10 Simple Ways To Eat Healthier Every Day

2. Eat more whole foods.

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Whole foods like vegetables, fruits, whole grains, nuts, and seeds are packed with nutrients and fiber. These foods are less processed and provide more health benefits than their refined counterparts. Aim to fill your plate with a variety of colorful fruits and veggies to ensure you’re getting a broad spectrum of vitamins and minerals.

Pro Tip: Make half of your plate vegetables at every meal and try to eat them first before you eat a bit of carbs. A 2017 study examining 16 people with type 2 diabetes found that when people ate veggies first and carbs last, their blood sugar levels rose much less—by about 53%—compared to when they ate carbs first. This suggests that delaying carbohydrates in a meal could help keep blood sugar levels more stable.

3. Cut back on added sugar.

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Added sugars are found in many processed foods and sugary drinks. Excess sugar can contribute to weight gain, energy crashes, and even chronic diseases like type 2 diabetes. Opt for naturally sweetened snacks, such as fresh fruit, and limit your intake of sugary drinks, including soda and juices. You can swap out sugary snacks for fruit or nuts when you’re craving something sweet.

4. Drink more water.

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Staying hydrated is key to good health. Often, we confuse thirst with hunger, leading to unnecessary snacking. Drinking water throughout the day helps regulate your appetite, keeps your skin glowing, and supports digestion. You should aim for at least 11 cups of water a day, according to the Mayo Clinic.

To make sure you’re hitting your water goals daily, consider purchasing reusable water bottles and filling them up daily so that you can drink water throughout the day consistently. Hate the taste of water? Abbey Stone, a writer at SELF, suggested adding a little flavor to your water to keep you hydrated and satisfied. 

“I like to keep multiple mix-ins on hand that make my water taste better so I’m more likely to drink more of it,” Stone said in a Jan.1 interview with the outlet.  “Some of my favorites include lemon and lime slices (I freeze them, so they keep longer and can also double as ice cubes), True Lemon crystals (you can cook with them too!), and Hydrant electrolyte packets (I have one every morning).”

5. Practice portion control.

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Even healthy foods can contribute to weight gain if you eat them in large quantities. Practice mindful eating by listening to your body’s hunger cues and serving yourself smaller portions. Eating slowly and savoring each bite can also help prevent overeating. Use smaller plates and bowls to help control portion sizes.

6. Incorporate lean proteins.

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Protein is essential for building muscle, repairing tissues, and maintaining a healthy metabolism. Opt for lean protein sources such as chicken, fish, beans, lentils, and tofu. These foods can help you feel full longer and support your body’s overall function.

Pro Tip: Include a source of lean protein with each meal, like grilled chicken or a handful of nuts.

7. Cook more at home.

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Cooking at home allows you to control the ingredients in your meals and avoid hidden sugars, excess sodium, and harmful seed oils that are often found in restaurant dishes. According to the Mayo Clinic, many restaurants use seed oils like canola and corn oil, which are made by extracting oil from the seeds of various plants. These oils are highly processed through chemical steps such as bleaching, refining, and heating to make them suitable for cooking and baking. While they’re commonly used for their neutral flavor and high smoke point, some health experts caution against excessive consumption due to their high omega-6 fatty acid content, which can contribute to inflammation.

To avoid this, experiment with simple, healthy recipes and make extra servings for leftovers. Use nutrient-rich foods, like vegetables and complex carbs to make tasty meals, and opt for healthy oils like avocado or extra-virgin olive oil to cook with. You can start with easy one-pot meals, like stir-fries or salads, to build your cooking confidence.

8. Choose healthy fats.

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Not all fats are created equal. Healthy fats, like those found in fish, avocados, nuts, seeds, and olive oil, are essential for brain function, hormone balance, and overall health. Replace unhealthy trans fats and saturated fats (found in processed foods and fried items) with these healthier alternatives. Add avocado or a drizzle of olive oil to your salads for a dose of healthy fat.

9. Don’t shop without a list.

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As noted by Healthline, going grocery shopping without a plan often leads to impulse buys—many of which are unhealthy or unnecessary. By creating a shopping list based on your meal plan for the week, you can avoid buying junk food and ensure you stock up on nutritious options. This will help you stay on track with your healthy eating goals.

Pro Tip: Stick to your list and avoid the aisles with tempting processed foods to make healthier choices at the store. Prioritize whole foods. 

10. Listen to your body.

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The key to healthy eating is understanding what works for your body. Pay attention to how certain foods make you feel—whether they give you energy, leave you feeling bloated, or satisfy your hunger. By being mindful of how food impacts your mood and energy, you can make smarter choices that truly nourish your body. It may help to keep a food journal to track what you eat and how it affects your energy levels and digestion.

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