Developing healthy nutrition behaviors is crucial for promoting good overall well-being. More specifically, it is important for disease prevention, weight maintenance, energy levels, digestive health, mental and emotional wellbeing, and enhanced longevity. Practicing healthy nutritional behaviors is a lifelong commitment to self-care and long-term health. Follow these tips to start building healthy nutrition behaviors:
- Educate Yourself: Learn about nutrition basics, different food groups, and the importance of eating a balanced diet. Once you know this you will be able to make informed food choices.
- Make Gradual Changes: Start by making small, sustainable changes to your eating habits. For example, focus on incorporating an extra serving of vegetables into your meals or substituting sugary beverages with water or other low-calorie beverages.
- Eat a Variety of Foods: Eat a wide range of fruits, vegetables, whole grains, lean proteins, and healthy fats. Each food group offers different essential nutrients, so diversity is key.
- Control Portion Sizes: Be mindful of portion sizes when eating. Use smaller plates and bowls, and be aware of your body’s hunger cues. Portion out your plate and then go sit at the table so the food isn’t easily accessible.
- Plan and Prepare Meals: Plan out your meals and groceries in advance so you have healthy options available. Decide on a handful of meals you would like to eat during the week and fill out a calendar to help stay on track. This helps to reduce eating easy convenience foods that are unhealthy and also helps prevent impulsive food choices.
- Limit Processed Foods and Added Sugars: Minimize processed and packaged foods you consume because they are typically high in unhealthy fats, added sugars, and sodium. Have a limit in mind so you can stay on track and aim for whole unprocessed foods when possible.
- Stay Hydrated: Drinking plenty of water is important for maintaining hydration, controlling appetite, and supporting digestion.
- Practice Mindful Eating: Take the time to slow down and pay close attention to your food while eating. Chew your food thoroughly, savor the flavors, and eat without distractions. The more you practice mindful eating the easier it will be for you to recognize your hunger cues.
Prioritizing nutritious food choices and eating well balanced meals will improve your overall quality of life and reduce your risk of developing chronic diseases. Follow the 8 tips listed above to start building healthy nutrition behaviors to improve your future health.
By: Coach Mariah