18 Healthy Eating Habits You Can Start Today

What makes a healthy eating habit? The basics can get lost in the mix with all the nutrition experts and weight loss coaches telling you what and how to eat.

Creating a healthy eating habit takes time; don't expect change in a day. The best way to successfully establish a habit is to start now and follow it one day at a time.

To help you in this new journey, we've collected some basic eating habits you can integrate into your life. Remember, the key to creating lasting habits is to do them every day.

1. Eat More Vegetables and Fruits

Vegetables and fruits are filled with nutrients and energy that keep your body healthy and fit. They have vitamins and minerals which help decrease your risk of cardiovascular diseases and obesity. Many are also high in fiber, like broccoli and Brussels sprouts, and low in calories, like cauliflower and pineapple.

Add your favorite vegetables and fruits to your daily meals. Add the vegetables into the meals, top your desserts off with fruits, or mix them into a salad or smoothie. Snacking on them, too, is recommended.

2. Cook and Eat at Home More Often

Cook and eat more often at home to know exactly what you're ingesting and save money, too. When you cook, you control the ingredients you put in your food, and there's way less fat and salt added to your meals.

Start with simple recipes, especially if you're new to cooking. Check out some delicious recipes online and be open to experimentation.

3. Drink Plenty of Water

Water keeps your body healthy by flushing out toxins and making sure that your body functions properly. Drink 6 to 8 glasses of water daily or more if you're pregnant, breastfeeding, recovering from illness, or in a hot environment.

If you often forget to drink water, put a reminder on your phone. Make it a habit to carry a reusable water bottle wherever you go. To make it more interesting, add lemon, lime, or cucumber to your water for a refreshing taste.

4. Practice Mindful Eating

Mindful eating refers to focusing on the act of eating, savoring the flavors of each bite, and not doing anything to distract from that. This practice helps you feel less rushed and better feel for when you're full.

Start by making your eating space calm and inviting. Focus on your meal, and don't use your phone or watch TV while you're eating.

5. Self-Care and Compassion

Self-care is more than just your skincare routine; it also means being kind to yourself. Establishing healthy eating habits is difficult, and you're bound to feel frustrated and confused along the way. Self-compassion is a powerful motivator for maintaining these changes.

One way to show self-care while promoting healthy eating habits is to set a cheat day where you indulge in your cravings without guilt. Knowing that you can cheat a day in the week helps a lot of people stay on track. Enjoy a steak and potatoes instead of a salad, but remember to do so in moderation.

6. Limit Intake of Processed Food

Processed foods refer to food that has been altered in some form during preparation. Not all processed foods are unhealthy. However, many contain higher levels of fat, sugar, and salt, which make them less healthy than whole foods.

You don’t need to prohibit all processed foods, just the ones that cause havoc to your body. Stay away from added salt, added sugar, and trans fats. Choose fresh and unprocessed foods as much as possible.

7. Drink Less Alcohol

Alcohol contains ethanol, a psychoactive substance that can lead to dependency. According to the World Health Organization (WHO), alcohol consumption was responsible for approximately 2.6 million deaths in 2019. This statistic alone should be enough to keep you away from alcohol for a healthier lifestyle.

If possible, remove alcohol from your drink options entirely. If that's not feasible, minimize your alcohol consumption as much as possible. Drink water or freshly squeezed fruit juice instead.

8. Avoid Fad Diets

Many fad diets promise quick weight loss and health benefits. However, sticking to the basics is the most reliable way to achieve lasting results. Crash diets may offer quick fixes, but they are often unsustainable.

Eat a well-balanced diet rich in essential vitamins and nutrients. Focus on green leafy vegetables, lean proteins, and whole grains. Incorporate regular exercise into your routine for a holistic approach to health and wellness.

9. Limit Sugary Drinks

Who doesn't enjoy a soda with their meals? However, it's something you may want to rethink. The American Heart Association cautions against consuming too many foods with added sugars, particularly sugary drinks, as they can lead to tooth decay, high blood pressure, type 2 diabetes, and even heart disease.

Instead, limit your sugary drink intake and opt for water. If plain water seems too boring, add fruit slices for a refreshing twist.

10. Eat More Whole Grains

Whole grains contain bran, endosperm, and germ, making them a nutrient-rich food option. They supply a wide variety of nutrients, including antioxidants, B vitamins, copper, iron, magnesium, phytochemicals, and zinc.

Be open to choosing whole grains for your bread and pasta. Add oatmeal, brown rice, and whole-wheat flour to your grocery list.

11. Always Eat Breakfast

Many overlook eating breakfast because they're in a hurry to go to work, so they substitute coffee for a meal. However, making time for breakfast is the healthier option. Studies show that people who eat breakfast every day reduce their risk of diseases like diabetes, heart disease, high blood pressure, and stroke.

Dedicate enough time in the morning for breakfast. To save time, prepare it the night before so you can take it on the go.

12. Eating More Nuts

Nuts are often underestimated and overlooked, yet they are powerful food options that provide antioxidants, fiber, and protein. With so many different types of nuts to consider, which is the best choice to add to your healthy meal?

According to the British Heart Foundation, the healthiest nuts are peanuts (which have the lowest calories), almonds, and hazelnuts (which have the lowest saturated fat). When you add nuts to your diet, choose a variety based on the nutrients they can offer.

13. Eat Adequate Protein

Protein is essential for your body as it is responsible for the growth and repair of cells and tissues. Incorporating protein-rich foods into your meals helps maintain your body's health and functionality.

Make sure you have protein with every meal, but this doesn't mean always eating meat. Choosing fish, beans, and nuts instead of red meat can actually lower your risk of diseases like heart disease, cancer, and diabetes.

14. Follow the Rule of Twos

The rule of twos can be applied to your eating habits and alcohol consumption. For eating, it means eating twice as often and chewing twice as long, which helps you eat more mindfully and avoid overeating. For alcohol, it means limiting yourself to two drinks per occasion and having two alcohol-free days each week.

Implementing these rules can lead to healthier choices. The first helps you pace your eating and ensures proper digestion, while the second prevents overindulgence in alcohol.

15. Add Veggies to Your Sandwiches

A sandwich goes beyond just bread and meat, and you can make it more nutritious and filling by incorporating vegetables.

Adding vegetables like cucumber, onion, and tomato makes your sandwich healthier and tastier. The crunch of cucumber and the sweet burst of onion and tomato transform a simple sandwich into a satisfying and delicious meal.

16. Eat Healthy Snacks

Snacking on ice cream and chicken nuggets sounds heavenly, but if you want to live a healthier life, choose healthier meals instead. Whole foods like nuts and fruits work incredibly as snacks. Whole grain crackers, eggs, and tuna are all filling and healthy at the same time.

At the grocery, get yogurt, trail mix, and a bunch of nuts and seeds. Make some fruit cups and add carrot or cucumber sticks if you like.

17. Increase Fatty Fish Intake

Fish offers protein and omega-3 fatty acids, which help reduce the risk of stroke and heart disease.

The American Heart Association recommends eating two servings of fatty fish per week to obtain these benefits. Fatty fish like mackerel, salmon, anchovies, and bluefin tuna are particularly high in omega-3 fatty acids, making them excellent choices for a healthy diet.

18. Use Smaller Plates

A study found that the size of a plate affects both our satisfaction and intake of food. Use smaller plates to help prevent overeating and offer better control over food intake while people also feel fuller.

Consider using smaller plates at home and request them when dining out to manage your portion sizes. It will also make mindful eating easier.