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How to Start Eating Healthy No Matter How Old You Are

How to Start Eating Healthy No Matter How Old You Are
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You are what you eat — maybe you’ve heard that before. Well, guess what… it’s totally true. What we eat (or fail to eat) plays a significant role in our physiological health. Unfortunately one in four Americans eat junk foods at least once a day… maybe you’re one of them.[1] If you are, there’s no need to panic, you can turn that around starting today.

If you’re like most people, though, you’ll probably have noticed that switching from unhealthy to healthy eating habits can seem a bit challenging. In fact according to a 2012 study, some Americans even find it easier to do their taxes than to eat healthy.[2]

But wait a minute — if eating healthy seems like such a herculean task, is it possible to maintain a healthy daily diet? The short answer — absolutely!

In this article, I’ll show you exactly how to start eating healthy. So sit back and relax as I take you through 12 tips that will help transform your eating habits and set you up for a life time of resounding health.

1. Understand Why You’re Doing This

Okay friend, buckle up because this is going to take some guts. Breaking a bad habit isn’t always easy. You know why? Because it took you years to perfectly adapt to that habit.

So, what do you do? Identify exactly why you’re doing this, and constantly remind yourself of it.

Maybe you want to lose a few (or a lot of!) pounds to get in shape for your upcoming wedding, or you’re trying to avoid diabetes and other health complications associated with sugary foods.

Whatever your reason, write it down and place it where you can see it every day. Trust me, it helps! If your motivation comes from within, you’ll have a much greater chance of succeeding on this quest.

2. Go Easy on Yourself

If you want to build a sustainable lifestyle change, it’s going to take some time, so go easy on yourself. One of the greatest mistakes people make when trying to switch to healthier eating is that they try to erase overnight, a habit that took them years to build.

Oh, no… it doesn’t work that way.

Junk foods stimulate the pleasure center of the brain to get you craving for more. And that craving isn’t going to disappear overnight.

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That’s why you should start small by gradually reducing the amount of unhealthy foods in your diet and replacing them with healthier options. You can start with a 25% substitution, then you can work your way up to 50, 75… until your entire diet is totally transformed into a healthy one.

3. Clear out the Sugary and Highly-Processed Foods

Sugar is a sweet poison…period. It does your body no real good and can inflict a lot of harm including heart disease, cancer and diabetes.[3] So, before you reach for your next bottle of soda or that big cup of ice cream, think twice. According to the Dietary Guidelines for Americans, one of the greatest sources of refined sugars is beverages — think fruit drinks, soft drinks, energy drinks, alcoholic drinks, sweetened coffee etc.

But asides being sugar laden, highly processed foods are inherently bad. This is because bulk of their essential nutrients have been stripped off during processing, leaving you with empty calories and nutritional deficiencies.

So, what do you do? Clear out such foods from your fridge and pantry, because out of sight is out of mind.

But as I earlier stated, you may want to pace yourself. Do it gradually until there’s none left and resolve never to buy unhealthy foods again.

4. Introduce Clean Foods

Clearing out your pantry won’t make much difference on your health if you don’t stock up on healthy foods. But what are those, exactly? Well think of it this way:

Any food that nature provides — you know, the kind of stuff that grows in the ground and spoils if not refrigerated — is a clean food and those are really healthy. Example of clean foods are fruits veggies, nuts, seeds and unrefined whole grains (beans, brown rice, etc.).

Clean foods are loaded with fiber, protein, healthy fats, vitamins, minerals and even antioxidants, all of which are important for overall health.

And when, you fill your kitchen and refrigerator with these kinds of foods, you’ll naturally eat more of them and develop a lasting taste for healthy diets.

5. Don’t Ignore Nuts and Seeds

Nuts and seeds may appear tiny, but don’t be fooled — they pack a serious nutritional punch.

Chia seeds for instance contain protein, fiber, antioxidants, Omega-3 fatty acids and a ton of minerals like calcium, phosphorus, iron and manganese.[4] All these nutrients play a significant role in promoting good health.

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Other great nuts and seeds include flaxseed, pumpkin seeds, almonds, pistachios and dried berries.

Getting more nuts and seeds into your diet isn’t so difficult either. You can sprinkle them over your cereal, make them a part of your baking recipe or simply snack on them instead of a fries or candy bars.

6. Add Veggies to At Least One Meal Each Day

Your transition to healthy eating wouldn’t be complete if you don’t make vegetables a regular part of your diet. Veggies contain so many important vitamins, minerals and phytonutrients that help your body systems function properly.

Besides the impressive nutritional profile, vegetables — especially high-fiber varieties — also act as “fillers.” In other words, it makes you feel fuller, while consuming a considerably lower amount of calories. They may also help to reduce cravings for junk foods.

So, for a start, aim for at least one serving of vegetables per day. As you move along, you can fill up to half of your plate with them. But if the thought of eating raw vegetables makes you want to pull your hair out, there are various ways to spice things up.

One of them is by roasting your veggies with salt, pepper and some oil. Combine that with your favorite whole grains and protein sources, and you’ve got a delicacy in your hands.

Another approach is to add veggies to your soup recipes. Either way, your body will thank you for consuming this amazing food.

7. Make Healthy Foods Readily Available

If you’re really serious about eating healthy, then it goes without saying that you need to surround yourself with healthy foods. This is because when you’re really hungry, you’ll most likely eat the first thing you see. If that happens to be bananas and apples, great. But if your cupboard is still loaded with bags of fries, then that’s what you’ll probably eat.

So, keep healthy foods anywhere you know you’ll look for food, on the kitchen cabinet, the cupboard, the refrigerator, pantry, on your desk at work… everywhere! Merely seeing these healthier food options can help to condition your mind to your new eating habit.

For more healthy foods inspirations, check this out:

15 Healthy Snacks You Should Always Have At Home

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8. Eat in Smaller Plates

While it’s important to stock up on healthy foods, you still need to watch your portion sizes. That’s right, eating too much whole grains, peas and even fruits can still make you fat.

When you eat from large plates, you’re likely to eat more because it can trick your brain into thinking you haven’t had enough.

But when you eat on smaller plates, you’ll feel full quicker, thereby avoiding overeating even while you’re on a healthy diet.

9. Use Whole Grain Flour When Baking

Sometimes you just need to bake. But when you do, be sure to use whole grain flour.

Why? Well… it contains the bran and germ — which is absent in regular flours — and these significantly improves the nutritional quality of whatever products you make from it.

If you’re not entirely comfortable with the look, feel or taste of whole-grain flours, though, you can start off by substituting just half. As you get more and more used to it, you can ditch the regular flour completely.

10. Have a Green Smoothie Every Morning

Nothing quite matches the thrill a green smoothie gives at the start of each day. Starting your day with a glass of blended fruits and veggies does your body a whole lot of good, such as cleansing the colon, reducing sugar cravings and supplying of energy, vitamins and minerals. And — this may surprise you — it also tastes great.

Green smoothies also contain lots of chlorophyll — a strong antioxidant that flushes out free radicals from your system.

If you haven’t tried it before, here’s a simple recipe: take 2 ripe bananas, two handfuls of leafy greens (e.g., spinach) and 1 cup of water. Blend everything for a few minutes in your blender until it’s very smooth and enjoy.

Or you can try out these green smoothie recipes:

30+ Flavorful Green Smoothie Recipes That You Can Make In Less Than 5 Mins!

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11. Pay Attention to Labels

Before you purchase any packaged product, you need to start paying serious attention to what its label says. If it contains too many artificial ingredients, then it’s probably not good for you, so drop it and look for another.

But how do you know if the ingredient is artificial? If the ingredient almost makes you bite off your tongue in an attempt to pronounce it, then its probably artificial and you need to return it back to the shelf.

Always stick to products with all-natural ingredients and little or no sugars or artificial sweeteners.

12. Drink Lots of Water

So far I’ve been discussing what to eat or not eat, but what you drink is just as important. And if there is one liquid you must constantly load up on, it’s water. You could never go wrong with this one.

Booze on the other hand isn’t a good idea if your desire is to maintain a healthy lifestyle. The same goes for soft drinks and other sweetened beverages.

So, starting with a glass in the morning, endeavor to work your way up to a gallon of water per day. Your body will thank you for it.

Have difficulty drinking enough water? Here’s something for you:

How to Drink More Water Easily When It Seems Like a Major Chore

The Bottom Line

Switching to a healthier eating pattern isn’t as hard as most people would have you believed. All you need to do is start small and introduce at least one healthy food into your diet each day.

With those baby steps, you’ll eventually reach the point where every single meal you have on daily basis is a healthy one.

Be sure to also keep yourself accountable by monitoring your progress and constantly reminding yourself of why you decided to make the change in the first place. It may seem daunting at th beginning, but as you keep at it, it’ll get easier, I promise.

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Featured photo credit: Brooke Lark via unsplash.com

Reference

More by this author

Richard Adefioye

Richard has a unique passion for healthy living and productivity.

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Last Updated on July 12, 2021

100 Incredible Life Hacks That Make Life So Much Easier

100 Incredible Life Hacks That Make Life So Much Easier
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Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

By tweaking little things in your daily life, it can make your life much more convenient!

Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

83 tie a small piece of bright colored fabric

    84 write random letter

      85 use a rubberband

        86 dorm smell bad

          87 lean your phone on your sunglassess

            89 how to waterproof your shoes

              90 take a picture of the name card

                91 iron inside out

                  92 old newspaper

                    93 tumble try shoes

                      keep a card like this

                        SONY DSC

                          94 soap bar

                            95 make a hole

                              96 drop the battery

                                97 use a coozie

                                  98 when taking a picture

                                    use a clean dust pan

                                      try a pants hanger

                                        use your cellphone light

                                          use a spring from an old pen

                                            quick and easy iphone speaker

                                              user binder clips

                                                wrap a wet paper towel around your beverage

                                                  put pancake mix in a ketchup bottle

                                                    clean out an old lotion bottle for your beach

                                                      use a muffin tin to serve condiments at a bbq

                                                        doritos are great for kindling

                                                          use nail polish to identify different keys

                                                            use a hanging shoe rack to store cleaning supplies

                                                              freeze grapes to chill white wine without

                                                                use paper clips to organize your cables

                                                                  almost finished your jar of nutella

                                                                    sick of having a box full of tangled

                                                                      unroll the rim to increase the capacity

                                                                        cut open toilet paper rolls and use as a cuff

                                                                          remove the stem from strawberries

                                                                            turn an old bottle into a simple little cord holder

                                                                              for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                how to fold a fitted bed sheet

                                                                                  tired of snoozing past your alarm

                                                                                    place a rubber band around an open paint can to wipe your brush on

                                                                                      ut a wooden spoon across a boiling pot

                                                                                        use bread clips to save flip-flops

                                                                                          take pictures of friends holding items

                                                                                            how i always know which headphone is the left one

                                                                                              put a stocking over the end of a vacuum

                                                                                                How to make sure you drink enough water

                                                                                                  user a can opener to open blister

                                                                                                    good sandwich guide

                                                                                                      turn your muffin pans upside down

                                                                                                        50 pounds of groceries and living on the 5th floor

                                                                                                          the right way to make a blt

                                                                                                            add one teaspoon of baking soda

                                                                                                              38

                                                                                                                hair straighteners equals to collar irons

                                                                                                                  stack your clothes vertically to see them all

                                                                                                                    the right way to make cookies in the summer

                                                                                                                      how to clean a blender

                                                                                                                        the right way to eat a popsicle

                                                                                                                          use bread clips to label and organize power cords

                                                                                                                            to get the built up residue off of your shower head

                                                                                                                              user a hair clip to orgainize long wires

                                                                                                                                a frozen saturated sponge in a bag

                                                                                                                                  rub stuck zipper teeth with a graphite pencil

                                                                                                                                    use a soda pop tab

                                                                                                                                      50

                                                                                                                                        51 How to multiply large numbers in your head.

                                                                                                                                          52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                            rub a walnut on damaged wooden furniture

                                                                                                                                              kids fall out of bed

                                                                                                                                                use toothpaste to clear up hazy car

                                                                                                                                                  58

                                                                                                                                                    59 keep pizza out while driving home

                                                                                                                                                      60 put your straw through the tab to keep it from rising

                                                                                                                                                        hold oreos with a fork so your fingers

                                                                                                                                                          Never lose your remotes again

                                                                                                                                                            hiding your emergency money

                                                                                                                                                              use a bread tab to hold your spot on a roll

                                                                                                                                                                if you are at a hotel and run out of chargers

                                                                                                                                                                  keep a square of cardboard in a ziplock bag

                                                                                                                                                                    If you need to pee or smoke at a bar

                                                                                                                                                                      drill holes in the bottom of your garbage

                                                                                                                                                                        use an accented letter as your passcode

                                                                                                                                                                          use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                            do something unusual when locking the door

                                                                                                                                                                              when heating leftovers space out a circle in the middle

                                                                                                                                                                                dont burn yourself in those hard to reach candles

                                                                                                                                                                                  put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                    75 use a piece of paper to organize

                                                                                                                                                                                      use half a pool noodle

                                                                                                                                                                                        pencil case to store cables

                                                                                                                                                                                          78 clothespin to hold nail

                                                                                                                                                                                            79 make blts

                                                                                                                                                                                              80 take a picture of your fridge

                                                                                                                                                                                                81 fill plastic water bottles

                                                                                                                                                                                                  82 right ways to eat chips

                                                                                                                                                                                                    99 if your plug keeps failing

                                                                                                                                                                                                      100 put the banana on the wire

                                                                                                                                                                                                        88 before you throw away a post it

                                                                                                                                                                                                          Source: Reddit LifeProTips

                                                                                                                                                                                                          There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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