“You are what you eat, so don’t be fast, cheap, easy, or fake.”

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Intro

The number one investment you can make in your life is investing in your body. Journey to mental well-being whether it be Anxiety or Depression, starts with focusing towards your body.

The year of 2020 was a tough one for lots of people around the world including myself and the one thing that I learned being on this well being journey was that focusing on your body significantly changes the brain wires to return to its normal state.

In this blog post, we will discuss 7 healthy eating habits that are easy to adopt and can help you lead a healthier lifestyle. By making simple changes to your diet, you can enjoy the benefits of eating healthy foods every day.

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Start Your Day with a Nutritious Breakfast

Jumpstarting your morning with a nutritious breakfast sets the tone for a day filled with healthy choices. It’s like laying down a solid foundation; you wouldn’t build a house without it, right?

Begin with options that pack a punch in terms of protein, fiber, and essential vitamins. This combination is your ticket to feeling satisfied and brimming with energy until lunchtime rolls around.

• Consider cozying up to a bowl of oatmeal topped with a mix of your favourite fresh fruits to get a sweet start without the sugar crash.

• If you’re more of a savory fan, how about whole grain toast crowned with creamy avocado? It’s a simple yet mighty meal that delivers on nutrition and taste.

• Or, for those mornings when you’re pressed for time, Greek yogurt sprinkled with a handful of granola offers a quick, nutrient-rich fix.

Remember, the aim is to fuel your body with what it needs to thrive. Think of your breakfast as the initial step in a day-long journey of making choices that benefit your well-being. By prioritizing a healthy start, you’re more likely to continue making positive food selections throughout the day.

So, embrace the power of a nutritious breakfast and watch how it positively influences your eating habits and overall health.

Drink Plenty of Water

Hydration is key to keeping our bodies running smoothly, much like oil is essential for a well-functioning engine. Water is our best bet when it comes to staying hydrated.

It’s crucial to aim for about 8-10 glasses of water each day. This not only helps our body’s internal processes but also supports clear thinking and maintains energy levels.

If you’re someone who doesn’t get excited about the taste of plain water, there’s a simple solution. Infusing water with natural flavors from fruits like lemon, berries, or cucumber can transform it into a drink you look forward to.

This small change can make a big difference in how much water you drink daily. Keeping a bottle of infused water with you as you go about your day can serve as a constant reminder to take sips regularly.

It’s a straightforward strategy, but incredibly effective in ensuring you stay well-hydrated. Let’s not underestimate the power of water; it’s a simple, yet impactful way to boost our health without complication.

Eat More Fruits and Vegetables

Eating a variety of colorful fruits and vegetables is like giving your body a natural health boost. These foods are champions when it comes to providing us with vitamins, minerals, and antioxidants that our bodies crave for optimal health.

Imagine turning your plate into a rainbow of colors with bright oranges, deep greens, and vibrant reds. It’s not just pleasing to the eye but incredibly beneficial for your body.

Try to incorporate fruits and vegetables into every meal. For instance, add some spinach to your morning omelet, snack on a handful of grapes or carrot sticks during the day, or throw a mix of your favorite veggies into a stir-fry for dinner.

The more colors you can include, the wider the range of nutrients you’ll receive. It’s like each color offers a different set of benefits, so by mixing them up, you’re covering all your bases.

And don’t forget about the simple joy of a fresh piece of fruit as a sweet, natural dessert. Swapping out processed sweets for a juicy apple or a ripe peach can satisfy your sugar craving in a much healthier way.

Including more fruits and vegetables in your diet doesn’t have to be a chore. It’s an enjoyable way to explore new flavors and textures while doing something great for your body. Start by adding one extra fruit or vegetable to your meals and gradually increase.

You’ll be surprised at how easy and delicious it can be to fuel your body with what it needs most.

Choose Whole Grains

Opting for whole grains over refined ones is like choosing the scenic, nutrient-rich route on your journey to a healthier lifestyle.

Imagine your body as a high-performance vehicle; it runs smoother and longer on high-quality fuel. Whole grains are just that – premium fuel for your body. They’re packed with fiber, which not only helps keep your digestive system on track but also keeps you feeling fuller for longer periods.

This means you’re less likely to reach for snacks out of hunger or boredom!

Making the switch is easier than you might think. Instead of white rice or traditional pasta, why not try their whole grain counterparts? Brown rice and whole wheat pasta are simple swaps that pack a powerful nutritional punch.

And let’s not forget about quinoa, oats, and barley – these grains add a delightful texture and flavor to any meal. Whether you’re whipping up a hearty breakfast or preparing a comforting dinner, incorporating these options can significantly impact your health.

Imagine sitting down to a meal that not only satisfies your hunger but also nourishes your body in the best way possible. It’s about making choices that support your well-being, without sacrificing taste or enjoyment.

So next time you’re at the grocery store, reach for the whole grains, and make a small change that can have a big impact on your health journey.

Limit Sugar and Salt Intake

Cutting back on sugar and salt might seem like a small step, but it’s a giant leap towards a healthier lifestyle. Just like we’d adjust the volume on our music player to protect our ears, adjusting the amount of sugar and salt in our food is crucial for protecting our health.

Sugar, especially the kind added to many processed foods, can sneak up on us, leading to energy crashes and contributing to long-term health issues. Salt, on the other hand, can make our bodies hold onto water, making us feel bloated and increasing the pressure on our heart and blood vessels.

Instead of reaching for that can of soda, why not quench your thirst with infused water or a refreshing piece of fruit?

These natural alternatives can satisfy your sweet tooth without the added sugar. When it comes to salt, try enhancing your meals with a sprinkle of herbs and spices instead.

You’ll discover a whole new world of flavors, making your meals a delightful experience without relying on salt.

Remember, it’s not about cutting out everything you enjoy; it’s about creating a balance. By being mindful of our sugar and salt intake, we’re not just avoiding negatives; we’re embracing a healthier, more vibrant life.

It’s a simple shift in our choices that can lead to significant benefits for our health.

Practice Portion Control

Being mindful of how much we eat is as crucial as choosing the right kinds of food.

Think of portion control as your guide to not overloading your plate or overfilling your stomach. It’s about finding that sweet spot where you’re eating just enough to feel satisfied without going overboard.

A handy trick is to use smaller dishes for your meals. This isn’t just about making your plate look full; it actually helps in tricking your brain into feeling satisfied with less food.

When we talk about portion control, it’s not just about the size of the portions but being in tune with your body’s hunger signals.

Eat slowly, savor each bite, and give your body time to signal when it’s full. It’s easy to keep eating just because there’s more on your plate, but stopping when you feel comfortable is key to maintaining a healthy balance.

This habit doesn’t mean you have to cut down dramatically on what you love; it’s simply about enjoying those foods in moderation.

Small plates, slower bites, and listening to your body’s cues are simple steps that can lead to a big difference in how you eat and how you feel.

Plan Your Meals Ahead

Planning your meals is like mapping out a route for a road trip; it sets you up for a smoother journey.

Carving out some time each week to decide on your meals and snacks does wonders for your health goals. It’s about making a grocery list that champions fruits, vegetables, whole grains, and lean proteins, ensuring you’re prepared to whip up nutritious meals and snacks.

Dive into the habit of preparing dishes ahead of time, like a vibrant salad, a hearty soup, or a colorful stir-fry.

These ready-to-go options are lifesavers on busy days, helping you dodge the fast-food trap. This proactive approach doesn’t just ease daily decision-making but also keeps you aligned with your health objectives.

By investing a bit of time into meal planning, you’re setting yourself up for success, making healthy eating an effortless part of your routine. And again my friend, you are what you eat, so don’t be fast, cheap, easy, or fake.

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Frequently Asked Questions:

1. What are the 7 healthy eating habits discussed in this blog?

Answer: In this blog, we cover seven essential healthy eating habits, including:

• Eating a variety of fruits and vegetables
• Choosing whole grains over refined grains
• Incorporating lean proteins into your diet
• Staying hydrated with water
• Practicing portion control
• Limiting added sugars and unhealthy fats
• Eating mindfully and savoring each bite

2. How can these eating habits improve my health?

Answer: Adopting these healthy eating habits can lead to numerous benefits, including improved energy levels, better digestion, enhanced immune function, and a reduced risk of chronic diseases like heart disease and diabetes. They also contribute to maintaining a healthy weight and overall well-being.

3. Can I still enjoy my favorite foods while following these habits?

Answer: Absolutely! The goal is not to completely eliminate your favorite foods but to enjoy them in moderation. By integrating these healthy eating habits, you can make room for occasional treats while still prioritizing nutritious choices.

4. How do I get started with these healthy eating habits?

Answer: Begin by setting small, achievable goals for each habit. For example, start by incorporating an extra serving of vegetables into your meals each day or replacing sugary drinks with water. Gradually build on these changes to create a sustainable, balanced eating plan.

5. Are there any specific dietary restrictions I should consider?

Answer: Dietary restrictions vary depending on individual health needs and preferences. If you have specific restrictions, such as food allergies, intolerances, or medical conditions, adjust the habits to fit your personal requirements. Consulting with a registered dietitian can provide tailored advice.

6. How can I stay motivated to maintain these eating habits?

Answer: Staying motivated can be easier with a few strategies: set realistic goals, track your progress, and celebrate small victories. Additionally, involving family or friends for support, keeping a food journal, and focusing on the positive changes in how you feel can help maintain motivation.

7. What are some common challenges people face when trying to implement these habits?

Answer: Common challenges include dealing with cravings, finding time to prepare healthy meals, and managing social situations where unhealthy options are prevalent. Planning ahead, preparing meals in advance, and practicing mindful eating can help overcome these challenges.

8. How often should I reassess my eating habits?

Answer: It’s a good idea to reassess your eating habits periodically, such as every few months or after achieving specific health goals. Regular check-ins can help you adjust and fine-tune your habits to ensure continued progress and address any new dietary needs.

9. Can these habits help with weight management?

Answer: Yes, these healthy eating habits can support weight management by promoting balanced nutrition, controlling portion sizes, and reducing the intake of high-calorie, low-nutrient foods. Combined with regular physical activity, they can help you achieve and maintain a healthy weight.

10. Where can I find additional resources to support these habits?

Answer: There are many resources available, including reputable websites, nutrition guides, and cookbooks focused on healthy eating. Consider consulting with a registered dietitian or nutritionist for personalized advice and meal planning.

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