If you’ve promised yourself to become healthier and eat better in the new month, you’re not alone. Many of us make this decision in August, aiming to commit to healthier eating habits. We want to reduce our sugar intake, master portion control, snack on fruits and vegetables, and avoid indulging in a pint of ice cream before bedtime.
However, even with sincere intentions, without a solid plan, it’s likely that your resolutions will fall short. But it’s important to note that adopting healthy eating habits is worth it. These habits will stay with you throughout the year, unlike the short-lived resolutions that tend to fizzle out by mid-February.
What are Healthy Eating Habits?
Healthy eating habits refer to a set of behaviors and choices related to food consumption that promote overall well-being and support optimal health. These habits involve making nutritious and balanced food choices while also considering portion sizes and meal timing.
17 Healthy Eating Habits to Adopt this Month
If you’re entering September with the mindset that you need to change your habits rather than resorting to crash diets for rapid weight loss, you’re already on the right path. To help you achieve your goals more effectively, here are some straightforward adjustments you can make to your eating habits.
Consume a colorful array of fruits and vegetables.
Brigitte Zeitlin, the founder of BZ Nutrition in New York, explains that each fruit and vegetable displays a unique spectrum of colors due to the diverse minerals, vitamins, phytochemicals, and antioxidants they hold. By incorporating a wide range of colors on your plate, you’ll introduce greater nutritional diversity. Additionally, this approach keeps your meals exciting and prevents boredom.
Try out different foods.
“We often stick to the same foods repeatedly, limiting our nutritional variety,” says Albers. “Be adventurous and explore new foods.” You might discover a new favorite that you’ve been missing out on all this time.
Pay close attention to your meals.
“Mindful eating means being more aware of how you eat and making better food choices,” Albers explains. She compares it to building a strong foundation for a house. “If you master mindful eating, it will be easier to develop new habits.” Avoid eating in front of the TV or computer, eliminate all distractions, and truly focus on what’s on your plate and in your mouth. This will leave you feeling more satisfied, help you stop eating when you’re genuinely full, and ultimately lead to healthier choices.
Eat at a slower pace.
Before you start eating, take a moment to pause, and then chew your food slowly and purposefully, as recommended by Albers. This approach will assist you in refocusing on the act of eating, preventing you from mindlessly overindulging beyond your body’s actual needs.
Find healthier ways to manage stress.
According to Albers, many people resort to stress eating, which is an unhealthy habit. By discovering alternative methods to cope with stress, you can gradually reduce your reliance on food for comfort. Whether it’s reading a good book, treating yourself to a manicure, cooking, going for a run, or engaging in any activity that helps you relieve stress and regain composure, seek out alternatives to food for stress relief.
Check ingredient labels.
To achieve your specific healthy eating goals, such as reducing added sugar or cutting down on sodium, it’s essential to be aware of the contents of the food you consume. Many packaged grocery store items contain unnecessary ingredients. Jackie Baumrind, a dietitian at Selvera Wellness, recommends opting for foods with shorter ingredient lists. This way, you’ll be consuming the natural nutrients found in foods, which is an effective way to stay within healthy limits for things like fat, carbohydrates, and sugar.
Cook more often.
The most reliable way to understand what goes into your meals is by preparing them yourself. You also gain better control over portion sizes when you serve yourself. According to Baumrind, experimenting with spices can help you create flavorful dishes you enjoy with less sugar and salt than you might find in restaurant-prepared meals.
Establish a regular schedule.
“This helps you automatically do it, even on days when you’re not in the mood,” Albers explains. Try to have your meals at consistent times each day or set aside Sunday mornings for meal preparation. Once it becomes a part of your routine, it will become more ingrained and effortless.
Reorganize your kitchen for better eating habits.
“Hide the tempting treats and keep them off the kitchen counter. Instead, place a bowl of fresh fruit right on the counter,” advises Albers. This mindful kitchen makeover can help reduce cravings and allow you to make thoughtful choices about what your body truly craves and needs.
Never allow yourself to become overly hungry.
We’ve all been there – engrossed in work, taking care of kids, or distracted by various tasks, and suddenly it’s 3 P.M., and you haven’t eaten since 8 A.M. When you’re extremely hungry, you tend to succumb to unhealthy cravings or overindulge because your brain is urging you to EAT. You can avoid this situation by planning your meals and snacks throughout the day.
Use measuring cups to guide portion sizes.
Many of us struggle with portion control, often unintentionally. We simply don’t know what a proper portion size looks like. “Take some time on a Sunday and bring out the measuring cups,” suggests Baumrind. “Just get a basic understanding of what a portion should look like so that your eyes, stomach, and brain are on the same page.” When you’re familiar with portion sizes, you can more accurately estimate them at restaurants and during holiday gatherings
Use smaller plates.
To help control your portion sizes, opt for smaller dishes. According to Baumrind, there’s no need to use a large 10-inch plate; you can use a salad plate for your main course. For holiday parties, consider using a larger plate for fruits and vegetables or salad and a smaller plate for starches and protein. This way, you can approximate the right portion sizes without needing measuring cups during the event.
Stay Hydrated By Drinking More Water.
It’s essential to stay hydrated throughout the day, not just when it’s hot or during workouts. Baumrind suggests ensuring you drink enough water by using strategies like keeping a water bottle at your desk or using an app to track your intake. If you consume sugary drinks, try switching to unsweetened seltzer water (if you crave bubbles) or fruit-infused water as a healthier alternative.
Begin Your Meals With Vegetables.
Baumrind recommends encouraging clients to start their meals with a salad or vegetables before moving on to the rest of the meal. Chewing on lettuce and veggies helps you stay present and mindful while eating, preventing mindless consumption. Additionally, it’s a smart practice to fill up on the most nutritious foods first.
Save leftovers.
When you cook, prepare extra portions for one or two additional meals, so you have leftovers in the refrigerator. This way, you can turn to these leftovers instead of resorting to fast food when you’re hungry and short on time.
Prepare Your Meals And Snacks In Advance.
Meal prepping offers several advantages, including promoting healthier eating habits and saving money. Baumrind stresses the importance of also preparing snacks. She advises having a clear idea of your preferred snacks that you can easily carry with you. Planning tends to lead to better snacking choices and overall improved decision-making regarding your snacks.
Review The Menu Beforehand.
If you dine out frequently, make it a habit to review restaurant menus before your visit, suggests Baumrind. This way, you can enter the restaurant with a well-thought-out plan. The same principle applies to holiday parties; mentally outline which foods you’ll prioritize and which ones you can do without (those you don’t particularly enjoy but consume because they’re traditional party fare). “You might not be flawless, but at least you’ll make better choices than if you go in without a plan.”
Conclusion
Adopting these 17 healthy eating habits can significantly improve your overall well-being and promote a healthier lifestyle. However, take note that developing and maintaining these habits may take time, but the long-term benefits are well worth the effort. Start making small changes today to pave the way for a healthier tomorrow.
CHECK THESE OUT:
