There is a common misconception that eating healthy is complicated and involves big changes. But to be healthier, you don't have to transform your entire diet at once. Small, sustainable changes can make a big difference. Here are five easy changes you can start now to kickstart your journey to a healthier lifestyle.
Fill Half Your Plate With Vegetables
Increasing your vegetable intake is an easy way to improve the overall nutritional quality of your diet. Vegetables are rich in essential vitamins, minerals, and antioxidants that your body needs to be healthy. By filling most of your plate with colourful veggies, you naturally crowd out less nutritious options. The high fibre content in vegetables will also keep you full for longer and prevent excess caloric consumption. When it comes to vegetables, variety is key. Try different vegetables like leafy greens, bell peppers, broccoli, and cauliflower. Keep things interesting by experimenting with cooking methods such as roasting, steaming, or sautéing your veggies.
Dress Your Carbs
Carbohydrates have recently come under fire in the health and fitness world but there are ways to eat them wisely. Pairing your carbs with healthy fats or protein is a highly effective method to minimize potential negative impacts on your health. Consuming carbs alone can disrupt blood sugar levels, leading to fatigue, hunger, and cravings. But when you combine carbs with dietary fat or protein, it slows down their absorption, preventing sudden spikes in blood sugar. Protein and fats are also more satiating compared to carbs. Adding lean proteins or healthy fats to your carb-based dishes can help curb hunger and prevent excess calorie consumption. Here are some of our favorite carb, protein and fat combos:
- Apple slices + nut butter
- Avocado toast + fried eggs
- Oatmeal + yogurt + chopped nuts
- Quinoa + salmon + olive oil
Start Your Day With A Glass of Water
Before reaching for your mug of coffee or your breakfast of choice, have a tall glass of water first. With minimal effort, this small adjustment can have a big impact on your overall health. After hours of sleep, your body becomes dehydrated. Starting your day with a glass of water rehydrates your cells and kick starts your metabolism. Morning hydration also flushes out toxins and supports your body’s natural detoxification processes. Drinking water before your first meal prepares your digestive system for the day's meals. This will help optimize your digestion and reduce the likelihood of digestive discomfort such as bloating or gas. To make this morning habit easy, fill a water bottle with water the night before. And if you are feeling extra fancy, we add a squeeze of lemon juice!
Have A Full Day of Home-Cooked Meals
While it’s fun to go out and eat, preparing your meals is an easy way to make a positive change in your diet. Dedicate a day of the week where you exclusively prepare your meals and snacks. If it’s easier, try it on a day when you are home and then gradually incorporate it into your weekday schedule. Cooking at home gives you control over the ingredients in your meals. This allows you to minimize the use of processed and unhealthy additives as well reduce your intake of excessive salt, sugar, and unhealthy fats. When you make your own meals, you can include a variety of nutrient-rich foods, such as fresh fruits, vegetables, and lean proteins. Meals that are packed with essential nutrients will keep you full for longer without the addition of unnecessary calories. Outside meals also come in large portions and can lead to overeating. In contrast, cooking at home helps you control your serving sizes and prevents excess calorie consumption. Taking charge of your meal prep is a powerful step toward taking charge of your health!
Chew Your Food
In today’s fast-paced work, the importance of proper food chewing is often overlooked. Many of us are guilty of swallowing our food while running out the door or sitting in front of a computer screen. But chewing your food offers a wide range of health benefits. Chewing breaks food down into smaller particles, supporting digestion and facilitating nutrient absorption. This improves digestion and makes it easier for your body to absorb nutrients. Taking the time to chew your food improves your body's signalling that you're full, potentially preventing overeating. Slowing down while eating also helps you appreciate the textures and flavours of your food. This makes meals more enjoyable and improves your relationship with food. The next time you have a meal, focus only on enjoying your meal and avoid doing other things. Instead of fixating on an exact count of your chews, work on slowing down the pace. While it might take some effort at first, the advantages of this mindful approach are worth it!
Improving your diet doesn't have to be hard or overwhelming. By making these five easy changes, you lay the foundation for a healthier lifestyle. Remember, small, consistent changes bring lasting results. So, start today and watch as these simple changes contribute to a happier and healthier you!
PS: If you want to make it really easy to eat healthily, check out some of our meal guides. These guides are filled with nourishing and easy-to-make recipes that will make healthy eating a breeze!
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