Thinking about eating healthy is a lofty goal of many people, but unfortunately, one we don't often stick to. According to the CDC, fewer than 1 in 10 adolescents and adults eat enough fruits and vegetables. Instead, our diets contain too much sodium, saturated fat, and sugar, which could increase the risk of chronic diseases.
The good news is eating healthy doesn't have to be an all-or-nothing venture. It also doesn't need to be so difficult. Here's how to empower yourself to eat healthily and get control over your nutrition.
Starting small is the cornerstone of healthy eating. Few people can cut out their favorite processed foods and transform them into a healthy diet overnight. Instead, think about the small changes you can make. Choose one meal a day to fill up on fruits, veggies, lean meats, and a healthy snack option.
Once you get the hang of that small step, increase your efforts to two meals a day and more snacks. Before long, you'll have the hang of healthy eating and make it second nature.
Make It Easy
Beyond starting small, make sure your healthy eating options are easy. Even creating a tasty and satisfying salad can take some trial and error to figure out what pairs well together and what will make you feel satiated.
For mealtime, prep your meals in advance and focus on simplicity. Invest in a few easy snacks, like cherries or bananas, and keep them readily available at work and home. Healthy meal delivery services are also an easy but effective way to pack in more nutrition.
Just make sure you're choosing the right plan, as not all companies provide the healthy food options you're looking for. FitTrax creates handcrafted and macro-friendly meals delivered to your doorstep. We cater to busy people who want to live a healthier, fit lifestyle, whether you're a parent or a pro athlete.
Focus on What You Love to Eat
You'll have an easier time sticking to your healthy eating goals if you consume more of what you already love. Whether you're into crunchy and savory food or sweets, there's a healthy alternative for just about everything. Make a list of all your favorite unhealthy food and look for themes. What is it about the foods you like? Once you get an idea of why you gravitate towards specific options, you can look for alternatives.
For example, dark chocolate is a good substitute for sweets but contains antioxidants and health benefits. Strawberries, blueberries, and yogurt are also flavorful and add superfood nutrition to your diet.
Add Healthy Foods (and Leave the Rest)
You can still eat some of your old go-to favorites; make them a smaller part of your diet and meal prep. If you love fries, eat a smaller portion or switch to sweet potato versions that may prove healthier. Next, make a healthy food option, like a salad or lean meat, the superstar of your plate.
Crowding out your diet with healthy food options is also helpful. Instead of focusing on food restriction, concentrate on what you're adding. Make it your goal to eat several servings of fruits and vegetables each day before you grab unhealthy snacks. Over time, you'll find you crave your old snacks less and feel more satiated and fueled by your new healthy eating lifestyle.
Do Some Quick Journaling
Many people adopt healthy eating lifestyles to lose weight or optimize their athletic ability, but few talk about how good it feels to eat healthily. After your body adjusts and you get past the learning curve, you'll notice you have more energy, are clear-headed, have more focus, and sleep better--even your intimate life could improve.
Make a goal to do some quick journaling of what you're eating and how you feel afterward. You'll start to notice specific foods that make you feel incredible, and others may still make you feel sluggish. Some people feel lethargic after eating almonds, which contributes to melatonin production. And if you've ever over-eaten at Thanksgiving, you'll know the abundance of tryptophan makes you feel sluggish and bloated.
Ready to take control of your healthy eating journey? Enjoy our macro-friendly, nutritious meals and side dishes with orders of 7 to 21 meals at a time. Or you can create custom meals on your own through our A La Carte option with our bulk items to maximize your favorite flavors and nutrients. Get started today.