People with healthy eating habits live longer and are at a lower risk for serious health problems like type 2 diabetes, heart disease, and obesity.
Healthy eating habits consist of choosing healthy foods and beverages and eating a balanced diet on a regular basis. Want to transition to healthier eating habits? To change your eating pattern, choose a good nutrition plan that emphasizes fruits, vegetables, whole grains, and lean protein.
While making lifestyle changes such as dietary habits may seem hard, don’t give up; even small changes can go a long way to staying healthier longer. Don’t be afraid to ask your doctor or medical team for help. Our family practice team includes a nutritionist, consider making an appointment with them for help with a comprehensive healthy diet plan.
Here are some tips to help you take steps toward healthier eating habits.
Skip the Packaged Food
While not all packaged or processed foods are terrible, many contain high amounts of sodium, saturated fats, and added sugars. Eating packaged, ultra-processed foods has been linked to increased rates of obesity, type 2 diabetes, high blood pressure, and an increased risk of cancer.
If you do buy pre-packaged meals or foods, be sure to read the nutrition labels. Try to purchase the products with the fewest ingredients and stick to those you understand.
Stay Hydrated
You need to drink plenty of fluids to prevent dehydration. Drinking water is your best choice as it has no calories, unlike sugary drinks. It’s generally recommended that you drink 11 to 15 cups of water or other low-calorie non-alcoholic beverages per day.
Staying hydrated is important for your health. Dehydration can lead to overheating, unclear thinking, mood changes, kidney stones, and constipation. What’s more, drinking water before you eat can help you to feel full, potentially helping you eat less.
Eat at Home More
When we dine out too often, we tend to increase our calorie intake. Fast-food joints and restaurants typically prepare meals that are high in calories, added sodium, fat, and sugar.
Not only can meals you prepare at home be healthier, since you know exactly what’s in them, but they can also save you money. Studies have shown that people who cook at home eat higher-quality food, consume fewer calories, spend less money on food, and experience less weight gain over time than those who eat out or eat packaged dinner foods on a regular basis.
Having a healthy home-cooked plan can focus on using lean proteins, whole grains, and plenty of vegetables while limiting fats and added sodium. Having an eat-at-home plan can also help you resist impulse purchases – “want fries with that?”
Plan Your Meals
Creating a meal plan involves planning your meals for a chosen period, typically a week. Planning meals can help you make more nutritious choices, control portion sizes, and help with more effective grocery shopping. In addition, you save yourself from the daily frustration of answering the question, “What’s for dinner?”
Taking the time to plan for healthier meals encourages you to break bad habits and adopt healthier eating habits. Creating a plan can help you focus on better nutrition. That focus makes it easier to build a variety of fresh fruits and vegetables, vitamins, and minerals into your diet. Moving to a healthier way of eating requires careful attention to ingredients and meal assembly. Planning ahead ensures you have the correct ingredients on hand, making it easier to stick to your plan without feeling overwhelmed or tempted by fast-food options.
Prep Snacks
While it’s important to pay attention and not mindlessly eat while watching TV or scrolling through your socials, snacking will happen. As part of your food plan, creating a plan for snacks and preparing healthy choices in advance can encourage healthier habits.
Have plenty of healthy snacks like fruits, nuts, or vegetables on hand and limit the junk food in the cupboard. Try washing and cutting fruits and placing them in individual snack baggies for easy grab-and-go consumption.
Choose More Nutritious Foods
You should consume a variety of foods to make sure you’re getting all the nutrients you need and eating a balanced diet. When choosing foods for your meal plan, focus on:
- More Fruits – Fruits and vegetables are a great source of vitamins and minerals and fiber, and should make up just over a third of the food you eat daily.
- Less Saturated Fat – Too much saturated fat can increase the amount of cholesterol in your blood, increasing your risk for heart disease and high blood pressure.
- More Fiber – Fiber helps you lower cholesterol levels and control blood sugar. Fiber also helps make you feel fuller longer and maintains digestive health.
- Less Sodium – Eating too much sodium can increase your risk of high blood pressure, heart attack, and stroke.
- More Veggies – Not only do fresh vegetables taste delicious, but they are also a great source of vitamins and fiber.
- Less Sugar – Consuming too much sugar can lead to weight gain, tooth decay, type 2 diabetes, high blood pressure, and other adverse health conditions.
- More Vitamins and Minerals – Vitamins and minerals are essential nutrients your body needs to operate at healthy levels. For example, calcium and vitamin D work together to promote bone health, and potassium helps the kidneys, heart, muscles, and nerves function properly.
While you can’t prevent all illnesses, taking a proactive approach to proper nutrition and a healthy lifestyle can strengthen your immune system, reduce stress, promote better sleep, prevent injury, alleviate depression, and improve energy levels.
For more tips on helping you and your family eat right, schedule an appointment with our nutritionist. We offer one-on-one appointments in person and telehealth!
Our team is committed to delivering compassionate health care for our patients. As part of your medical team, we are here to provide you with the best care in all aspects of your healthcare needs, including celiac care. For more information on our medical practice or Wellness Program, contact River Bend Medical Associates or call 916-392-4000.
