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Home / Nutrition & Fitness / 11 tips for healthier eating habits

11 tips for healthier eating habits

A healthy diet can help reduce the risk of some health conditions. Picking up some beneficial habits now might help avoid having to make abrupt changes later.

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healthy eating habits reminder

Eating habits often begin in childhood. Some are healthy, like grabbing your water bottle when you leave the house and layering lettuce and tomato on a sandwich. Some are not so healthy, like drinking soda throughout the day.

You might not think about those established habits — until you have a reason to. Sometimes a test result showing high cholesterol, blood pressure or blood sugar inspires change. Even without a diagnosis, it’s always a good time to adopt healthier eating habits. Making diet changes can help reduce the risk of chronic disease. Diet is linked to heart disease, type 2 diabetes and 13 kinds of cancer.

The majority of Americans don’t eat a healthy diet, according to the American Heart Association. Of course, it’s not all by choice. Systems are in place that make it easier and cheaper to grab a fast-food meal on the way home than it is to buy and prep ingredients for dinner. If you work two jobs, have kids who are picky eaters or don’t live near a grocery store, eating nutrient-rich foods can be even more challenging.

Making changes to diet habits isn’t always as easy as social media influencers might make it sound either. Research shows that the more often a person eats high-sugar or high-fat foods, the more they develop a taste for them. That makes habits even harder to break.

Here are some tips from Mayo Clinic experts for adding some healthy eating habits.

Learn the basics of a healthy diet

The diet you follow should fit your tastes, lifestyle and budget. It shouldn’t be so restrictive that you can’t follow it indefinitely. Here are some basics for a healthy diet:

  • Eat more vegetables and fruits. Most Americans don’t get the recommended five or more servings per day, so look for opportunities to add more fresh, frozen, or canned fruits and vegetables. When comparing canned options, look for low-sodium vegetables and fruit packed in juice or water rather than syrup.
  • Pick whole grains. When you look at the ingredients list on foods like bread and cereal, look for the words “whole wheat” or “whole grain.” An easy guideline is to pick the one with the most grams of fiber per serving. You also can include brown rice, quinoa, millet and oats in your diet.
  • Limit unhealthy fats. Saturated fats are mostly found in animal products like meat, cheese and butter. To help with healthy blood pressure levels , try to keep your intake of saturated fats to 13 grams per day. Avoid trans fats as much as possible.
  • Choose low-fat protein. Try to use fewer red and processed meats like bacon, sausage, and breaded chicken. Instead, choose eggs, beans, turkey, chicken, fish, lean beef and low-fat dairy.
  • Reduce salt intake. Healthy adults should try to limit their sodium to 2,300 milligrams of sodium a day, which is about a teaspoon of salt.

Make a plan

It might help to track your food for a few days. Use an app or write down what you ate and when. You could make notes about your mood or your hunger level when you ate. You might notice that you:

  • Snack while cooking.
  • Keep eating even if you’re full so you don’t waste food.
  • Eat while distracted, such as while scrolling social media.
  • Always crave something sweet after dinner.
  • Get tempted by the menu of pastry offerings when you stop for coffee.

With this information, you can start looking for patterns you want to break. Some of the following tips might work for you.

Start with an easy one. It’s hard to change everything at once, so start with the healthy habit that would be easiest for you. It might be adding a vegetable to dinner or using brown rice instead of white.

Make an impact. If you’re trying to reduce your sugar intake, for example, start with the biggest sources of sugar, like desserts and sweetened beverages. Don’t worry so much about the sugar in your condiments or salad dressings.

Add instead of subtract. Rather than making cuts, think about what you can add. You might have a serving of fruit with breakfast or enjoy a walk after lunch. Focus on what you can have. That might leave less time in your day or room in your belly for habits you want to break.

Cut your portion sizes. You can enjoy your favorite foods and still cut your sugar or saturated fat intake. Try switching to a small soda, sharing dessert with a friend or using less butter on your toast.

Drink water. Sometimes thirst is mistaken for hunger. Sipping water throughout the day helps keep you full and hydrated.

Sit at the table to eat. Stepping away from your desk or phone will allow you to focus on your food and internal cues for hunger or fullness.

Find a replacement. If you eat out of habit, can you find a different habit? Consider having fruit for dessert. Or go for a walk until the craving subsides. Cravings come like waves. If you ride them out, they will pass.

Relax. People don ‘ t always make the healthiest choices when tired or stressed. Sometimes improving your diet comes from prioritizing sleep or stress management.

Remember why. Think about why forming healthier habits is important to you. Maybe you want more energy to finish projects around the house or to keep up on the company softball team. Consider setting a picture of your healthy-habit motivation as the lock screen of your phone or writing a note to yourself.

Ask for support. Tell your loved ones about your goals and what you’re doing. Ask them to support your efforts. You might even inspire them to make their own healthy changes.

Accept imperfections. Having a doughnut in the breakroom or an extra slice of pizza at dinner doesn’t mean all progress is lost. No side order of guilt needed.

A dietitian can help

You don’t have to make diet changes on your own. Ask your health care team for a referral to a dietitian. The dietitian can help you find solutions that work for your lifestyle and budget. You also can find professional and community support with the Mayo Clinic Diet .

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20 Top Healthy Eating Habits, According to a Dietitian

Simple healthy-eating tips can help you succeed when focusing on your overall well-being. Our 20 dietitian-approved healthy eating tips are evidence-based and easy to implement.

Lauren is an award-winning registered dietitian, author of three books and all-around lover of good food. After graduating with a bachelor's degree in food science and human nutrition and a master's degree in clinical nutrition, Lauren has worked in various nutrition-related settings, most currently writing nutrition-related content for online outlets including Verywell Health, PopSugar, The Kitchn, and EatingWell. Additionally, she manages the Instagram page @LaurenLovesNutrition, where people can receive evidence-based nutrition tips and updates.

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Elizabeth Ward is a registered dietitian and award-winning nutrition communicator and writer. She has authored or co-authored 10 books for consumers about nutrition at all stages of life.

healthy eating habits reminder

1. Skip Drinks with Added Sugars

2. include fermented food in your diet, 3. eat 2 to 3 servings of low-mercury non-fried fish every week, 4. swap out highly processed meat for fresher options, 5. have a glass of milk every day, 6. add fruit to your midday snack, 7. add more vegetables to your dishes.

  • 8. Don't Eat in Front of the TV

9. Choose BPA-Free Canned Foods

10. plan your meals.

  • 11. Don't Eat the Same Foods on Repeat

12. Prep Your Veggies

13. skip the diet soda, 14. limit fried foods, 15. swap cocktails for mocktails, 16. choose leaner cuts of beef, 17. use beans as a protein source.

  • 18. Don't Skip Breakfast
  • 19. Don't Deprive Yourself of Your Favorite Foods

20. Embrace Herbs and Spices Instead of Salt

Including healthy eating habits in your life is a must if you want to support your overall well-being. While trendy diets and lifestyle overhauls are all the rage, the truth is that simple changes and swaps can lead to big results in the health department.

As a registered dietitian, I have some go-to healthy-eating tips that I lean on when people want to eat more healthfully. All of my tips are simple to do and they won't require juice cleanses or expensive supplements to accomplish. To make implementing healthy eating habit changes more sustainable, I generally recommend that people choose two or three tips to kick-start their healthy eating journey. Once you master a few tips, you can add more.

For people who truly want to make positive changes in their eating routine, here are 20 top healthy eating habits that are dietitian-approved and incredibly impactful.

Added sugars are lurking in many seemingly healthy drinks, like fruit punch and sports drinks. Unfortunately, taking in too many added sugars has been linked to adverse outcomes including obesity, cardiovascular disease, type 2 diabetes, nonalcoholic fatty liver disease and metabolic syndrome, according to a 2019 European Journal of Paediatric Dentistry article.

The Dietary Guidelines for Americans recommend that people limit their added sugar intake to less than 10% of their total calories. For a 2,000-calorie diet, that means around 12 teaspoons of the sweet stuff. Yet, according to the Centers for Disease Control and Prevention , the average intake of added sugars among U.S. adults is about 17 teaspoons, far exceeding the suggested quota.

Swapping out beverages with added sugars—think regular soda, sweet tea, sports drinks, fruit punch, lemonade and fruit "drinks"—for no-sugar-added choices like water, seltzer water , unsweetened coffee or tea and even 100% fruit juice in moderation can give your body the hydration it needs without any added sugars.

Kimchi, sauerkraut and other fermented foods not only taste delish, but they also fuel the body with live probiotics that support our overall health in various ways. To give your body a boost of probiotics , start your day with plain yogurt, enjoy a miso soup at dinnertime or sip on a kombucha midday for some fermented goodness.

Although the Dietary Guidelines for Americans suggest that most Americans eat at least 8 ounces of fish every week, the majority of people are sorely missing the mark. Fish, especially oily fish like salmon, is a rich source of DHA omega-3 fatty acids, selenium, vitamin B12 and a slew of other important nutrients that support our health.

Eating fish is linked to a plethora of potential health benefits too, including a reduced risk for cardiovascular disease, according to a 2018 advisory published in Circulation .

Highly processed meats like lunch meats, bacon and sausage are certainly convenient and incredibly appetizing. But these meat choices can also be loaded with nitrates, additives that, when heated, can produce potentially cancer-causing compounds, according to a 2020 report in Antioxidants (Basel) . Many of these meat choices are loaded with sodium as well.

Fresh cuts of meat like turkey, chicken and beef are lower-sodium and nitrate-free meat options that can be just as satisfying to eat.

Milk isn't just for kids. As a staple food that is a perfect accompaniment to chocolate chip cookies, a glass of milk is loaded with 13 essential nutrients, including bone-building calcium, protein and magnesium. Yet, as nutrient-dense as milk is, most adults don't drink even one glass of this beverage a day.

In the U.S., only about 12% of us eat the recommended amount of fruit and 10% get the suggested servings of vegetables every day. And since a lower intake of fruit is linked to outcomes like increased risk of certain cancers, heart disease and stroke, sneaking in some fruit every day is a smart move.

When the 3 p.m. slump strikes, instead of reaching for sugary candy or caffeine-laden drinks, enjoying fruit as a part of your balanced snack can give you sustained energy along with some energy-supporting nutrients. Combining a serving of fruit with protein can help give your snack some staying power, so you will feel satisfied and avoid a potential sugar crash shortly after eating.

If you don't have fresh fruit at your fingertips, know that dried, freeze-dried and frozen fruit are all healthy options as well, as long as they don't contain added salt or sugar. So, from freeze-dried blueberries to dried mango slices, the fruit choices are endless.

Vegetables are one of the best sources of fiber, a nutrient that can help keep your body healthy by supporting gut health and possibly reducing the risk of developing certain cancers. Plus, many veggies are low in calories and can help make dishes a bit more satisfying and flavorful.

Adding vegetables to your dishes doesn't mean living off of salad every day of the week. Adding extra broccoli to your stir-fry or tossing a handful of spinach in your homemade soup can give your dishes a healthy boost in a simple way.

8. Don't Eat in Front of the TV

Your meals are meant to be enjoyed. And when you eat while watching TV, you can end up being distracted and ultimately eat more calories while feeling less satisfied.

Instead, enjoy your meals with friends and family. Or, at the very least, simply make sure you are not distracted by the TV while you are eating.

Canned foods like tuna, tomatoes and beans are convenient foods that can be easily included in a healthy diet. But if the cans that your food is stored in contain BPA, a chemical that helps prevent metal corrosion, you may not be eating as well as you think.

According to a 2020 review in Frontiers in Nutrition , some research has linked BPA exposure to cancers, endocrine disruption, and reduced immune function. However, there are many unanswered questions about BPA's metabolism and its toxic effects.

Most U.S. can manufacturers have voluntarily phased out BPA, but there's concern that similar substitute materials may carry risks as well. At this point, there's not enough known research to make a conclusion about the safety of these substitutes. Ultimately, if you're concerned about these materials, choose foods stored in glass or aseptic paper-based boxes.

Meal planning can help people eat a healthier diet and even may help them experience less obesity. Taking the time to plan out your meals for the week can help you navigate your healthy eating with ease. To meal-plan, figure out what you are going to eat for your meals throughout the week. Make yourself a shopping list and prep your ingredients for quick meals for the entire week.

11. Don't Eat the Same Foods on Repeat

To eat a healthy diet, variety is key. Eating a wide variety of foods will give your body different nutrients and may help prevent nutritional gaps. Plus, a 2022 Nutrients study suggests that focusing on a variety of healthy foods may reduce the risk of developing metabolic syndrome.

One strategy that many dietitians recommend is to "eat the rainbow", meaning that people should aim to eat foods that naturally contain a wide variety of colors throughout the week. Purple cabbage, orange carrots, red radishes and green spinach are all good-for-you foods, but each variety contains a different nutritional composition. Rotating your food can add some excitement to your plate as well as giving your body different important nutrients every day.

Before you put your groceries away after your shopping haul, prep your veggies before you store them in the fridge. Having chopped onions and sliced cucumbers on hand makes it incredibly easy to add good-for-you vegetables to your dishes.

Intuitively, it makes sense to believe that drinking diet soda is a healthy choice, thanks to the calorie-free sweetness that it provides. It turns out that drinking diet soda isn't as healthy a choice as we once thought, with a 2019 Circulation study suggesting that sipping on the bubbly sweet stuff is associated with an increased risk of developing cardiovascular disease. And for people with type 2 diabetes, results from a small, short-term 2021 study in Diabetes, Metabolic Syndrome and Obesity found an association between drinking diet soda on a regular basis and developing vision challenges.

There is nothing like biting into a crispy french fry or piece of fried chicken. But eating too many fried foods is linked to a slew of unsavory health outcomes.

To get that satisfying crunch without the added calories and fat, opt for air-frying or baking your dishes instead.

Consuming alcohol can increase risk of certain types of cancers. But for some people, doing without an evening cocktail can be a huge life change. Enjoying a mocktail instead of a cocktail is one way to limit or eliminate alcohol intake while still partaking in the ritual of sipping on a delicious beverage.

Beef lovers can rejoice when they learn that beef can be a part of a healthy diet: it's a natural source of iron, protein, zinc and many other important nutrients. And although some cuts of beef are on the higher side when it comes to saturated fat, leaner cuts, like flank steak, are perfectly appropriate to include in a wholesome diet.

Regardless of whether you are a carnivore or a strict vegan, beans can be one of the best foods to include in your healthy diet for many reasons. They're a plant-based and economical protein source that is versatile and delicious. Beans naturally contain total and soluble fiber, polyphenols (strong antioxidants) and resistant starch, all of which contribute to a lower risk for type 2 diabetes and heart disease according to a 2021 Nutrients study.

18. Don't Skip Breakfast

We have all been told that breakfast is the most important meal of the day. And newer research highlights exactly why this is. According to a 2021 study in Proceedings of the Nutrition Society , eating breakfast consistently is linked to a greater intake of many nutrients, including folate, calcium and iron. Plus, results showed that breakfast skippers consume significantly more calories, carbohydrates, total fat, saturated fat and added sugars during lunch, dinner and snacks than people who eat breakfast.

19. Don't Deprive Yourself of Your Favorite Foods

While it is true that you shouldn't be eating a dozen doughnuts or a gallon of ice cream every day if you want to live a healthier lifestyle, giving up your favorite foods cold turkey may lead to overindulging in the long run.

Treat yourself to a once-in-a-while indulgence to help keep you satisfied and on track. As long as you are eating an appropriate portion of the food and you are doing this in moderation, a little treat once in a while is A-OK.

Americans eat an average of about 3,400 milligrams of sodium per day , despite the Dietary Guidelines recommending a limit of fewer than 2,300 mg per day. Eating too much sodium on a daily basis may increase your risk of developing hypertension.

To reduce your sodium intake, a good start is to limit the amount of salt that is added to your dishes, as just 1 teaspoon of table salt contains over 2,000 mg of sodium. When you are limiting your added salt intake, add flavorful additions like herbs and spices that are sodium-free but pack a punch in the flavor department.

Healthy Eating for a Healthy Weight

Obesity and Excess Weight Increase Risk of Severe Illness; Racial and Ethnic Disparities Persist

Food Assistance and Food Systems Resources

Meal preparation

An eating plan that helps promote health and manage your weight includes a variety of healthy foods. Add an array of colors to your plate and think of it as eating the rainbow. Dark, leafy greens, oranges, and tomatoes—even fresh herbs—are loaded with vitamins, fiber, and minerals. Adding frozen peppers, broccoli, or onions to stews and omelets gives them a quick and convenient boost of color and nutrients.

According to the Dietary Guidelines for Americans 2020–2025 [PDF-30.6MB] , a healthy eating plan:

  • Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
  • Includes a variety of protein foods such as seafood, lean meats and poultry, eggs, legumes (beans and peas), soy products, nuts, and seeds.
  • Is low in added sugars , sodium , saturated fats, trans fats , and cholesterol.
  • Stays within your daily calorie needs

USDA’s MyPlate Plan can help you identify what and how much to eat from the different food groups while staying within your recommended calorie allowance. You can also download My Food Diary [PDF-106KB]  to help track your meals.

Fresh, frozen, or canned fruits are great choices. Try fruits beyond apples and bananas such as mango, pineapple or kiwi fruit. When fresh fruit is not in season, try a frozen, canned, or dried variety. Be aware that dried and canned fruit may contain added sugars or syrups. Choose canned varieties of fruit packed in water or in its own juice.

Meal prep containers with broccoli, carrots, rice or soba noodles

Add variety to grilled or steamed vegetables with an herb such as rosemary. You can also sauté (panfry) vegetables in a non-stick pan with a small amount of cooking spray. Or try frozen or canned vegetables for a quick side dish—just microwave and serve. Look for canned vegetables without added salt, butter, or cream sauces. For variety, try a new vegetable each week.

Calcium-rich foods

In addition to fat-free and low-fat milk, consider low-fat and fat-free yogurts without added sugars. These come in a variety of flavors and can be a great dessert substitute.

If your favorite recipe calls for frying fish or breaded chicken, try healthier variations by baking or grilling. Maybe even try dry beans in place of meats. Ask friends and search the internet and magazines for recipes with fewer calories ― you might be surprised to find you have a new favorite dish!

Comfort Foods

photo of 2 variations of macaroni and cheese, one with 540 calories and one with 315 calories

You can still enjoy your favorite foods, even if they are high in calories, fat or added sugars. The key is eating them only once in a while.

Some general tips for comfort foods:

  • Eat them less often. If you normally eat these foods every day, cut back to once a week or once a month.
  • Eat smaller amounts. If your favorite higher-calorie food is a chocolate bar, have a smaller size or only half a bar.
  • Try a lower-calorie version. Use lower-calorie ingredients or prepare food differently. For example, if your macaroni and cheese recipe includes whole milk, butter, and full-fat cheese, try remaking it with non-fat milk, less butter, low-fat cheese, fresh spinach and tomatoes. Just remember to not increase your portion size.

Want to learn more?

Rethink Your Drink Tips for cutting added sugars by changing your beverages.

How to Reduce Sodium Suggestions for when you are at the grocery store, at home, or dining out.

Healthy Eating Tips Start eating healthier with these simple tips.

Good Nutrition Starts Early Introduce kids to healthy foods with these ideas.

Improving Your Eating Habits Learn more about how to start changing your eating habits.

Planning Meals Stock up on healthier foods that contain fewer calories to help prepare you for weight-loss success!

Cutting Calories Find out how to cut calories for your meals, snacks, and even beverages.

Eat More Weigh Less Manage your weight without being hungry.

Get Enough Sleep Regulate your appetite with adequate sleep.

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6 Tips to Create Healthy Eating Habits That Help You Feel Your Best

Rachel MacPherson is a health writer, certified personal trainer, certified strength and conditioning specialist, and exercise nutrition coach based in Halifax.

healthy eating habits reminder

Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist.

healthy eating habits reminder

Verywell / Jiaqi Zhou

If you asked 10 people to define "healthy eating," you'd receive 10 different answers. While many of those answers may contain some truth, navigating what healthy eating means for you takes time, intuition, and many times, a game plan.

To begin, understand that "healthy" is often used as a catch-all phrase, intended to steer you toward products that may or may not actually help you achieve sustainable health. When you're looking for habits, tips, and ingredients to help you feel your best, get more specific—what vitamins, nutrients, and flavors do you want to add to your weekly meal plan? Those granular questions can provide a more clear focus than "healthy" sometimes does.

If you're looking to commit to an eating style that's focused on helping you feel your best, it's worth brainstorming some strategies that encourage certain habits to stick. Remember, eating should not feel restrictive or complicated. You can eat all of the foods you love while adding a variety of nutritious foods that fuel you and support the optimal functioning of your body.

Focus On the Positive

When you want to implement eating habits that work toward sustainable health , not a temporary "diet," it's essential to focus on the positive. People sometimes get caught up in what they cannot have now that they are eating "better." This mindset makes you feel that you're restricting yourself, which may lead to abandoning your new eating habits altogether.

Instead, try focusing on what you're adding to your menu, rather than what you feel you should avoid. For instance, try adding a new vegetable or fruit each week. Plan a meal with a new-to-you or rarely-eaten nutritious ingredient and experiment with new recipes.

Another example is to focus on adding more—such as increasing your water intake, eating more fruit, vegetables, whole grains , lean protein, and dairy. You don't have to eliminate any of your favorite foods; simply focus on adding more nutrient-dense ingredients at each meal.

Instead of self-talk that focuses on what you "shouldn't" have, the main objective of your eating choices is to increase your consumption of foods (and water!) that make you feel more energized, vibrant, and excited about meals.

Ditch the Labels

Similarly, ditching the labels that you and society at large may have put on ingredients ,such as "good" or "bad," can relieve anxiety associated with making new choices regarding food.

Knowing that all foods are acceptable in moderation and that if you are craving a piece of chocolate cake, for example, you can enjoy it without guilt as part of an overall nutritious diet, helps create more balance in your approach to healthy eating.

Labeling food as good or bad is an inherent part of diet culture —the pervasive belief that food is transactional and can be earned with strict eating behaviors or exercise.

Labeling food as good or bad often extends to labeling yourself as good or bad depending on whether or not you resisted the foods deemed off-limits. This way of viewing food and yourself is unhealthy and can lead to more significant food and body image issues.

Food is cultural, social, and pleasurable. Avoid a mindset that makes you believe you have to restrict foods you love in order to be considered healthy. There's room for all foods in a healthy diet.

Fuel Up on Nutrients

Choosing to create eating habits that make you feel good doesn't have to be complicated. Fad diets and restrictive eating patterns are not necessary! Instead, focus on getting enough nutrients so you can feel your best. Nutrients include:

  • Carbohydrates

Macronutrients are carbs, proteins, and fats and are the overarching building blocks of all foods. Each is necessary for fueling your body , repairing structures, regulating and producing hormones, transporting and absorbing micronutrients , and more.

Micronutrients are vitamins and minerals which each play a role in your body. Phytonutrients are chemical compounds that provide a wide range of health benefits to your body and are obtained by eating plenty of plant-based foods. These compounds include flavonoids, phytochemicals, flavones, isoflavones, catechins, and anthocyanidins.

Set Yourself Up for Sucess

Part of setting yourself up for success includes planning ahead and changing your environment to reflect your goals. With any lifestyle change, the more you can do ahead of time to help yourself be successful, the better.

Here are some ways you can set yourself up for success:

  • Buy a wide range of nutritious foods to have on hand (and keep in sight).
  • Set aside one or two days a week to prepare nutritious meals and snacks ahead of when you'll need them. Meal planning can increase the likelihood of consuming more nutrient-rich food .
  • Keep nutritious snacks in your bag or at your desk.
  • Fill a water bottle to keep at your desk during the day—set phone reminders to drink water, if necessary.
  • Cut up or bulk cook things like veggies and grains to make meals faster and easier to assemble.
  • Plan to enjoy foods you love! Understand that a well-rounded diet is a healthy one.

Make Changes that Stick

Making small changes instead of completely overhauling your entire eating style makes it more likely for those changes to stick and become a lifestyle. One way you can make changes that stick is to use SMART goals—specific, measurable, attainable, relevant, and time-bound.

Using  SMART goals  is a tried and true method of turning habits into a lifestyle. Here is how to set SMART goals.

  • Specific : Choose specific habits that support your desired outcome. Instead of saying, “I want to eat healthier,” try saying, “I want to eat a new vegetable at dinner three nights per week.”
  • Measurable : Whatever your goal, be sure that it is trackable and quantifiable. Whether that's how many days per week you bring lunch to work instead of eating out or how much water you drink each day, make sure you can measure it!
  • Attainable : Your goals should be realistic and achievable. To ensure this, make your goals short-term and reasonable for your current lifestyle. Don't overcommit. A goal such as such as “I will increase my serving of lean protein at breakfast ," is easy enough to achieve while still being challenging enough to work toward.
  • Relevant : Your goals and eating habits should be pertinent to your personal preferences. For instance, if you really dislike most vegetables, choose another eating goal that motivates you instead of forcing yourself to eat them. Perhaps you want to increase your daily fiber intake. Set a plan for how many grams per day and stick to it. Choose a goal that feels motivating to you.
  • Time-bound : Create a timeframe in which you commit to reaching your goal. Of course, the timeframe should be realistic and not too distant. Starting with a few weeks ahead is ideal. Once you've reached the time set, re-evaluate your success and continue to set goals.

Seek Out Support

Creating a support system through your social network of friends and family may help increase overall wellbeing and adherence to health goals, including nutritious eating practices. Letting your friends and family know that you are committing to some lifestyle changes—no matter how big or small they may be—could make it easier to stick to your goals.

Asking the other people in your home, for instance, to help with meal preparation, brainstorming nutritious foods to try, or grocery shopping might take some of the load off of you and get them involved.

Nutrition and fitness books also can help guide you through the process, and cookbooks can provide all the inspiration you need. 

A Word From Verywell

Making healthy eating a lifestyle requires some mindset shifts, including how you view ingredients that society may have influenced you to think of as "good" or "bad." Focus on adding more nutrient-rich foods to your diet and supporting this focus with habit building and goal setting that fits into your current lifestyle.

Remember, with any lifestyle change, small steps that build up over time are perfectly acceptable and may increase adherence. There's no need to overhaul everything at once or commit to habits you dread. Seek the support of your social network to help you stay accountable and stick to the eating patterns that help you feel your best.

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Gupta C, Prakash D.  Phytonutrients as therapeutic agents .  J Complement Integr Med . 2014;11(3):151-69. doi:10.1515/jcim-2013-0021

Ducrot P, Méjean C, Aroumougame V, et al. Meal planning is associated with food variety, diet quality and body weight status in a large sample of French adults . Int J Behav Nutr Phys Act. 2017;14(1):12. doi:10.1186/s12966-017-0461-7

Hills AP, Byrne NM, Lindstrom R, Hill JO. 'Small changes' to diet and physical activity behaviors for weight management .  Obes Facts . 2013;6(3):228-238. doi:10.1159/000345030

American Psychological Association.  Manage Stress: Strengthen Your Support Network . Updated October 2019.

By Rachel MacPherson, BA, CPT Rachel MacPherson is a health writer, certified personal trainer, and exercise nutrition coach based in Halifax.

Healthy Living Guide 2021/2022

A digest on healthy eating and healthy living.

Cover image of the Healthy Living Guide downloadable PDF

Over the course of 2021, many of us continued to adapt to a “new normal,” characterized by a return to some pre-pandemic activities mixed with hobbies or habits that have emerged since 2020’s lockdowns. On the topic of food and eating, according to one U.S. consumer survey the year marked a decrease in certain behaviors that had changed abruptly during 2020. For example, fewer Americans reported that they were “snacking more” (18% in 2021 vs. 32% in 2020) or “eating more in general” (11% in 2021 vs. 20% in 2020). However, consumers also signaled a decrease in cooking at home (47% in 2021 vs. 60% in 2020); while other survey findings underscored significant disparities in food security. Beyond food, the COVID-19 pandemic continues to generate a wide range of unique and individual impacts, and the emergence of new disease variants is a sobering reminder of the urgency for increased vaccination globally, especially in low- and lower-middle-income countries.

As we all continue to navigate the twists and turns of this pandemic, we once again invite you to do what you can to incorporate healthy behaviors into your daily life. This year’s edition revisits the core themes of eating well, being active, and getting enough sleep with selected research highlights, as well as a closer look at some popular nutrition and lifestyle topics. We hope that you find it useful, and we wish you a very healthy and fulfilling 2022.

Download a copy of the Healthy Living Guide (PDF) featuring printable tip sheets and summaries, or access many of the full online articles through the links below. 

Key features this issue:

  • A blueprint for building healthy meals
  • Exploring aquatic foods
  • Are anti-nutrients harmful? 
  • Navigating information on food packages
  • The science of cravings
  • Anti-inflammatory diet review
  • Clearing up confusion on soy and health
  • Spotlight on collagen
  • Yoga for exercise
  • High-intensity interval training
  • Workout supplement review
  • Updates on sleep

Plus: Test your healthy living knowledge

Hint: the answers can be found throughout last year’s Healthy Living Guide. Access the full edition here if you haven’t checked it out!

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Healthy Eating: Getting Support When Changing Your Eating Habits

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Having support from people in your life is one thing that helps make healthy eating a lot easier.

Support for healthy eating can come in many different forms. It might be:

  • A friend who notices how you're eating better.
  • A family member who doesn't tempt you when you're trying to eat less of certain foods.
  • A coworker or neighbor who plans, makes, and enjoys a healthy meal with you.
  • Someone from a healthy-eating class or support group who shares recipes or just listens.

The kind of support that's right for you is whatever helps you with your goals. So ask yourself:

  • What healthy eating goal would I like to work on right now?
  • What situations make it hard for me to eat healthy foods and meet that goal?
  • In what ways can people in my life help me with those healthy-eating challenges?

It might help to write down your ideas.

How can others help you?

Family or friends.

Your family and friends can do a lot to help you change how you eat if you talk to them about it.

Give them your reasons, and explain why those reasons are important to you.

If they're willing to make some of the same eating changes as you are, that's great. But they can support you even without changing how they eat.

Support comes in many forms. It can be positive words and actions or gentle reminders to stay on track. For example, you might ask them to:

  • Help you make healthy food choices. Ask them to encourage you to eat more fruits and vegetables, for example.
  • Encourage you when you slip away from your eating plan. A reminder of how well you've done will help you get back on track.

Let them know that you'd like to hear encouraging words from time to time, and that their words and actions mean a lot. Hearing how well you are doing with your new eating habits helps you stay with your plan. You might ask them to:

  • Respect your new eating habits and not urge you to eat foods that you don't want to eat.
  • Not say negative things about you or what you eat.
  • Celebrate with you when you reach your goals.

Other ways to get support

Support can come from lots of people. Your family and friends can help you change how you eat, but you also can get help from others. Here are some ways to find support.

See if anyone in your neighborhood or at work wants to change how they eat. Many people find that having a partner or "food buddy" makes the change easier.

Your food buddy can remind you how far you've come. He or she can support you when you're having a hard time following your eating plan. You and your buddy can talk about healthy recipes, ways to plan regular meals, and how to fit small amounts of your favorite foods into your food plan, for example.

People in these groups may have some of the same barriers that you have. A local hospital or other health facility may have a wellness center or support groups.

The Internet has many online forums and chat rooms for people who are trying to make changes in food choices. You can read and leave messages and chat online with others for support.

Related Information

  • Developing a Plan for Healthy Eating
  • Healthy Eating
  • Healthy Eating: Changing Your Eating Habits
  • Healthy Eating: Overcoming Barriers to Change
  • Healthy Eating: Starting a Plan for Change
  • Healthy Eating: Staying With Your Plan
  • Jeremy's Story: Focusing on Eating Habits
  • Staying With Your Eating Plan When Your Schedule Shifts
  • Tips for Easier Healthy Eating

Current as of: September 20, 2023

Author: Healthwise Staff

Clinical Review Board All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.

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This information does not replace the advice of a doctor. Healthwise, Incorporated, disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use . Learn how we develop our content .

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Gia Marson, Ed.D., and Danielle Keenan-Miller, Ph.D.

10 Intuitive Eating Tips for a Healthier Relationship with Food

Learn how to stop binge eating and develop healthy eating habits..

Posted March 9, 2021 | Reviewed by Chloe Williams

  • What are healthy approaches to dieting?
  • Encuentra un profesional de la salud
  • Intuitive eating involves relying on your body’s natural cues to guide your eating rather than following rigid ideologies or diets.
  • Intuitive eating is linked to better psychological functioning, reduced disordered eating behaviors, a reduced risk for binge eating, and better behavioral health.
  • There are many ways to practice intuitive eating, such as avoiding a diet mentality, listening to your body's natural hunger signals, and giving yourself permission to eat what you please.

Amanda Jacobsen, used with permission

This post was written by Gia Marson, Ed.D.

Intuitive eating is a simple, natural, and powerful way to relate to food. It means integrating your innate instincts, your emotions, and your rational thinking process to nourish your body intuitively, without the need for rigid ideologies that hurt instead of help you.

Intuitive eating is a path to a more attuned lifestyle, and it’s the epitome of good self-care.

When you rely more on your body’s natural cues, you feel good, decrease feelings of shame, and protect against pervasive cultural messages of weight-related self-judgment. That’s important because shame and guilt are associated with general eating disorder symptomatology and specifically with binge eating.

Recent evidence also shows that intuitive eating leads to better psychological functioning, reduced disordered eating behaviors, significantly less risk for binge eating, and better behavioral health.

Here are 10 intuitive eating tips to enable you to apply intuitive eating principles and sustain healthy eating, whether this is your first time trying it or you’ve been on the journey for some time.

1. Pack Up the Diet Mentality and Throw It Away

You don’t have to search too hard to find books, advertisements, and social media influencers who promote the diet mentality. They lure you in with stunning before-and-after photos and promises of massive body transformations through things like magical teas and waist trainers. Though prevalent, this diet culture is damaging, inundating you with false hope and moving you further away from knowing your own unique body.

The diet mentality sets you up for failure, in part, because trying to avoid thinking about food actually increases your food thoughts. Avoidance may even increase disordered eating behaviors like overeating and lack of control. This is known as the dietary restraint theory. Recognize the danger in diet promotions and throw their diet ideas away. They’re not helpful, they’re hurtful. And the more you can reject their falsehoods, the more in tune with yourself you can become.

2. Respect Your Natural Hunger Signals

For your body to have the energy it requires to keep you healthy and active throughout the day, you need to incorporate a variety of foods into your meals. When you deprive your body of its natural hunger signals and underfeed, you set off a primal response that pressures you to eat beyond a comfortable level of fullness when food is available. When you allow your body to reach this point, you’re likely to experience the urge to binge eat. Instead of depriving yourself, listen to your body’s natural signals for hunger and provide it with the nutrition it’s asking for.

Prime yourself for attunement by getting adequate sleep, not skipping meals, reducing levels of stress, eliminating harsh self-talk , not multitasking during meals, setting aside time to relax, reaching out during times of stress, not eating while distracted, and engaging in supportive relationships. Respecting your body’s natural hunger cues is one of the most crucial steps for rebuilding the links between your body and food.

3. Create a Peaceful Connection with Food

Recognize that food is not an enemy. Rather, it’s a source of sustenance, satisfaction, and even pleasure. With intuitive eating, you’re allowed to eat freely, according to your body’s requirements, and encouraged not to demonize certain food types or ingredients. When you deprive your body of foods that you categorize as “bad,” you ironically create a strong pull toward indulging in them. In fact, when parents restrict their child’s eating, the child often eats more of this “forbidden fruit” and becomes disconnected from their body’s cues. In adults too, this can lead to overeating in the absence of stomach hunger. And when you give in, you are left feeling guilty, stressed , and upset.

healthy eating habits reminder

While it’s true that all foods are not nutritionally equivalent, it is important that you begin to view them as emotionally equivalent. Instead, give yourself permission to eat what you please, and remain mindful of how your body responds.

“Binge eating is absolutely not about not having self-discipline! Binge eating is often related to emotional experiences, a traumatic experience, learned behaviors (often in childhood ), and/or the result of attempting diet after diet. My goal is to wipe out all messages that have inundated my clients with regard to food and to impart the true meaning of food: that food should be used to fuel our bodies, to connect with people, and sometimes appropriately used in response to emotional experiences.” —Tracey Engelson, R.D. The Binge Eating Prevention Workbook: An Eight-Week Individualized Program to Overcome Compulsive Eating and Make Peace with Food

4. When the Food Police Calls, Don’t Answer

We’ve all fallen victim to that voice in our head that tells us it’s okay to restrict our daily caloric intake or categorize certain foods as “bad.” That voice screams at you to limit your intake, shames you for enjoying your meals, and tries to convince you to monitor every morsel of food that enters your mouth. But guess what? Those messages are coming from diet culture conditioning that has infiltrated your psyche.

When you can counteract those thoughts with kind and loving reminders that your relationship with food doesn’t include the opinions of third parties, you can begin to listen to your body and ignore the shaming messaging you’ve been bombarded with throughout your life. Your body is sacred and deserves your love and care.

5. Learn to Revel in That Satisfied Feeling

Part of your experience as a human being involves satisfaction and pleasure. Contrary to popular belief, food isn’t just a means of energy production. Your body is equipped with taste buds for a reason.

Allow yourself to bask in the flavors of your favorite meals and snacks, and enjoy the feelings of satisfaction and contentment that flood your body when you’ve nourished it well. It’s your body’s way of thanking you for taking good care of it.

6. Trust Your Body’s Inherent Full Response

When you’re tuning into your body’s natural hunger cues, you are also opening your awareness to when your body signals fullness. Learn to recognize that feeling of satisfaction when you’re eating. Pause and listen to your body. Are you comfortably full? If the answer is no, continue your meal or increase your portion size so your body can feel satisfied. If the answer is yes, save the rest of your food for later. You may find that within just a few hours, your body is ready to finish that meal. The idea is to be nonjudgmental of your body’s needs and grateful for all those nutrients you’re taking in.

If you want to challenge yourself, plan to have one meal without any distractions: Create a positive environment and set boundaries that allow you to truly experience the taste of your food and your body’s response to it. Allow yourself to tune into your body and provide it with what it’s asking of you.

7. Address Your Emotions with Curiosity and Kindness

Contrary to popular practice, food does not ease depression and is not a cure for boredom . If you are feeling overwhelmed by emotions, ask yourself what you need besides food, and find appropriate ways to cope.

Sometimes that means speaking with a therapist, spending creative time with your favorite hobby, or developing a meditative practice to help you gain better control over your thoughts. This way, when you’re eating, you can trust you’re listening to your body’s physical hunger, the request for nourishment and satisfaction, and not using food as a means of coping with your natural spectrum of emotions.

8. Honor Your Body’s Natural State

When you’re bombarded with images of bodies that don’t reflect your own size or shape, you can feel inadequate, as if you are not “measuring up.” However, just as your height, shoe size, and skin color are innate parts of your existence as a human being, so is your body’s shape.

Learn to pause and appreciate your uniqueness; your body works incredibly hard daily to keep you alive and keep you healthy. It deserves your gratitude and admiration for all it does for you.

9. Move Your Body and Note How You Feel

Listen to your body when you move it. Notice how it feels after you walk around the block, practice deep stretching, or challenge it with strength training. Set aside expectations that tell you you must work out for a specified amount of time, burn a certain number of calories, or practice a bootcamp routine at the same pace as everyone else. Notice whether your body feels energized or depleted.

Remember that working out isn’t a prerequisite to eating. Yes, your body needs movement in the same way that it needs food, sleep, and water—but it shouldn’t be forced into extreme activity. Savor the sensations that come with a sweaty endorphin release. When you move your body in the way it craves, you also feed your confidence and further cement your understanding of how your body works.

10. Make Nutritious Choices

Redefine what it means to be your best. Ditch what the diet programs or fitness advertisements say is perfection, and instead learn what is right for your unique body. What matters most in your intuitive eating journey is consistency. Over time, you’ll notice that the freedom to eat what nourishes you is what brings you pleasure, satisfaction, and feeling great about yourself.

Taking care of your body means providing it with all the delicious, nutritious foods you need—and it also means enjoying that ice cream cone on days when that’s what your body or mind asks of you. The goal is "gentle nutrition," as explained here:

“You actually enjoy nutritious food because of its taste. You eat ‘play’ food when you crave it as long as it doesn’t make you physically uncomfortable afterward. Your motivation for your food choices comes from a combination of a desire to provide nutritious food for your physical well-being and to have the option of eating something just for its taste. You care about how you feel, as well as wanting to have a satisfying eating experience. You hold no judgment when you choose to eat the foods with the lesser nutritional value, and you’re also aware of how your body reacts to the amount of these foods that you eat.” —Evelyn Tribole and Elyse Resch, Intuitive Eating

Giving up dieting, and ending the cycle of disordered eating is worth the effort. It’s true that intuitive eating is not a quick or easy fix. But the benefits of healthy eating, learning to trust your built-in mind-body connection, and intuitive eating will be an investment in your long-term whole health.

Craven MP, Fekete EM. 2019. Weight-related shame and guilt, intuitive eating, and binge eating in female college students. Eating Behavior 33: 44-48. doi: 10.1016/j.eatbeh.2019.03.002. Mar 13. PMID: 30903861.

Hazzard VM, Telke SE, Simone M, Anderson LM, Larson NI, Neumark-Sztainer D. 2021. Intuitive eating longitudinally predicts better psychological health and lower use of disordered eating behaviors: findings from EAT 2010-2018. Eat Weight Disord. 26(1):287-294. doi: 10.1007/s40519-020-00852-4. Epub 2020 Jan 31. PMID: 32006391; PMCID: PMC7392799.

Tomiyama AJ, Mann T, Vinas D, Hunger JM, Dejager J, Taylor SE. 2010. Low-calorie dieting increases cortisol. Psychosom Med. 72(4): 357-64. doi: 10.1097/PSY.0b013e3181d9523c. Epub 2010 Apr 5. PMID: 20368473; PMCID: PMC2895000.

Tribole, Evelyn and Elyse Resch. 2017. The Intuitive Eating Workbook, New Harbinger Publications, Inc. Oakland, CA.

Tribole, E. 2019. Intuitive Eating. 10 Principles of Intuitive Eating. Retrieved June 23, 2020 from https://www.intuitiveeating.org/10-principles-of-intuitive-eating/

Gia Marson, Ed.D., and Danielle Keenan-Miller, Ph.D.

Gia Marson, Ed.D. , and Danielle Keenan-Miller, Ph.D ., are co-authors of The Binge Eating Prevention Workbook .

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10 Reminders for Eating More Healthily

healthy eating habits reminder

You know what you should and should not be eating, in order to maintain a balanced diet and healthy lifestyle. But sometimes, you need a few reminders about things like portion sizes, keeping a healthy variety of foods in your daily diet and helpful tips on how to eat for more energy are always welcomed!

Nutrition Awareness is observed in March across North America, to remind you to treat food as an opportunity to maximize your health. Studies indicate that one third of all adults worldwide are overweight or obese. Richer diets and more sedentary lifestyles are leading to a rising global incidence of diseases such as cancer, diabetes, heart disease and stroke.

The following are some reminders of ways we can eat to maximize our health and better fuel our bodies to stay healthy and have more energy:

Make the Commitment  One of this year’s most popular trends in food was the commitment to stop dieting and start eating better every day! This commitment to your health also includes getting more  exercise , drinking more  water , getting more  sleep , etc. but maintaining a healthy, balanced diet in your everyday life is a key starting point, and a wonderful commitment to make to yourself, promising not to dietfor a short period of time but instead to be mindful of what you put into your body on a daily basis. Consider it a Resolution that you make to yourself, at any time of year, that offers immediate reward for your overall health. Treat your body as your temple, as they say, and you will see and feel the results!

Start in your Shopping Cart Many of the healthy choices you make originate when you shop for food. The best ways to shop for healthy food and drink choices are to never go shopping when you are hungry, because you will reach for quick and easy to prepare foods which are, more often than not, processed and less healthy options, and always go shopping with a list. When you make your shopping list, employ some of the following tips mentioned here to ensure you are generating a selection of foods that will keep you on track for a healthier lifestyle, including a variety of foods and foods that armor against everyday healthy complaints as well as those that reduce the risk of diseases.  By using a shopping list, you are pre-planning what you will be eating which will help you with time management too. You can read more about grocery shopping for your health  here .

Variety is Key A balanced diet includes a great variety of foods. You get into the habit of always eating the same, family-favorite foods. But why not introduce new foods that you can all learn to enjoy together, while reaping the health rewards as well. Try some chia or hemp seeds on your salads, or if your family likes one type of fish, try a new one this week. If you always have hamburgers, try turkey burgers or even a veggie burger instead. Try avocado in your tacos for a change! And when it comes to dessert, try frozen yogurt instead of ice cream or fruit salad instead of other sweets. Many families enjoy themed nights like “Meatless Mondays” or “Fish Fridays” as alternatives to the same-old meals. This keeps children excited about what’s for dinner. Also, in being mindful of variety, take advantage of the wide array of vegetables, fruits, even types of bread at your grocery store. There are so many alternatives to what you might normally eat that you might end up liking even better! Remember that food is to be enjoyed and by keeping things interesting, you will find yourself excited to employ a variety of healthy foods into your daily routine.

Always Read the Label Recently, restaurants and food companies became legally required to list the calorie count on all foods/meals. You might have experienced quite a shock when you learned how much of your daily calorie allowance came from meals that you thought were healthy. It is imperative that you learn to read food labels the same way. Always take into account the calorie count of a serving size, in addition to the fat content, sodium content, etc. As you begin to try new foods and source alternatives to some of your more common choices, compare these food labels and you will find that there are always healthier choices of the same, if not similar, foods. Know what nutrients you need to limit and those of which you must get enough. For example, fat, cholesterol and sodium are the nutrients that can have adverse health effects if you consume too much. While vitamins A and C, the minerals iron and calcium and fiber are beneficial to your health and you need to make sure you are getting enough of these.

Portion Control One of the biggest reasons healthy eating plans fail is that while you may be making healthier choices in what you eat, you are still eating too much. For example: Did you know that a sandwich is two servings of bread, not one? Or that a box of pasta should feed 6-8 people? Get to know what a real serving size is. While you might be shocked, at least you will be better informed and on your way to a healthier lifestyle. There are many guides available that will help you to better balance your portion sizes. Again, reading labels will also help you to learn what a real serving size is as you cook and plate your food. When you eat out at a restaurant, most meals are at least double a serving size, so consider sharing your meal or eat half then and take the other half home for another time.

Be Colorful  You already know that fruits and vegetables are good for you. But what you may need reminding is that eating a variety of colors of fruits, and particularly of vegetables, is even better for you! There are different vitamins, nutrients and minerals in all fruits and vegetables. Bringing more color to your plate not only increases health benefits but also adds a little excitement to your meal. Trying new vegetables is never a bad idea!

Enjoy whole foods Dieticians are giving credit for the shift in consumer perceptions of dieting, versus maintaining a healthy diet every day, to the trend of mindful eating. Being mindful of your food means paying more attention to what you are putting in your body and maintaining that thoughtfulness with every drink and meal. It also reminds us to savor what we are eating, by chewing more slowly and paying attention to cessation cues. You can “eat clean” simply by sticking to whole foods, rather than more processed options. Whole foods include vegetables and fruits, ancient grains, plant-based proteins, such as nuts and seeds, and drinking green tea. Most foods noted on the trending superfood lists are whole foods.

Employ Superfoods  A “superfood” is a food that is exceptionally good for your body: A food that is nutritionally dense, particularly nutrient rich and that offers a good dose of antioxidants, polyphenols, vitamins and minerals. By employing superfoods into your daily diet, you are truly making your food work for your body. You are defending yourself against disease, increasing your immunity, fighting the aging process … the list goes on! You can read more about six currently trending superfoods that you need to try  here ! Snack Healthily

With all this concentration on eating healthily, do not forget that snacks are not to be treated as a break from mindful eating. Snacks are where you are more likely to slip than with a pre-planned meal. Be sure to plan ahead for snacks as well, so that you have desired, healthy food on hand when you need it. Rather than purchasing processed, pre-packaged snack foods, try making your own such as trail mixes, pre-cut veggies with a healthy dip, or keep fruit or low-fat cheese with crackers nearby for when that hunger kicks in. ​ Don’t Forget Beverages What you drink is just as important as what you eat, if not more so as you drink more frequently. The best choice for a beverage is always going to be water because it has no calories and no sugar, unlike juices and sodas. Keep a reusable water bottle nearby at all times and you will find that you are more likely to choose water when you’re thirsty. But when water gets boring, there are other healthy options as well. You can flavor your water, using fruit or some vegetables, which can also increase its health benefits. Green tea options are another excellent choice and can be enjoyed hot or cold. If you insist on juice, find a lower sugar option (read those labels!). If you have coffee or tea and must add a sweetener, try stevia as a healthy alternative to sugar or aspartame. Stay away from alcohol as much as possible as these beverages offer no nutritional values whatsoever and are full of sugar and carbohydrates. Remember that some of these guidelines need to be modified for individual dietary needs and restrictions and that sometimes age can also create differing nutritional needs. These are just a general guideline to help you and your family gets started on a path to a healthier, more mindful daily diet.

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Nourishing Reminders for Parents and Students on Healthy Eating

  • June 14, 2017

healthy eating habits reminder

Thoughts and tips from a pediatrician on healthy choices

healthy eating habits reminder

She and her colleagues discuss healthy habits — including healthy eating — in depth for every child who comes in for a well-care visit or checkup. For primary care pediatricians, promoting wellness and disease prevention is central to their work.

Here she shares her ideas about healthy eating for young people, students and the parents who may be looking for new ways to talk about choosing healthy foods.

Why is it important for children — especially students — to eat healthy?

To all kids, here is a message: There are foods that help power your brain and body for the whole day, week and year.

There are also foods that may make you feel energetic for only a short time. After that, they leave you feeling sluggish and foggy-brained.

Which way do you want to feel?

By choosing foods that are complete, nutrient-rich and healthy, you power your brain to think and learn and explore. Healthy food fuels your body to run, play and adventure!

What is your advice for encouraging students to choose healthy foods throughout the school day?

Fortunately, choosing healthy foods is not rocket science.

With a few simple rules of thumb, parents, teachers and pediatricians can give students the tools they need to make healthy decisions.

  • Eat your rainbow. The more colors you choose, the more nutrients you get. And the more nutrients you eat, the more you super power your day!
  • Eat real food . If it comes in a package or was made in a factory, food is much less likely to be healthy. Choose foods that would be recognizable to your great, great, great grandmother.
  • Eat more plants . Talk about super-powered foods! Plants — veggies, beans, sweet potatoes, for example — are first-rate!

What is a common healthy-eating challenge for children, and what is a good way to overcome it?

Veggies are a big challenge for lots of kids. Many young children don’t like the taste of bitter foods. Many vegetables — the healthiest type of food — fall into this category.

As kids get older, their taste buds and the taste and smell sensors in their brains actually change. They learn to like vegetables.

The important thing is to continue to try foods, even if you once really disliked them. Encourage young ones to give different veggies a taste one more time with an open heart — and not a stink face.

For many kids, veggies become more approachable if they are dipped in sauces, such as salad dressing or pesto. Try to sprinkle veggies with cheese or a little soy sauce. Dip away! Just don’t overdo it on the sauce.

Do you have suggestions for parents who want to get their kids to eat healthy while at school or in a setting outside of the home?

For parents, keep these suggestions in mind to help with some enduring inspiration:

  • Model the behavior you want . Start at your home. If there are no healthy foods available at home, or if junk food is easily available, kids will become habituated to eating unhealthy foods. If your kids don’t see you eating vegetables, it will be harder for them to do so while they are away at school or at an activity during the day.
  • Check in daily about what they eat. For instance, what was offered at school or what did they have to snack on during the day? You don’t have to be a nag, but signal to them that this is important. And keep at it, even if it feels like they’ll never give you the answer you want.
  • Advocate for healthy and tasty foods. Find out what the school is serving and get involved to help increase service of healthy foods and snacks at your child’s school. Support schools in their efforts to reduce unhealthy foods and snacks.

If you’d like to explore more strategies and tips to keep children well, check out Dr. Newell’s insights on The ABCs of Health Eating for Kids .

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Tips for eating healthy with a busy schedule

Many students have a hectic schedule and often lack time to sit down to have a proper meal..

As a student myself, I often rush through meals, eat processed food to save time, or even forget about eating. These poor eating habits lead to feeling tired, increase stress, and weaken the immune system. Through my own experiences, I learned how to incorporate healthy eating habits with a restless agenda. Here are some tips that you can do to start eating well with a busy life.

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Put a reminder in your planner or calendar. If you are the type of person who likes to plan out everything on your agenda, don’t forget to insert time slots to remind yourself to eat a snack or a meal. This note will help you to remember to eat something even if you are busy running around or working on homework. Having a snack break will also help you to take a break and let your brain relax for a moment after long hours of hard work.

Drink plenty of water to stay hydrated. People often forget to drink water when they are busy. However, the body needs water to carry out appropriate functions, especially our brain function. When dehydrated, your cognitive function will decline and your brain will not be working efficiently. Carry a reusable water bottle with you all the time and refill it at the water stations around campus. Different applications on the market can remind you to drink water throughout the day. 

Choose the better protein or granola bars. Try not to replace a meal with these bars. The nutrients in the bar are not enough to make your body function well. These bars are more like snacks that offer a quick source of energy when the body is low in energy. When buying energy bars, check the ingredient list to ensure you are familiar with what goes into the bars. My general rule is, that if the name sounds too strange, I will not buy it. With some planning, you can make homemade bars to adjust to your own needs and flavors.

Pack your own snacks. You can pack fruits, vegetables, or nuts to eat during the day. Some snack ideas are apple slices with almond butter, pretzels with hummus, or trail mix. You know what goes into your snack when you make or pack it yourself. It will also help you save a substantial amount of money in the long run. Most importantly, snacking throughout the day can also prevent overeating or eating less nutrient-dense meals later.

Healthy Meal

Make healthier choices in restaurants. Many people choose to eat out when they feel like they do not have enough time to cook. Identifying and ordering a more nutritious option in a restaurant is easier than you think. Try to choose dishes that contain mostly vegetables, whole grains, and lean protein. Consider adding various side dishes to create a balanced meal. Additionally, pay attention to the portion size offered. Restaurants often serve portions that are too much for one person to finish, so you should not feel obligated to finish everything on the plate. To avoid overeating, consider splitting a meal with a friend, ask for a smaller portion, or put half of the plate in a to-go box for another time.   

This blog post was written by Nutrition Outreach Worker, Lucy Yu

Lucy, NOW

31 Healthy Habits to Try Each Day of December

This month, put you  on the calendar. 

December. It can be such a complicated month of fitting in all the things we want to do as well as all the things we need to do. When time is tight, the first thing to go is usually taking care of our health and ourselves . This month, keep it simple by doing something healthy every day. Do each activity once, or add a new one on each day so they become cumulative. You get to decide how much you have time for.

1. Embrace seasonal foods.

One of my favorite foods of the holiday season has to be pomegranates. They're festive, a good source of fiber and a great combination of crunchy and sweet. Pick up POM POMS Fresh Pomegranate Arils and the work is done for you. Toss them in salads, sprinkle them over yogurt or eat them like me – by the spoonful.

2. Set the tone.

Decide what matters to you this month and focus on that, whether it's time spent with family and friends, quietude or something else. You can decide how you want the month to look rather than being dragged along by other people's expectations and decisions.

3. Fit in a body weight workout.

No time for the gym? Download Johnson & Johnson's free Official 7 Minute Workout app . This total body workout, which you can do at home, will get your heart rate up, give you a great workout and leave plenty of time to wrap presents.

4. Take a stand.

The average American sits approximately 15 hours each day . It's no wonder sitting is now being called the "new smoking." Consider standing for part of your workday when possible. Start small by standing for tasks that you do multiple times throughout the day, such as checking email or returning phone calls. Before ordering a standing desk , I made a homemade one by stacking books on my desk and placing my laptop on top.

5. Store memories .

Find a small jar or keepsake box where your family can record milestone moments, hopes, memories, future goals and more. Tuck it away with holiday decorations and dust it off next year. Each year, enjoy adding new memories and reflecting on years past when you decorate.

6. Heat up the kitchen.

A simple strategy for eating healthier is to cook at home . But let's face it: During the holidays, cooking is one of the last things we have time for. Enter meal delivery programs that take care of the hard parts. HelloFresh, for example, does the recipe planning, food shopping and ingredient measuring and delivering to your doorstep, leaving time for the fun part – cooking and spending time together! All boxes include recipe cards that are simple, easy to follow and take no more than 30 minutes.

7. Get your morning movement fix.

Sit on the edge of the bed, roll each ankle in both directions and point and flex your toes. Do each movement five times. Next, stand up. Keeping your hands by your side, sit back into a squat. Then, stand back up bringing your arms into the air, rising up onto your toes and reaching as high as you can. Repeat 10 times.

8. Keep portions handy.

If you want a simple strategy for watching your calories this holiday season , use your hands. Keep protein to the size of your palm, grains the size of your fist and eat at least two handfuls of leafy greens every day.

9. Know what you need.

The most important thing you can do to take care of yourself this holiday season is to know what you need. Do you need more sleep ? Regular workouts? Time alone? Make sure that no matter what the expectations are or how busy your schedule is, you listen to yourself and create the space and time for what matters to you.

10. Include a vegetable in every meal.

A friend confessed to me last December that the only veggies she managed to eat all month long were the ones served on the crudite tray at the office party. Don't let that be you. Add vegetables to every meal and you'll get better nutrition and be less tempted by all the holiday treats.

11. Just dance.

Nothing dissipates crazy-making stress like shaking it off. Hit play on your favorite song, grab a partner or go solo and just dance. At the Mohr house, we have a dance party in the kitchen at least once a week.

12. Steer clear of the food court.

Stash almonds in your purse or car for a great-tasting, convenient, healthy snack . Among nuts, almonds are one of best sources of protein and fiber, which means you will be able to handle that epic shopping trip hunger pang-free.

13. Create a 50/10 hour.

Research shows we have a limited amount of focus before we need to recharge and take a break. Instead of telling yourself that you need to "power through" your day, consider revamping your work style. Spend 50 minutes of concentrated effort on one task every hour, and use the remaining 10 minutes for a mental break. You can use that break to use the restroom, check email or go for a walk . Then, get back to the same (or a new) task at the top of the next hour. By knowing you have a break coming at the end of the 50-minute period, you will be less tempted by distraction, and better able to make progress on the task at hand.

14. Be a morning person.

Exercise will get knocked off the to-do list if it's not done first thing. Schedule it before anything else happens and walk around wearing confidence and a sense of accomplishment all day long.

15. Develop a strategy.

What's your trouble zone? Gift buying? Parties out? End-of-year wrap-up at work? Determine and decide how to handle it rather than let it nag away at you. Delegate what you can and do what you must.

16. Front-load your diet.

Before the day gets away from you, be sure you've gotten lots of fruits and vegetables by combining several in an on-the-go smoothie . Try blending a 1/2 cup of unsweetened almond milk, 1 scoop of vanilla protein powder, 1 banana, 1/2 cup of dark cherries, 1 tablespoon of almond butter, several large handfuls of baby spinach and a bunch of ice. Blend until smooth and enjoy!

17. Take two.

When watching TV , use the commercial breaks as a reminder to get active. For each commercial break, pick a different exercise to do until your show comes back on. Body weight squats, holding plank, stationary lunges or tricep dips are all great ones to try.

18. Go nuts .

If you're serving nuts at a holiday party , choose pistachios because they are one of the snack nuts with the lowest fat and calorie content. Thirty pistachios are approximately 100 calories. Plus, eating in-shell pistachios may fool you into feeling more full because of the visual reminder of how much you've eaten.

19. Breathe.

When things get crazy and you become overwhelmed, take a minute to catch your breath. Sitting down on a chair, feet flat on the floor, breathe in for a count of four saying the words, "I am." Hold your breath for a count of four. Exhale for another count of four, this time saying the words, "at peace." Hold your breath for another count of four. Repeat five times.

20. Give the gift of health.

Growing up, we had a family friend who always gifted a case of Texas red grapefruits every Christmas. These days, I love to give (and receive) fruit for Christmas because it's such a welcome relief to the onslaught of sugar at this time of year. Sweet Scarletts provide 100 percent of the daily value for vitamin C, which is certainly never a bad thing during cold and flu season .

21. Treat yourself.

Hey, who said you only have to buy presents for others ? Buy yourself a little something this holiday season too. After all, you can celebrate you in all of your awesomeness, just as much as you can celebrate the rest of us.

22. Focus on presence – not presents.

In this day and age of technology and distraction, sometimes the best gift is someone's full attention. Make a point to turn off your phone or put it in airplane mode. Enjoy a dinner full of conversation and laughter, while focusing on those you are with.

23. Stay hydrated.

Winter weather can be rough on skin. Hydrate from the inside out by beginning each day with a full glass of water. If the thought of drinking something cold is unappealing, try starting with hot lemon water. Stay hydrated by drinking one glass of water before every meal.

24. Foster conscientious conversation.

Instead of having the same old conversations with your family this holiday, use conversation starters to get more out of the interaction and learn something new about the person you are talking to. Here are a few to try: What's your favorite place you ever traveled and why? Why did you choose your profession? If you could go to any restaurant in the world right now, where would you go? What is your best holiday memory? When we assume we know everything about the people we see the most, we miss out on the characteristics that really make them unique and special.

25. Unplug in the morning.

Spend 15 minutes in the morning electronic-free. No phone. No computer, iPad or tablet. Just you and the morning. Read, pray, meditate , walk or just enjoy the silence. Create a pace for yourself, rather than letting the rest of the world set it for you.

26. Grab your Halos.

Halos mandarin oranges are a healthy portable snack for just 50 calories a pop. Stash them in your purse or keep them in the office. I like to eat two for an after-dinner treat to keep late-night snacking on less nutritious foods at bay.

27. Conduct a yearly review.

Carve out some time to review the year and think about what the past 12 months have taught you. What were your successes and struggles? What were your favorite moments? Reflecting on the year allows us to gain insight into patterns and habits – and decide how we want to better ourselves moving forward.

28. Sip this.

It's easy to get caught up in the idea of relaxing at night with a drink in your hand. Instead of wine, beer or liquor, consider sipping on a hot herbal tea. You still get to kick back with a drink in your hand, but it won't interfere with your sleep .

29. Pick a habit: one to choose and one to lose.

Setting New Year's resolutions is so last year. Instead, consider the things you do (and don't do) every day. Pick one habit you want to choose to do in 2016, and one habit you want to lose. Then, set out to make those habits happen .

30. Take a walk around the block.

When the end of year and holiday craziness gets the best of you, seek a change of scenery. Carve out 15 minutes today to take a walk around the block. If it feels good and you have more time, do a few more laps.

31. Say what you need to say.

Tell someone you love how much he or she matters to you. Share with them the ways in which they positively impact your life. Spend the last day of 2015 knowing you took the time to celebrate the people who matter most to you.

Editor's note: Kara Mohr has affiliations with the Wonderful Company (maker of POM POM  Fresh Pomegranate Arils , Sweet Scarletts and Halos) and HelloFresh. 

Tags: holidays , mental health , sleep , diet and nutrition , exercise and fitness

About Eat + Run

Eating healthfully and staying in shape can be tough to balance. Eat + Run is here to help, with expert advice served up daily.

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Family Nutrition Resources from Extension

We help individuals and families make the healthy choice the easy choice.

FoodWIse Info Sheets 

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Read some quick tips for busy families

Helping your child try new foods | A probar nuevos alimentos

Build a better snack with healthy foods | Crear una merienda mejor con alimentos saludables

Mix up your meals with new ideas | Enriquezca sus comidas con nuevas ideas

How to store leftovers  | Cómo conservar las sobras 

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Explore our resources to help you buy and prepare fresh fruits and vegetables when they are growing in Wisconsin.

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Recipes for Families – English / Spanish

Cucumber and Red Onion Salad  |  Ensalada de pepino y cebolla roja

Confetti Cabbage Slaw  |  Ensalada de col

Fresh Fruity Spinach Salad  |  Ensalada de espinacas con frutas frescas

Spring Vegetable Saute  |  Un salteado de verduras de primavera

Spiced Chunky Applesauce  |  Pure de manzana con especias

Crunchy Apple Salad  |  Ensalada crocante de manzanas

Zucchini and Tomatoes | Los calabacin y tomates

Oven-fried Potatoes  |  Papas fritas al horno

Italian Vegetable Casserole  |  Estofado tipi italiano con verduras

Squash-Apple Casserole  |  Plato de calabaza y manzana hecho al horno

Potato, Black Bean and Kale Skillet | Papa, frijoles negros y col rizada en la sarten

Fresh Corn and Tomato Salsa | Salsa fresca de maiz y tomate

Recipes for Older Adults – English / Spanish

Microwave Baked Apple  |  Manzanas horneadas en el microondas

Peach or Berry Shortcake  |  Tartaleta de durazno o bayas

Roasted Tomatoes with Herbs  |  Tomates con hierbas al horno

Spanish Omelet Scramble  |  Omelet con hortalizas

Sweet Potato Patties  |  Pastelitos de camote

Zesty Peas & Carrots  |  Chicharos suculentos y sanahorias

Baked Zucchini Fries or Sticks  |  Palitos de calabacin fritos al horno

Broccoli and Cauliflower Soup  |  Sopa de brocoli y coliflor

Cabbage Comfort  |  Col reconfortante

Coffee Mug Peach Crisp  |  Crocante de durazno servido en taza de cafe

Fresh Fruity Spinach Salad  |  Ensalada de espinacas con fruta fresca

Garden Frittata with Kale  |  Un Frittata con col rizada

Mashed Winter Squash  |  Pure de calabaza de invierno recipe

Quick Tips Videos

FoodWIse Quick Tips Videos provide suggestions for buying and preparing healthy food on a budget. Learn how to choose healthy drinks and snacks, mix up your meals, store leftovers, and understand food packaging dates.

Select videos by topic and language – English, Spanish and Hmong.

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MyPlate is a website to help you build healthy eating habits. MyPlate is a reminder to find your healthy eating style and build it throughout your lifetime. Everything you eat and drink matters. The right mix can help you be healthier now and in the future.

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Cooking Matters provides recipes, tips and videos to inspire families to make healthy, affordable food choices.

Spend Smart. Eat Smart.

Spend Smart. Eat Smart. by Iowa State University Extension and Outreach provides resources to help you plan, shop and cook healthy meals on a tight grocery budget.

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MyPlate Kitchen provides recipes and resources to support building healthy and budget-friendly meals. Recipes are inspired by MyPlate and include healthy options from the food groups including vegetables, fruits, whole grains, lean proteins, and fat-free and low-fat dairy.

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4 Healthy Eating Habits That Will Also Keep You Fit

Y ou may assume that you have healthy eating habits, but do you really when you look more closely at what you typically eat most days? Think of all the processed foods many of us consume that are loaded with sugars, bad fats and excess sodium. Some of those choices can be avoided if you cook meals from scratch while others may be harder to give up like your favorite salty or sweet snacks. Nevertheless, every healthier change to your daily diet does add up for the long-term such as adopting these four healthy eating habits for the improvement they can make.

There are some people that do their best to steer clear of eating enough fruits and vegetables. In case you are one that also likes to snub them, then you are missing important sources of valuable nutrition that includes vitamins, minerals and fiber that could better keep you fit and defend your body against diseases.

An easy way to ease into eating more fruits and vegetables is to start gradually incorporating them into a meal. For instance at  breakfast , you may want to add some blueberries or stir in some applesauce to a bowl of a cooked oatmeal or just drop some strawberries or other berries in your dry cereal.

You can transform your lunch just by packing a banana, an apple or an orange to whatever sandwich or meal you bring for a  healthy snack . Pocket sandwiches are excellent for sneaking in fresh vegetables along with cheese or meats or a nut butter. If you are dining out for lunch, try ordering a salad or using it as a side to whatever else you eat for that lunch choice.

A side dish of vegetables or a salad or even tossing vegetables into your recipe such as casseroles or stir frying to homemade soups can also help for a method to bring more fruits and vegetables into your day in order to get at least five servings.

You may want to learn how to use more herbs and spices in your cooking as another of these healthy eating habits that can make a big difference for health and fitness. You will be surprised at how trusting your instincts on pairing up varying spice and herb combinations can help cut down some of the sugar, salt and fat that you may have used in that recipe. A delicious trio is powdered cloves, coriander and thyme leaves on chicken, which may sound odd until you taste them together.

Another idea to improve eating habits is substituting low fat milk instead of whole milk. Skim milk is the best if you can tolerate it, but going with 1% or 2% fat content can still help and deliver all the same calcium, phosphorus, vitamins, and protein to  keep your bones strong .

The final of these wholesome eating habits that I want to stress involves how often you eat. Eating every three to five hours is a better way to fuel your body than stretching your eating out. The reason it is so beneficial is because it keeps blood sugar steadier for more energy. In fact, it is better for your metabolism to speed up calorie burning.

What I shared here with just these four better eating habits are just a few basics, but enough to get you started for a better future and body.

Visit  Beauty Cooks Kisses Blog  for more helpful posts to better your life!

You may assume that you have healthy eating habits, but do you really when you look more closely at what you typically

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10 Daily Reminders for Healthy and Better Life

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Life is short and being in good health in body and mind. Here are the ten daily reminders for a healthy and better life.

1) Remember to drink enough water

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When you don’t have enough water, dehydration comes out to play. When you’re dehydrated you’ll experience dry mouth, low blood pressure, headaches, dizziness, dry skin, and worst of all, fatigue.

2) Take small, frequent breaks from technology

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The good news is that taking a media break is a powerful way to improve our well-being. I still wanted to use my phone when it was helpful or fun. But I wanted a  new  relationship with it — one with better boundaries, and over which I had more control. The goal wasn’t to never use my phone again; it was to create a sustainable relationship that felt healthy.

3) Remember that it’s okay not to be okay sometimes

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The journey of life is filled with ups and downs, which is what shapes us into the people we are. When you’re having a bad day or a good day,  remember that people do care about you, you are here for a reason, and the world would not be the same without you.

4) It’s okay to make mistakes every now and then

healthy eating habits reminder

Sometimes you have to get a hair color or a hair cut we know will look awful, but you get it.

Sometimes you have to taste the disgusting food to make it better the next time you cook.

Sometimes you have to forget your purse in a restaurant so you can learn to be less forgetful the next time.

Sometimes you have fall for the wrong person in order to find the right person for yourself.

Sometimes you have to make the mistake in order to avoid making it the next time around.

A mistake is simply another way of doing things.

Someone gave a very good analogy: What do you first do when you learn to swim? You make mistakes, don’t you? And what happens? You make other mistakes, and when you have made all the mistakes you possibly can without drowning – and some of them many times over – what do you find? That you can swim? Well – life is just the same as learning to swim! Do not be afraid of making mistakes, for there is no other way of learning how to live!

You know, there are certain things in life where you know it’s a mistake but you don’t really know it’s a mistake because the only way to know that it really is a mistake is to make that mistake and go, “Yup, that was a mistake”. So really, the bigger mistake would be to not make the mistake because then you’ll go about your whole life not knowing whether it was a mistake or not.

Inspired by: How I Met Your Mother 🙂

5) Be kind to others and yourself

healthy eating habits reminder

Witnessing acts of kindness brings us a renewed faith in humanity. It creates an increased connection with others and an increased desire to help.

Your acts of kindness will also give you an energy boost. We might expect that both the person who performs the kindness and the person who receives the kindness feel connected. Studies show that when we witness an act of kindness to someone else it’s as if we received the kindness ourselves.

6) Take a deep breath

healthy eating habits reminder

Deep breathing is one of the best ways to lower stress in the body. This is because when you breathe deeply, it sends a message to your brain to calm down and relax. The brain then sends this message to your body. Those things that happen when you are stressed, such as increased heart rate, fast breathing, and high blood pressure, all decrease as you breathe deeply to relax.

7) Stop apologising for everything that’s going wrong

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A “sorry” can often be a “thank you” in disguise. When someone does something that makes you both look good, don’t apologize for not doing it yourself. Show some gratitude instead.

8) Crying is not a sign of weakness

healthy eating habits reminder

We are not yet a culture that embraces grief and vulnerability at every turn, but the more each of us allows ourselves to experience and express how we feel, the closer we will get.

9) You’re not a bad person if you put yourself first once in a while

healthy eating habits reminder

You’re not a bad person for wanting to work on yourself first. After all, relationships — romantic or otherwise — come and go. The only person who’s guaranteed to never leave you in the dust is, well, you. You live with yourself every day, so why shouldn’t you be your number one priority?

You’ve got to put in the time to shape your life according to your own goals and dreams because that’s what being an adult means. You can’t give up your time to others and hope that somehow, your selflessness or sheer luck will mean everything works out in the end.

10) Get a good night’s sleep

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Unhealthy daytime habits and lifestyle choices can leave you tossing and turning at night and adversely affect your mood, brain and heart health, immune system, creativity, vitality, and weight.

– Godspeed

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Active Fit: Encouraging heart-healthy habits in children

Routine checkups are an essential part of your child's heart health.

Heart disease refers to several types of conditions that can damage the heart, such as coronary artery disease, heart failure, and arrhythmia. Most children are born with a healthy heart; however, heart disease is the leading cause of death in the United States among adults.

Although genetics, environment, and infections can affect heart health, lifestyle choices can greatly impact the chances of a child developing a heart condition in adulthood. Encouraging children to eat a healthy diet, exercise regularly, and manage stress can create habits that will benefit their heart health for a lifetime.

A heart-healthy diet focuses on consuming nutrient-dense foods that promote proper growth and development. Children who are exposed to healthy foods at younger ages are more likely to follow a healthy diet as adults. Implementing the following simple guidelines can help children make better food choices:

  • Serve a variety of fruits and vegetables daily. Each meal should have at least one fruit or vegetable.
  • Bake, broil, or grill foods instead of frying to reduce the amount of fat in a child’s diet.
  • Choose low-fat meats, such as chicken, fish, turkey, and lean pork and beef. Limit high-fat meats, such as sausage, bacon, hot dogs, salami, and bologna.
  • Use fruit as dessert in place of high-fat desserts, such as ice cream, cakes, and cookies.
  • Limit the use of butter, margarine, oil, salad dressing, mayonnaise, and other condiments and sauces that can add extra fat.
  • Use low-fat or fat-free dairy products, such as milk, cheese, and sour cream.

Additionally, provide regular meal and snack times that involve social interaction and demonstrate healthy eating behaviors. Make dinner a family activity, involving children in the planning and preparing of meals. Go to the grocery store together and provide opportunities for children to practice selecting healthy foods.

Along with a balanced diet, children should engage in regular physical activity for improved heart health. The heart is a muscle and needs exercise to stay strong. The Centers for Disease Control and Prevention recommend 60 minutes of daily physical activity for children and teenagers. Participating in sports and free play are excellent ways to promote exercise. Active chores, such as washing the car, raking leaves, and mowing grass also help increase physical activity and strengthen the heart.

Excessive screen time leads to a sedentary lifestyle. Set a limit on the amount of television, computer, and video game usage.  Instead of watching a movie together, families can take hikes, ride bikes, or play a yard game. Family activities are a terrific way to get exercise, bond with children, and reduce stress.

Chronic stress causes inflammation in the body that can lead to heart disease. Teaching children how to manage stress can help prevent complications as they get older. Regular exercise, spending time with family and friends, and proper sleep are essential in reducing stress. Promoting a positive attitude and practicing gratitude cultivates an environment for children to build confidence and manage anxiety when it arises.

Other ways to reduce the risk of heart disease for children include avoiding cigarette smoke and maintaining regular visits with a healthcare provider. Tobacco smoke contains thousands of chemicals that are harmful to a child’s health. Parents should not allow smoking in the home or car, and should avoid places where people smoke. If a parent or caregiver smokes, consider quitting.

The Licking Memorial Hospital Tobacco Cessation Program, Quit for Your Health, is designed to help individuals stop smoking. The LMH Certified Tobacco Treatment Specialists use evidence-based techniques to assist participants with developing a plan to become tobacco-free. To learn more about the program, call 220-564-7848.

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COMMENTS

  1. 11 tips for healthier eating habits

    Try to use fewer red and processed meats like bacon, sausage, and breaded chicken. Instead, choose eggs, beans, turkey, chicken, fish, lean beef and low-fat dairy. Reduce salt intake. Healthy adults should try to limit their sodium to 2,300 milligrams of sodium a day, which is about a teaspoon of salt.

  2. USDA MyPlate What Is MyPlate?

    MyPlate is a visual reminder to make healthy choices from each of the five groups. MyPlate.gov offers tips and resources that support healthy dietary patterns. ... Create a healthy eating routine to benefit your health now and in the future. ... Build healthy eating habits one goal at a time! Download the Start Simple with MyPlate app today ...

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    2. Include Fermented Food in Your Diet. 3. Eat 2 to 3 Servings of Low-Mercury Non-Fried Fish Every Week. 4. Swap Out Highly Processed Meat for Fresher Options. 5. Have a Glass of Milk Every Day. Including healthy eating habits in your life is a must if you want to support your overall well-being.

  5. Improving Your Eating Habits

    Reflect: Create a list of your eating and drinking habits. Keep a food and beverage diary for a few days. Write down everything you eat and drink, including sugary drinks and alcohol. Write down the time of day you ate or drank the item. This will help you uncover your habits.

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    Planning ahead for eating out is a great way to ease any stress or uncertainty you might feel about how you'll stick to your healthy diet at a restaurant or event. 10. Monitor your progress ...

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    Fish, poultry, beans, and nuts are all healthy, versatile protein sources—they can be mixed into salads, and pair well with vegetables on a plate. Limit red meat, and avoid processed meats such as bacon and sausage. Healthy plant oils - in moderation. Choose healthy vegetable oils like olive, canola, soy, corn, sunflower, peanut, and others ...

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    According to the Dietary Guidelines for Americans 2020-2025 [PDF-30.6MB], a healthy eating plan: Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products. Includes a variety of protein foods such as seafood, lean meats and poultry, eggs, legumes (beans and peas), soy products, nuts, and seeds.

  9. Tips to Create Healthy Eating Habits

    For instance, try adding a new vegetable or fruit each week. Plan a meal with a new-to-you or rarely-eaten nutritious ingredient and experiment with new recipes. Another example is to focus on adding more—such as increasing your water intake, eating more fruit, vegetables, whole grains, lean protein, and dairy.

  10. Healthy Living Guide 2021/2022

    A Digest on Healthy Eating and Healthy Living. Download the printable Healthy Living Guide (PDF) Over the course of 2021, many of us continued to adapt to a "new normal," characterized by a return to some pre-pandemic activities mixed with hobbies or habits that have emerged since 2020's lockdowns. On the topic of food and eating ...

  11. Healthy Eating: Getting Support When Changing Your Eating Habits

    Let them know that you'd like to hear encouraging words from time to time, and that their words and actions mean a lot. Hearing how well you are doing with your new eating habits helps you stay with your plan. You might ask them to: Respect your new eating habits and not urge you to eat foods that you don't want to eat.

  12. 7 Strategies for Healthy Eating Habits, According to a Dietitian

    Here are three important options to consider adding to your diet more regularly for more energy and better brain function: Lean proteins: Chicken, fish, eggs, seeds, beans, and nuts give you the energy needed to think and react. Complex carbohydrates: Found in whole grains and starchy vegetables. can give you energy.

  13. 10 Intuitive Eating Tips for a Healthier Relationship with Food

    8. Honor Your Body's Natural State. When you're bombarded with images of bodies that don't reflect your own size or shape, you can feel inadequate, as if you are not "measuring up ...

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    Trigger: Set your sneakers beside your bed the night before. Spotting the shoes first thing will cue you to lace up and get moving. Habit: Drink more water. Trigger: Set an alarm to ring every 2 ...

  15. MyPlate

    Eat Healthy on a Budget. Featured. Follow us! Image. Recipe of the Month. Get Your MyPlate Plan. Image. Set personal goals for healthy eating. Build healthy eating habits one goal at a time! Use the Start Simple with MyPlate app to pick simple daily food goals, see real-time progress, and earn badges along the way. Get Started Today.

  16. 10 Reminders for Eating More Healthily

    Richer diets and more sedentary lifestyles are leading to a rising global incidence of diseases such as cancer, diabetes, heart disease and stroke. The following are some reminders of ways we can eat to maximize our health and better fuel our bodies to stay healthy and have more energy: Make the Commitment.

  17. Nourishing Reminders for Parents and Students on Healthy Eating

    Thoughts and tips from a pediatrician on healthy choices. Kim Newell, MD, Kaiser Permanente San Francisco pediatrician, promotes healthy eating habits in children every day. She and her colleagues discuss healthy habits — including healthy eating — in depth for every child who comes in for a well-care visit or checkup.

  18. Tips for eating healthy with a busy schedule

    These poor eating habits lead to feeling tired, increase stress, and weaken the immune system. Through my own experiences, I learned how to incorporate healthy eating habits with a restless agenda. Here are some tips that you can do to start eating well with a busy life. Tip 1: Put a reminder in your planner or calendar.

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    MyPlate Kitchen provides recipes and resources to support building healthy and budget-friendly meals. Recipes are inspired by MyPlate and include healthy options from the food groups including vegetables, fruits, whole grains, lean proteins, and fat-free and low-fat dairy. We help individuals and families make the healthy choice the easy choice.

  23. Food and mood: how do diet and nutrition affect mental wellbeing?

    A more recent explanation for the way in which our food may affect our mental wellbeing is the effect of dietary patterns on the gut microbiome—a broad term that refers to the trillions of microbial organisms, including bacteria, viruses, and archaea, living in the human gut. The gut microbiome interacts with the brain in bidirectional ways ...

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    A side dish of vegetables or a salad or even tossing vegetables into your recipe such as casseroles or stir frying to homemade soups can also help for a method to bring more fruits and vegetables ...

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    5) Be kind to others and yourself. We should be kind to others because it's nice to be nice. That's simple and enough of a reason. Many people are in pain. Kindness feels good. We feel better when we are kind to others, and we feel good when we receive kindness. There's so much pain in the world.

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    Additionally, provide regular meal and snack times that involve social interaction and demonstrate healthy eating behaviors. Make dinner a family activity, involving children in the planning and ...