“Your habits will determine your future.” —Jack Canfield
In 2023, take control of your future by embracing healthy habits! Below are 15 simple nutrition habits that will surely improve your health.
1. Eat whole foods.
Whole foods, such as fruits and vegetables, are generally unprocessed and only contain one ingredient. These foods are nutrient dense, with fewer calories and more nutrients per serving than processed foods.
GOAL: Aim for 80% of your plate to be whole foods.
2. Water should make up the majority of your fluid intake.
Water is vital for the body to function. It helps regulate body temperature, carries nutrients and oxygen, removes waste, and protects joints and organs.
GOAL: Aim to drink half your body weight in fluid ounces of water each day.
3. Your body needs carbohydrates, proteins and fats.
Carbs give your body its main source of energy. Proteins help with the growth and renewal of body tissue. Healthy fats are used as a fuel source and energy storage in the body.
GOAL: Include healthy carbs, proteins and fats into three of your meals each day.
4. Eat a healthy breakfast.
Those who start their day with a healthy meal have been shown to maintain a healthier weight and have decreased cravings throughout the day, increased energy and improved cognitive functions.
GOAL: Eat a healthy breakfast at least five days per week.
5. Fats are good.
The right kind, that is. Choose mostly unsaturated fat sources, such as nuts, seeds, avocados and salmon. Limit your consumption of foods with saturated fats, including fried foods, land animals and baked goods.
GOAL: Have at least one serving of healthy fat each day.
6. Focus on fruits and vegetables.
They are rich in vitamins and minerals that help you feel healthy and energized. Eating your share can help reduce your risk of many diseases, including heart disease, high blood pressure and some cancers. Fruits and vegetables are also a great source of fiber, which can help you fill up on quality calories and feel full.
GOAL: Have at least two servings of fruits and three servings of veggies each day.
7. Monitor your portions.
By controlling your portions, you are more likely to avoid consuming too many calories.
GOAL: Use a smaller plate.
8. Slow down and enjoy your food.
Eat mindfully, and be fully present each time you dine.
GOAL: Put your fork down between bites to help yourself enjoy your food. Take time to notice the taste, texture and aroma.
9. Diversify your diet.
Varying the foods you eat ensures you eat plenty of different nutrients.
GOAL: Include a new food in your diet each week.
10. Limit the processed and packaged foods in your everyday diet.
It goes without saying that the more processed a food is, the less nutrients it has.
GOAL: Aim for less than 20% of the foods you eat to be processed.
11. Eat happy.
Limit eating when you are feeling stressful emotions, like worry, anger, grief, shame or frustration. Emotional eating can cause you to overeat and is usually linked to poor diet choices.
GOAL: When you are feeling emotional, talk to a friend or go for a run instead of reaching for dessert.
12. Avoid processed sugars and artificial sweeteners.
Consuming too much added sugar is linked to tooth decay, weight gain, higher triglyceride levels and heart disease. Additionally, too much added sugar causes you to fill up on empty calories and skip out on more nutrient-dense options.
GOAL: Choose healthy sweets that are nutritionally dense (fruit) instead of processed sweets (cookies, cakes, ice cream) 80% of the time.
13. Avoid the salt shaker.
Salt can hide in many premade foods, so be careful to look at the nutrition label first.
GOAL: Limit adding salt when cooking foods.
14. Read the label.
Just because the front of a package says “sugar-free” or “low fat” doesn’t necessarily mean it is healthy.
GOAL: Purchase foods that have a small amount of ingredients listed on the label.
15. Treat yourself in moderation.
Your nutrition should never feel like you are depriving yourself. It’s ok to have a cookie — just don’t eat the whole bag.
GOAL: Give yourself a small treat a few times a week when you have eaten healthy.
Do your best to implement these nutrition habits one habit at a time. Before you know it, you’ll be embracing a healthier eating pattern and reaping the benefits!
by Megan Petriello