Making It a Part of Your Daily Routine
Consistency is the key to reaping the long-term benefits of a healthy diet. The goal is not perfection, but progress. Here are some simple, practical tips to make these nutrient-dense foods a regular part of your life.
Start Small and Be Patient. Don’t try to overhaul your entire diet overnight. Choose one or two new foods to try each week. For example, this week you might focus on adding a serving of berries to your breakfast. Next week, you could try swapping white bread for whole-wheat bread. Small, gradual changes are much more likely to stick.
“Eat the Rainbow.” This is a simple and memorable way to ensure you’re getting a wide variety of nutrients. Try to include foods of different colors on your plate at every meal: red from tomatoes or strawberries, green from spinach or broccoli, orange from carrots or sweet potatoes, and blue or purple from blueberries or eggplant.
Plan Ahead. Take a few minutes each week to think about your meals. Make a simple grocery list that includes plenty of fruits, vegetables, lean proteins, and whole grains. When healthy foods are readily available in your kitchen, you’re more likely to choose them.
Keep Healthy Snacks Accessible. Place a bowl of fruit on your counter. Pre-portion small bags of nuts or seeds. Having healthy options within easy reach can help you avoid less nutritious choices when you feel hungry between meals.
Hydrate Wisely. Don’t forget the importance of water! Proper hydration is crucial for digestion, energy levels, and overall health. Sometimes our bodies mistake thirst for hunger. Try drinking a glass of water first when you feel a pang of hunger.
Listen to Your Body. Pay attention to how different foods make you feel. A healthy diet should leave you feeling energized and well, not uncomfortable or deprived. Find the healthy foods you genuinely enjoy and build your meals around them.
