Small, consistent changes can help you build healthier eating habits without feeling overwhelmed. Pick a few that resonate with you!
1. Upgrade Your Hydration
- Start your morning with a glass of water before coffee.
- Add electrolytes (like LMNT) to support hydration, especially if you sweat frequently or feel sluggish
- Carry a reusable water bottle to sip throughout the day.
2. Make Protein a Priority
- Add an extra serving of protein per meal (e.g., an egg, Greek yogurt or lean meat).
- Swap processed snacks for protein-rich options like almonds, cottage cheese, or hard-boiled eggs.
- Add protein powder to your coffee and/or smoothie
3. Balance Blood Sugar Naturally
- Eat protein and healthy fats first, then carbs.
- Swap juice or soda for sparkling water or herbal tea.
- Save fruit for dessert to avoid sugar spikes.
4. Sneak in More Vegetables
- Add greens to eggs, smoothies, or sandwiches.
- Roast a batch of broccoli, peppers, or carrots for easy meal add-ons.
- Try zucchini noodles or cauliflower rice instead of refined carbs.
5. Cut Back on Processed Foods
- Replace chips with nuts or roasted chickpeas.
- Swap store-bought salad dressing for olive oil, lemon & salt (or oil & vinegar).
- Reduce added sugar by checking labels (aim for less than 5g per serving).
6. Eat Mindfully & Enjoy Your Food
- Put down your phone and focus on eating at mealtimes.
- Chew slowly—digestion starts in your mouth!
- Stop eating when you’re satisfied (not stuffed).
7. Prepare for Success
- Batch-cook proteins & veggies for the week.
- Keep healthy snacks handy (nuts, Greek yogurt, fresh fruit, boiled eggs).
- Plan meals ahead to avoid last-minute unhealthy choices.
8. Upgrade Your Breakfast (or First Meal of the Day)
- Swap sugary cereals for protein & fiber-rich options like eggs, Greek yogurt, or chia pudding.
- Add a handful of greens to an omelet or smoothie.
- Smoked Salmon & Avocado on Whole-Grain Toast
- Quinoa Breakfast bowl with eggs or salmon, greens, pumpkin seeds
9. Improve Digestion & Gut Health
- Start meals with bitter greens (arugula, dandelion, radicchio) to support digestion.
- Add fermented foods (yogurt, kimchi, sauerkraut) a few times a week.
- Drink ginger or peppermint tea to aid digestion instead of relying on antacids.
10. Optimize Your Cooking Methods
- Roast or steam vegetables instead of boiling to preserve nutrients.
- Swap deep-frying for air frying, grilling, or baking.
- Cook with stable fats like avocado oil, tallow, or coconut oil for high-heat cooking. Use olive oil for salads and low-heat dishes.
- Ditch vegetable and seed oils (canola, soybean, corn) as they are highly processed and inflammatory.
11. Snack Smarter
- Keep healthy snacks visible—nuts, fruit, or low-sugar protein bars instead of processed options.
- Swap chips for crunchy veggies & hummus or roasted seaweed snacks.
- Craving something sweet? Try dark chocolate (80%+ cacao) with almonds instead of candy.
12. Build a Balanced Plate Every Meal
- Follow the “protein + fiber + healthy fat” formula to keep meals balanced.
- Fill half your plate with non-starchy veggies before adding other foods.
- If you strength train regularly, increase protein intake to support muscle recovery and metabolism.
- Use smaller plates for portion control without feeling deprived.
13. Make Healthy Eating Effortless
- Keep a bowl of washed fruit or nuts on the counter for easy access.
- Pre-chop veggies for quick meals.
- Have go-to healthy meals for busy days to prevent last-minute takeout.
14. Create a Stress-Free Relationship with Food
- Eat without distractions—skip TV, scrolling, or working while eating.
- Allow treats in moderation instead of labeling foods as “bad.”
- Practice gratitude for food—pause before eating to appreciate your meal.
15. Make Grocery Shopping Healthier
- Shop the perimeter of the store—focus on fresh produce, protein, and dairy before heading to packaged aisles.
- Check ingredient labels—the fewer ingredients, the better. Avoid added sugars, seed oils, and artificial preservatives.
- Don’t shop hungry—you’ll be less tempted by processed snacks and impulse buys.
- Plan your meals for for a few days at a time to stay on track.
16. Stay Consistent, Not Perfect
- Follow the 80/20 rule—aim for nutrient-dense meals 80% of the time, leaving room for enjoyment.
- If you eat something “off plan,” move on—one meal won’t derail your progress.
- Focus on progress, not perfection—every small habit adds up!
Small changes, big results!