Healthy Eating Habits

Eating healthy is one of the most talked-about and debated topics out there these days. Most of us do not eat the diet we should be consuming, and it can be really hard to change your ways at first. If you are trying to incorporate a healthier lifestyle, the most effective way to do this is not to follow any fad diet plans or trendy exercise regimes. The best way to adopt a healthier lifestyle–and make it stick–is to slowly change small things about your diet, and simultaneously develop healthy eating habits over time. Unlike extreme diets that rebound after a few weeks, you are much more likely to make your healthy eating choices a habit and keep making them for the rest of your life. So, while it is tough to completely change your eating habits overnight, we have compiled a handy list of very simple changes and healthy eating guidelines you can follow that will leave you feeling healthier and happier throughout the day!

Meal Prep, Even Just a Little

You may not be quite on the level of some fitness pros yet, but studies have shown the amount of time we spend on meal preparation correlates with healthier eating habits overall. This can mean you go all-in and cook seven days’ worth of meals every Sunday, but it does not have to be that intense in order to be effective. If you cut up all of your produce when you get it, and place it in containers with clear sides, you are more likely to grab those already-prepped healthy fruits and vegetables instead of snacking on chips or cookies due to ease of access. Try this with peppers, cucumbers, and carrots, as well as having a carton of hummus nearby for convenient snacking! One of our favorite things to do is cook a few extra chicken breasts when we do have time to cook–it does not add much to your overall cooking time, but then you can shred the extra chicken for salad or tacos, cube it for stir-fry, or slice it for a quick sandwich, without having to start from scratch. Chicken is a nice lean protein and extremely versatile, so having it available is always a good thing. Prepping the chicken in advance also helps make it last a little longer in the fridge. Taking a small amount of time to make healthy foods more available to yourself will have a surprisingly large impact on your daily eating habits.

Have a Plan

Having a plan is helpful whether you are eating at home or eating out at restaurants. You almost always make better decisions if you come into a situation informed. Have you ever gone grocery shopping without a list? Especially while you are hungry, this can be a nightmare–if you're like me, you may end up at home with a bunch of Cheetos and some Bagel Bites, and no full meal options. Always bring a list with you when you are going grocery shopping or to the Farmer’s Market, and plan where everything in the store will be (that will save you time, too). A good grocery list focuses on whole ingredients that you can re-use multiple times before they go bad. So instead of having different vegetables every single night, try to alternate between a few combinations to get the most out of your list.

If you are headed out to a restaurant, it can be hard to avoid the sneaky tactics menus use to get you to eat unhealthy portions. Plan ahead by checking out the menu, or even calling ahead, to see what can be made without using restaurants’ favorite unhealthy items–fats, salt, and hydrogenated oils. That way you will not be swayed by clever marketing, pictures, or “specials” advertised when you get there.

Drink More Water

Water is the ultimate superfood, and there are basically no negative side-effects of drinking more water. Drinking more water can help you feel more full, as well as increase your energy and help regulate pretty much every process within your body. A general rule of thumb is to drink your weight in ounces (for instance, if you weigh 140 pounds, then you should be drinking about 140 ounces of water), and very few people tend to drink as much water as they actually should. Sugary soft drinks, juices, and energy drinks account for up to 20% of the calories that Americans consume every day, so replacing those with water is a great way to see some positive health benefits. If you need a little kick, feel free to add fruits for extra flavor!

Eat Breakfast

To quote everyone’s mom: “Breakfast is the most important meal of the day.” We truly believe that. Despite making your day a whole lot better overall, eating breakfast can jumpstart your metabolism in the right way. At Bob’s Red Mill, breakfast is one of our favorite parts of the day, as it is a great time to get your oats and other grains to fuel you for the day. Check out our cereal section for some delicious options that are full of fiber, protein, vitamins, and minerals. If you want to spice it up, pile your oats with fresh fruits, spices, and other delicious additions–the bowl is your oyster! Eggs are another great option for breakfast, as they keep you feeling full and supercharged well into the day. Avoid sugary cereals and doughnuts, as they contain oils and trans fats. While they may give you a momentary burst of energy, they often leave you feeling tired and hungry.  

Vary Your Diet

Eating a variety of foods is a great way to make sure you are consuming all the nutrients that you need throughout the day. When you establish your healthy eating meal plan, try to add a variety of different types of foods–meats, fruits, veggies, legumes, nuts, and healthy fats to name a few of our favorites. This does not mean that you should eat 10 different types of candy bars, of course, but the more you vary your healthy choices, the greater chance you have of consuming all types of nutrients that your body needs. Trying to have as many different colored foods in one meal is a great tip as well.

Go Natural

You have heard of paleo, and we support that on a basic level, but try to keep your foods natural and whole as much as possible. This means avoiding any processed foods like fast food or doughnuts. Ask yourself where the food you are eating came from–if you can figure out the answer (from a tree, from an animal, etc.) then you are probably fine, but if the answer is more along the lines of “from some factory, I guess?” then you should probably avoid it. Another tip is to rely on foods where you can pronounce all the ingredients. In general, natural foods are going to be better for you than processed, as they avoid excessive sodium, hydrogenated oils, and trans fats, which are three of the worst things for your body. In the same vein of going natural, you will tend to see better results by consuming your vitamins from food directly, as opposed to getting them from supplements. This is not to say that all supplements are bad, but your body recognizes natural sources of vitamins more easily than unnatural ones, and vitamins in foods are more easily broken down and processed by your body. Some supplements are good, especially if you have an allergy to certain foods like dairy and need to get some extra calcium, but try not to rely on supplements for your entire nutrient profile.

Overall, the key to gathering the right healthy eating information is just paying attention to what you consume. If you make a plan and stick to it, these simple tricks will create healthy eating habits that will last for the rest of your life, and won’t just burn out after a few weeks. Adding good things into your diet, like water and breakfast, while avoiding unhealthy calories like trans fats and oils, will lead you down the path toward a much happier and healthier body. One last tip is to be patient. There will not be massive changes overnight, but if you stick with these tips and make it a lifestyle choice, you will definitely start to notice your body reacting positively to these simple changes before too long!