milk in your coffee.
- Choose canned fruits in juice rather than syrup.
- Try to eat a balanced dinner. Don’t overemphasize one food group.
- Replace cream with Greek yogurt in recipes.
- Substitute ice cream with frozen yogurt.
- Limit deep-fried foods.
- Swap sugary breakfast cereals with oatmeal.
- Replace candy with dried fruit.
- Replace sour cream with Greek yogurt.
- Opt for whole fruits over fruit juices.
- Keep your pantry stocked with healthy staples.
- Use smaller plates and bowls.
- Try to have at least two fish meals per week.
- Keep yourself accountable. Share your health goals with friends and family.
- Try air frying. It uses less oil than traditional frying.
- Opt for skinless chicken.
- Start meals with a glass of water.
- Choose low-sodium versions of canned foods.
- Incorporate more tofu and other plant-based proteins.
- Don’t fear the fats. Include healthy fats like olive oil, avocado, and fatty fish.
- Replace chips with popcorn. It’s a whole grain.
- Switch to whole grain tortillas.
- Have a bowl of vegetable soup before your meal.
- Incorporate more superfoods like berries, spinach, and quinoa.
- Follow a meal schedule. Try to eat at roughly the same times each day.
- Start your meal with a salad.
- Plan your snacks.
- Switch to herbal tea from regular tea or coffee.
- Grate vegetables into pasta sauces or casseroles.
- Use cauliflower in place of rice for a lower-carb option.
- Remember, moderation is key. It’s not about depriving yourself, but about making healthier choices more often.
Maddy
My name is Maddy, and I have been involved in fitness training and nutrition for over 10 years.
