About two months ago, I decided to make some fairly big changes in my eating habits. I wan't eating out every day by any means, and I was eating fairly balanced meals, but I could definitely do better. Now, if you're expecting a person who eats 100% organic, non-processed food, I'm afraid you've come to the wrong place. Personally, I don't feel that's practical or enjoyable. Here are my basic goals: switch any "white foods" (bread, rice, pasta, ect.) for whole-grain foods, cut out processed foods as much as possible, cut down significantly on artificial sugar, increase my fruit and vegetable intake (although mostly it's just my veggies I've been working on--fruit has always been a big part of my day), and increase the amount of healthy, lean protein. I've also greatly upped my exercise (but I won't be covering that here in this post).
So what did I decide to do? First and foremost, I want to make it clear that what I am doing is NOT NOT NOT a diet--I have been making sustainable changes in my eating habits that I plan to keep up for as long as I feel it works well for me and makes me feel good. As needed, I'll adjust my habits. Some of them may not sound like tips for eating healthy, but I promise they all tie in. With all these tips, keep in mind: food is medicine. Food will truly has the power to make you feel great or feel awful (physically AND emotionally!), so making healthy choices helps you feel at your best and love how you feel. I still have lots to learn on my healthy eating journey, but here are some helpful tips I've learned so far in my journey:
- Tips to eat healthy and love it:
- 1. Plan on a rough start when you first change your eating habits, especially with sugar (if that's been a big part of your diet) (It get's better after this!). I know, it's a depressing note to start on. What kind of tip is that? But I think this is an essential point to know going in. If you expect you are going to suddenly eat nothing but veggies (just an example) and love, you're probably in for a big disappointment. The good news is, after about three weeks (at least for me), I started to crave things that were GOOD for me, and the cravings of the not-so-good items decreased. It takes time for your body to adjust. But when it does, it's easily worth it.
- 2. Don't cut out everything you love. Going "cold turkey" really doesn't work well, and in fact, I don't think you should even have to get rid of the things you love. Love ice cream for example (I do)? Don't get rid of it, just cut down on how much you eat and how often. It'sVERY important not to hate the increase of healthy things into your life. Keeping some treats in your repertoire will help you stay on track with the majority of the healthy lifestyle.
- 3. Change how you view your food choices. This one can be tricky, but I think it's key: look at healthy eating by focusing on what you are ADDING, not what you are cutting out. In other words, focus on what you CAN have, instead of what you can't. When I was saying things to myself like, "I wan't that bag of chips, but I really shouldn't." and instead focus on that awesome fruit salad you GET to eat later. It will make food more enjoyable, and will help take a big edge off of possible resentment you feel about cutting out some not-so-good-for-you favorites. There is a large list of foods that are good for you, and taste good too. Use this as an opportunity to enjoy the wide variety!
- 4. Find ways to reduce stress in your life. Reducing stress is easier said than done, and this could include dozens of blog posts. Rather than going off on "how" to do it, I'll focus on the "why." Stress gives our body signals that we need to prepare for something (in a very archaic, "run away from the bear so you won't get eaten" kind of way), and that stress in turn tells you to eat so you can be ready to face that stress. So find something you love, and make sure you make time to do something you love every day! Your body will thank you.
- 5. Fill your life with good activities. For many of us (me included), eating is an easy thing to do when you're bored. Less boredom will equal less opportunities to make "bored food" choices, which are usually not as good for you.
- 6. Make good food easily accessible. Plan for it. If you already have an apple or celery ready and cut up in the fridge, you'll be more likely to grab it. Usually the less healthy the food, the more accessible and ready to consume it is. Eating healthy does take more time, but this can be reduced by preparing healthy meals or snacks in bulk and saving some to be ready for later.
- 7. Try a new healthy food that looks interesting, or try an old favorite with a new flare. When I first started eating more healthy, I felt pretty restricted. I didn't have a very broad idea of what would be healthy and good to eat. After a couple weeks, I got tired of the choices I'd set for myself. But I had an idea: why not try that funny-sounding or funny-looking healthy food I haven't tried before? Maybe it'll be great, and maybe it'll even be awful, but it'll mix things up and broaden what options you can see as possible. If all else fails, there's a really good chance there are at least a dozen ways to use say tomatoes in a way you haven't before that will spice up your healthy eating repertoire.
- 8. Shop around the perimeter of the store and avoid the middle isles as much as possible. There are definitely exceptions, but typically the foods that are the best for your are going to be found around the perimeter of your grocery store. Whole grain breads, fruits, vegetables, lean-cut meats, and many dairy items are all found by keeping out of the middle isles. The less you walk down them, the less temptation there is to pick up things you probably don't need (like those Oreos, even though they do taste good).
- 9. Dress up your healthy food. Health food purists may cringe at this tip, but teaching yourself to add more healthy foods (and to actually enjoy them) is not to eat them plain. For example, I'm still trying to learn to like a good handful of vegetables. If you don't like lettuce, for example, chances are poor that if you will love that huge bowl of greens you just put in front of you. It's too bland! Add a dressing. You heard me. Add a dressing! The best option would be something simple like olive oil and a spritz of lemon, but it's okay to use other dressings sparingly too. Don't overload, but some is truly okay. (Also, there are studies that show you actually NEED a certain amount of healthy fat for your body to properly digest
that salad). - 10. Drink water before eating. If weight control is your goal in addition to eatinghealthy, drinking water can be a great and simple support system for buffering against hunger. As much as possible, I have tried to drink water before I eat anything. I've been surprised to discover how often I am actually thirsty, not hungry. And if I am hungry, that's fine too, but chances are I'll eat less with the thirst edge taken off. Water is your friend (in proper moderation of course, just like everything else)!
- 11. Learn the power of protein, especially at breakfast. Although many people probably get more of their fair share of protein in their diet, I've always been a person that wasn't very good about getting enough protein, but when I started to include it, I felt SOOOOO much better and more energized. These days, if I don't get protein in my breakfast, I feel sluggish for the rest of the day. And it's important throughout the day too. Healthy foods get a notorious bad-wrap for leaving you hungry. I think in many cases, this is because we picture a salad all by itself as a healthy meal. Protein is a very essential part of a healthy diet because it gives you ENERGY, helps FIGHT CRAVINGS, and KEEPS YOU SATISFIED!
Protein is a must! And there are many healthy forms of protein (eggs, nuts, cottage cheese,tuna (fish in general), lean meats, quinoa, seeds, or even adding protein powder to foods like shakes, ect.). - 12. Grow an herb, vegetable, and/or fruit yourself and cook with it. For me,
growing something myself makes me more excited to use it. The higher your desire and interest in the food, the more chance you'll eat it, and growing the foods yourself is a great way to feel the satisfaction of your efforts and the drive to eat better all in one.
- Most importantly: Love yourself. My best tip is that no matter what size you are, no matter how hard or how easy it is for you to eat healthy, love yourself. Whatever you do, wherever you are, you are loved and important. Keep at the changes you want to make. Rome wasn't built in a day. One step closer is one less step you have to take in the future, and they will add up! Love how far you've come, love where you're going, and feel the joy of life that a healthy life brings.
