Set up a foolproof plan for lasting healthy eating habits! Fill your plate with a variety of colorful food, try plant-based diets, and plan your meals and snacks ahead of time.
Let’s face it: while a lot of people may start off eating healthier with high hopes, these habits may not be sustained in the long run.
However, by setting up rules that support healthy eating, you can create a sustainable approach to nutrition that empowers you to reach your goals.
Rule #1: Fill your plate with colors!
A balanced diet involves consuming a variety of foods from all food groups, including fruits, vegetables, whole grains, lean proteins, and healthy fats.
Aim to fill your plate with a colorful array of nutrient-dense foods at each meal to ensure you’re getting a wide range of vitamins, minerals, and antioxidants.
Here’s a quick breakdown of benefits associated with different color groups:
- Red: Red fruits and vegetables like tomatoes, red peppers, and watermelon are rich in lycopene, an antioxidant linked to heart health and reduced risk of certain cancers.
- Orange and Yellow: Carrots, sweet potatoes, and oranges offer a ton of beta-carotene which turns into vitamin A, supporting eye health and boosting the immune system.
- Green: Green veggies like spinach, kale, and broccoli contain chlorophyll, lutein, and zeaxanthin which all contribute to eye health and cellular protection.
- Blue and Purple: Blueberries, eggplant, and grapes are high in antioxidants called anthocyanins which help boost cognitive function and support heart health.
- White and Brown: Foods like garlic, onions, and mushrooms contain allicin and quercetin which have anti-inflammatory and immune-boosting properties.
Rule #2: Ditch processed foods by considering plant-based diets
A good way to enjoy minimally processed foods without thinking twice about which foods are processed is by going on a plant-based diet.
Plant-based diets, which focus on whole, minimally processed foods derived from plants, offer numerous health benefits and can support healthy eating habits.
Incorporating more plant-based meals into your diet can help increase your intake of fiber, vitamins, minerals, and antioxidants while reducing your consumption of animal products and processed foods.
Experiment with new recipes and ingredients to discover delicious plant-based meals that satisfy your taste buds and support your health goals.
Rule #3: Plan ahead of time.
Set yourself up for success by creating systems and routines that remove the temptations of eating too much processed food.
- Stock your kitchen with nutritious foods and convenient healthy snacks.
- Prep your meals and snacks ahead of time to help you control your food portions.
- Prioritize mindful eating practices.
By making healthy eating a priority and incorporating it into your daily routine, you can set yourself up for long-term success and enjoy the benefits of improved health and well-being.
Will you follow these super simple rules to sustain healthier eating?
Remember that small changes add up over time, so be patient with yourself and celebrate your progress along the way!
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