Updated post from 3/5/2020 | Author: Theresa Arguello-Thomas, MBA, BS, DTR
For many, healthy choices may be viewed with a negative connotation such as being restrictive, limiting, or too hard to follow. Even for those who effectively incorporate healthy habits in their daily lives, it is easy to fall into a rut. It’s common for us to focus on the changes or perceived sacrifices that come along with adopting healthy habits and often we have a negative association with change.
Here are some healthy eating tips to consider adding into your daily routine:
- Plan and prepare meals for the week. If a full week is too ambitious, do this for only the weekdays or start off with planning just lunch meals for the week. Planning meals allows you to select ingredients and manage the preparation of the meal, giving you back the control of what you consume.
- Prioritize nutrient-dense foods such as lean proteins, vegetables, and legumes.
- Try to make natural, whole, fresh vegetables and fruits 75% of your plate.
- Add fatty fish such as salmon, trout or tuna to your meal – two to three servings per week.
- Choose whole grains versus processed grains.
- Choose healthy fats high in Omega 3 fatty acids such as olive oil, flaxseed, and avocados.
- Add legumes, nuts, and seeds into your diet.
- Add fresh and dried herbs into your meals.
- Be daring, try out a new vegetable, fruit, or healthy food item each week.
- Hydrate! Choose to drink water vs soda, juices, bottled drinks high in sugar and additives.
- Swap out heavily processed foods with some of the options above. Think of convenience foods, pre-made heat-and-eat meals, and ready-to-eat foods, these options tend to be high in sugar, sodium, fat, and other additives.