Struggling to eat healthy? You’re not alone! Many people find it difficult to start healthy eating habits, and when they do, habits are almost always abandoned because they did too much, too quickly.
At UpFresh Kitchen, we have come up with a list of healthy, and more importantly easy, eating habits you can start to incorporate in your daily routine. Keep reading to learn how you can use these healthy habits into a lifestyle.
1.Reflect on Your Current Habits
The first step to creating better eating habits is to reflect on your current habits. We are often unaware of our own eating habits because they have become routine, so stop for a moment and think about what you eat, as well as how you eat.
Begin by asking yourself questions about your current eating habits. Do you eat at a table, or while standing up? Do you always feel extremely full after a meal? How much water do you drink in a day? These questions can help you determine if you already have some healthy habits, and some habits you may need to change. For example, eating while standing can lead to overeating or feeling hungry again faster. If you are feeling extremely full after a meal it could mean your portions are too large. Or maybe you’re already drinking plenty of water a day, which means you’re doing a great job staying hydrated! Once you have reflected on your behavior, then you can start to make the necessary changes towards a healthier lifestyle.
2. Read The Labels
Information is key when it comes to creating healthy eating habits. One of the first things you should do before you eat anything is read the label. Just not in an obnoxious, “there are only 12 calories in this!” kind of way.
The nutritional information that is provided on the back of food products can help you plan your meals and create a healthy, balanced diet. It can also help you track calories, carbohydrates, and even determine what portion size of a certain food you should eat.
Pro Tip: Track what you eat for a week. Use the nutritional information to assess your current eating habits, see what you’re getting too much or not enough of, and use this to help you create new goals and form better eating habits in the future.
3. Eat A Balanced Diet
Your body needs a variety of vitamins, minerals and energy sources to keep its systems working properly. In order to give your body what it needs, it’s crucial to eat a balanced diet. Incorporating a variety of fruits and vegetables, complex carbs, healthy fats and proteins throughout the day will give your body the energy it needs to stay healthy. Trust us, your body will thank you!
4. Eat Your Veggies First
The next healthy eating habit you can develop is to eat your vegetables first. This will help you fill up on the most nutritious part of your meal. Not only that, but by starting with your veggies you avoid overeating, while ensuring you get the vitamins and minerals you need to keep your body strong.
5. Take Your Time
Slow down and enjoy your food. With our lives being more busy than ever before, people tend to rush through the little parts of the day that are important to their wellbeing. So, take your time when you eat! What’s the rush? Put your fork down after every bite, and time yourself if you have to. This helps you be more mindful of your portion sizes and aids the digestion process.
6. Use Smaller Plates
The goal here is to refrain eating with your eyes. Sometimes, overeating is caused by thinking you have to fill up the entire plate. On a large plate, a lot of food may not look like as much as it actually is. On a smaller plate however, it’s easier to achieve a more reasonable portion size.
7. Drink More Water
Drinking water is vital to our health. Our bodies are only able to function properly if they have the right amount of water. For most adults, the recommended daily intake of water is eight, 8oz. glasses a day. Although it may seem like a lot at first, try to gradually increase the amount of water you drink until you no longer see it as a chore, but rather a part of your daily routine.
Pro tip: If your schedule keeps you busy, try working “water breaks” into your day. Staying on the go can make remembering to stay hydrated difficult, so set reminders to help you hit your daily water intake!
8. Turn Off The Screen
One of the best eating habits we can develop is being more mindful while we eat. Oftentimes, we find ourselves sitting in front of the TV or on our phones while we eat, which can lead to overeating. Not only will being in the present moment help you stay on track with your portions, but it will also teach you to appreciate the food you’re eating.
Sit at the table and spend time with those in your home. Talk about your day, slow down and experience every bite. When you treat meal time as a special time to take a break from your busy, stressful life, it can not only improve your physical health, but your mental health as well.
9. Be Consistent
Habits. They are hard to create, and even more difficult to maintain. It is said that a routine takes 21 days to build, and 90 days to become a part of your lifestyle. Develop a routine that works for you and your lifestyle and commit to it. Soon, you will see the positive effects of your efforts.
10. Reorganize Your Kitchen
One of the main reasons people struggle to make good choices while at home is that healthy options are less accessible. Place a bowl of fruit on the counter and keep other healthy options where you can easily see them in your refrigerator or pantry. This small change makes it more likely for you to choose the healthier options. Likewise, keep unhealthy options in tougher to reach areas. This will make it more difficult to choose them. Out of sight, out of mind!
11. Plan Your Meals Ahead of Time
One great tip for eating healthy is to plan your meals ahead of time. This makes it easier to be consistent because it takes the guesswork out, making it less likely for you to choose an unhealthy option. Meal prep can come in a variety of forms, from ingredients for you to cook yourself, to ready-to-eat meals.
Want even more tips for a healthy lifestyle? Read our blog on the top health tips for 2020 here.
At UpFresh Kitchen, we offer a variety of well-balanced, healthy meals that are ready to eat for breakfast, lunch, and dinner. Pick your meals online and order them right to your door. Without leaving the house, you will have delicious meals that will make it easy for you to create healthier eating habits. Ready to place an order? Click below to choose your meals for the week.