15 Tips For Healthier Eating

What we do every single day has the most significant influence on our health rather than what we infrequently do. The key to a healthy lifestyle is to practice balance and to enjoy it. Regularly eating a healthy diet will help to support overall wellness and a glowing appearance.

Practice Consistency Not Perfection

Eating pizza, cake, and your favorite snacks will not make you an unhealthy person as long as you don't eat them every day. Life is meant to be enjoyed, and perfectionism around one's diet will only create disordered eating.

It is much better to adopt an 80/20 rule by consuming healthy foods 80% of the time while 20% can be for the junk food. That 20% is not going to tip the scale and make you unhealthy. A diet rich in vitamins and minerals creates good health, and the rest is all part of enjoying life.

Practice Mindful Eating

How we eat is just as important as what we eat, and practicing a few simple tricks can help you digest and absorb the nutrients from the foods you eat better. With our fast-paced and busy lives, it is easy to consume our meals in a rush or while being distracted by our televisions and phones. However, this can take a toll on how well our food is digested and negatively affect our health in the long run. Being conscious of being present during mealtime is an important part of ensuring we get all the benefits from the foods we eat and supporting our body in the process.

Try these few simple mindful eating habits.

1.) Consume your meals without distractions such as the television or a cell phone. Digestion starts in the brain, and when we are distracted, it can take a toll on how well we absorb the nutrients from our food. Have you ever watched a television show while eating your favorite snack and looked down and realized you ate the whole bag of potato chips? I think most of us have.

This happens because our mind is focused on the television and not the food we are eating, leading to overeating and weight gain. When we are present, our mind is prepared for the food it is about to receive and focuses on supporting the digestive process. Next time you sit down for a meal or snack, simply put your phone down, turn the television off, and tune in to your nourishing meal.

2.) Slow down and take your time to enjoy your meal. It takes 20 minutes for your brain to receive the message that you are full. If you are someones who eats quickly, you may end up overeating.

3.) Chew each bite of food at least 20xs to make it easier for your digestion. The gut is where all health and disease originate, and it is critical to support our digestion while eating. Chewing each bite of food thoroughly takes a significant burden off the digestive tract and allows it to efficiently absorb and utilize the nutrients from the foods we eat. You might have heard the saying, "You are what you eat." However, there is actually more truth behind the phrase, "You are what you absorb." If we want to get all the nutrients from the foods we eat to support our health and appearance it is vital that we support our wonderful and hard working gut. Chewing each bite of food at least 20xs will support your digestion and help you slow down and prevent overeating.

Focus on Increasing Healthy Foods First Before Trying to Reduce Processed Foods

It is much easier to make healthy food choices when we feel good. Incorporating more healthy foods into your diet before removing processed foods is much easier than trying to do it the opposite way.

The nutrients from healthy foods are powerful and can provide you with more energy, mental clarity, and an extra pep in your step. These feel good nutrients can make it easier to choose healthier foods. Imagine trying to do it the opposite way and removing processed junk food first. It might be tough when you have intense cravings while your mood and energy levels are low.

A good rule of thumb is to crowd out the bad by increasing the good. It will provide a much easier transition into healthier eating that is enjoyable and sustainable.

Shop On The Outside Aisles Of The Grocery Store

We all know where the delicious chips, cookies, and sugary snacks live in most grocery stores, the inside aisles. In comparison, fresh fruits and vegetables, meat, and dairy live on the outside aisles of the grocery store. Next time you are shopping for your weekly meals, try to spend more time in the aisles with fresh foods and stock your cart up with them while minimizing how much time you spend in the aisles that have processed foods.

Consume Foods with Fewer Ingredient Labels

When it comes to eating healthy, it can take a bit more effort, but the benefits are pretty impressive when practiced regularly. Foods with no ingredient labels such as fresh fruits, vegetables, meat, dairy, grains, beans, and nuts are all food-based nutrition that nourish the body without the added ingredients found in most packaged and processed foods. None of us are perfect, and it is important to do the best you can with your available resources.

Some tips for choosing healthy foods on a budget

1.) It is great to keep an eye on weekly sales at your grocery store and stock up when possible.

2.) Buy seasonally. Fresh fruits and vegetables that are in season are less expensive and high in nutrients. These are great to stock up on and freeze any remaining for quick and easy meals.

3.) Shop in the bulk bin aisle and stock up on grains, nuts, and seeds. They are generally less expensive than buying them packaged.

Foods with fewer ingredients on the label will generally have more nutritional value and be better for your health in the long run.

Purchase Organic Food When Possible

Organic food has been shown to have a higher amount of nutrients than its conventional counterpart. You will also be avoiding a wide variety of synthetic pesticides that can be quite harmful to health long term. Not all of us can shop 100% organic all the time but buying certain items organic can be a great way to reduce your synthetic pesticide consumption.

The EWG (Environmental Working Group) puts out a yearly Dirty dozen and Clean Fifteen List that shows the produce that has the most and least amounts of pesticides. This can be a great guide for knowing which foods should be bought organic to avoid high pesticide exposure. Produce such as avocados are generally okay to buy non-organic since they have a thick skin to protect them while strawberries do not. It is a great idea to look up the EWG Dirty Dozen to stay informed so you can make healthier choices for yourself and your family.

Visit the EWG Website HERE

Eat the Rainbow

Fruits and vegetables come in various colors that each have their own unique set of nutrients to support vibrant health. Aim to fill your plate each day with a wide variety of fresh, colorful fruits and vegetables to increase your nutritional intake. Each time you go to the grocery store, challenge yourself to try a new type of produce to boost your nutrition for better health and glowing beauty.

Eat A Wide Variety Of Foods