Eating habits can be hard to establish and difficult to stick with over time. To achieve long-term nutrition success, there are a few simple habits you can incorporate into your daily routine. Here are 10 habits to help you achieve and maintain the nutrition changes you need for a healthier you.
1. Have Healthy Foods On Hand
Have healthy foods accessible and ready at all times. Spend time stocking your pantry and fridge with nutritious items like:
- Fruits – apples, oranges, pears, etc.
- Vegetables – lettuce, spinach, peppers, etc.
- Whole Grains – whole wheat bread, brown rice, etc.
- Lean Proteins – chicken, turkey, fish, etc.
- Healthy Fats – olive oil, avocados, nuts/seeds, etc.
2. Have A Plan
Planning ahead of time can help ensure that you make healthier food choices. Figure out what you are going to eat for the day, make a grocery list, and prepare meals in advance if you need to.
3. Focus On Nutrient Dense Foods
Choose nutrient-rich, whole foods over processed, refined foods. Fill your plate with foods like fruits, vegetables, whole grains, beans, and lean proteins.
4. Learn How To Cook
Spend some time learning how to cook simple and nutritious meals. This will make healthier eating easier and more enjoyable overall.
5. Eat Mindfully
Regardless of what you are eating, pay attention to how you are eating. Sit down and enjoy your food, take your time, savor each bite, and stop when you are full.
6. Keep Up With Food Safety
Be mindful of food safety and hygiene practices. This includes washing your hands, properly storing perishable foods, avoiding cross-contamination, and following cooking temperature recommendations.
7. Stay Hydrated
Make sure to stay hydrated by drinking enough fluids throughout the day. Water is the best choice, but other options can include tea, seltzer, or a low-sugar electrolyte beverage.
8. Make Small Changes
Don’t overwhelm yourself with too many nutrition goals and changes. Start small and make gradual changes that you can actually stick with.
9. Track Your Habits
Keep track of your food intake and other healthy habits. This can help you identify patterns and make changes where needed.
10. Get Support
Find someone to help support and motivate you on your journey to healthier eating. It can be useful to have an accountability partner who can keep you on track.
These 10 habits are easy to follow and can help you make and sustain changes that lead to healthier, more balanced nutrition. Make small changes today and you will be on the path to long-term success!
What foods should I eat to be successful with long-term nutrition habits?
1. Whole Foods: Eating whole, natural food is key to successful long-term nutrition habits. Whole foods are free from processed ingredients, and they can provide you with the most vitamins and minerals to power your body. Examples of whole foods include fruits, vegetables, whole grains, nuts, seeds, and legumes.
2. Lean Proteins: To help nourish your body and build muscle, opt for lean proteins like skinless chicken breast, fish, eggs, and Greek yogurt. These proteins are also low in calories and fat and will help you satisfy hunger for longer.
3. Healthy Fats: Healthy fats can add flavor to your food and are necessary for overall health. Try introducing foods like avocados, olive oil, and nuts into your diet to meet your nutritional needs and help you stay satiated.
4. Fiber-Rich Foods: Eating fiber-rich foods like fruits, vegetables, beans, and whole grains can help you feel fuller longer and provide your body with important vitamins, minerals, and antioxidants.
5. Water: Drinking plenty of water is essential for long-term nutrition habits. Water helps your body function at its optimum level and keeps you hydrated to avoid ailments like headaches, muscle cramps, and fatigue..
What nutrition habits should I follow to be successful with long-term nutrition habits?
1. Eat plenty of fruits and vegetables: Eating a colorful variety of produce ensures that you get a good mix of micronutrients that your body needs to function properly.
2. Include lean proteins: Eating lean proteins such as poultry, fish, eggs, legumes, nuts, and seeds helps keep you feeling fuller longer and can help with weight management.
3. Consume healthy fats: Include a variety of healthy fats from sources such as olive oil, nuts, and avocados in your diet to get essential fatty acids and help promote weight loss.
4. Avoid processed foods: Processed foods are typically high in calories and low in nutrients. Avoiding these can help you reach your nutrition goals.
5. Be mindful of portion sizes: To maintain a healthy weight, it’s important to control your portion sizes and avoid overeating. Measuring or weighing your food can help with portion control.
6. Drink plenty of water: Dehydration can lead to fatigue, headaches, and loss of focus. Staying hydrated by drinking plenty of water throughout the day is important for overall health and wellbeing.
7. Get enough fiber: Eating fiber-rich foods such as whole grains, fruits, and vegetables can help keep you regular and can aid in weight loss.
8. Don’t skip meals: Skipping meals can cause hunger, which can lead to overeating or making unhealthy food choices. Make sure to eat regular meals to stay fueled and on track with your nutrition goals.