In this article, you will find a comprehensive list of 20 top healthy eating habits recommended by a dietitian. These habits cover a range of dietary choices and practices that can help you maintain a balanced and nutritious diet. From avoiding drinks with added sugars and incorporating fermented foods into your meals, to swapping out processed meats for fresher alternatives and including more fruits and vegetables in your dishes, these habits are easy to adopt and can make a significant difference in your overall health and well-being. So, if you’re looking for practical ways to improve your eating habits, stick around and discover the valuable advice shared by the dietitian.
Skipping Drinks with Added Sugars
One of the first healthy eating habits you can incorporate into your lifestyle is to skip drinks with added sugars. Drinks such as soda, sweetened tea, and fruit juices often contain high amounts of added sugars, which can contribute to weight gain, tooth decay, and an increased risk of chronic diseases like diabetes and heart disease. Instead of reaching for these sugary drinks, opt for water, unsweetened tea or coffee, or infused water with fruits and herbs for a refreshing and naturally flavored beverage.
Why is it important?
Skipping drinks with added sugars is important because it helps to reduce your overall sugar intake. Many people consume a significant amount of their daily calories from sugary drinks, which can lead to weight gain and an increased risk of chronic diseases. By choosing beverages that are sugar-free or naturally sweetened, you can better control your calorie intake and improve your overall health.
How to incorporate it into your diet?
To incorporate this habit into your diet, start by gradually reducing the amount of sugary drinks you consume. Replace one sugary drink with a healthier alternative each week until you have completely eliminated them from your diet. Experiment with different flavors and options such as herbal teas, sparkling water with a splash of fruit juice, or homemade iced tea with natural sweeteners like stevia or honey.
Incorporating Fermented Foods into the Diet
Another healthy eating habit you can adopt is to incorporate fermented foods into your diet. Fermented foods such as yogurt, kefir, sauerkraut, kimchi, and kombucha are rich in probiotics, which are beneficial bacteria that support a healthy gut microbiome. These probiotics can improve digestion, boost the immune system, and even enhance mood and mental health.
Why is it important?
Incorporating fermented foods into your diet is important because it helps to improve your gut health. A healthy gut microbiome plays a crucial role in overall health, as it is responsible for proper digestion, absorption of nutrients, and a strong immune system. By consuming fermented foods, you can introduce beneficial bacteria into your gut, leading to improved digestion and a stronger immune system.
How to incorporate it into your diet?
To incorporate fermented foods into your diet, start by adding a serving of yogurt or kefir to your breakfast or as a snack. You can also try adding sauerkraut or kimchi as a condiment to your meals or enjoying a bottle of kombucha as a refreshing beverage. Experiment with different fermented foods and find the ones that you enjoy the most to make it a regular part of your diet.
Eating 2 to 3 Servings of Low-Mercury Non-Fried Fish per Week
Including 2 to 3 servings of low-mercury non-fried fish in your weekly meals is another healthy eating habit you should consider. Fish, especially fatty fish like salmon, mackerel, and sardines, are excellent sources of omega-3 fatty acids, which are essential for brain health, heart health, and reducing inflammation in the body. Additionally, fish is a lean protein source that provides important nutrients such as vitamins D and B12, selenium, and iodine.
Why is it important?
Eating 2 to 3 servings of low-mercury non-fried fish per week is important because it helps to increase your intake of omega-3 fatty acids. Omega-3 fatty acids are essential nutrients that cannot be produced by the body, so it’s necessary to obtain them from food sources. These fatty acids have been shown to reduce the risk of heart disease, improve brain function, and reduce inflammation in the body.
How to incorporate it into your diet?
To incorporate this habit into your diet, aim to have fish as a main dish at least twice a week. Choose options that are low in mercury, such as salmon, trout, sardines, and tilapia. You can bake, grill, or steam the fish to keep it healthy, and pair it with a side of vegetables or whole grains for a balanced meal. If you’re not a fan of fish, you can consider taking a fish oil supplement as an alternative source of omega-3 fatty acids.
Swapping Out Highly Processed Meats for Fresher Options
When it comes to choosing meats, one healthy eating habit you can adopt is swapping out highly processed meats for fresher options. Highly processed meats, such as hot dogs, bacon, and deli meats, often contain high amounts of sodium, preservatives, and unhealthy fats. These meats have been linked to an increased risk of heart disease, cancer, and other chronic diseases. Instead, opt for fresher options such as lean cuts of beef, chicken breast, turkey, or plant-based protein sources like beans and lentils.
Why is it important?
Swapping out highly processed meats for fresher options is important because it reduces your intake of sodium, preservatives, and unhealthy fats. Highly processed meats are often loaded with these unhealthy additives, which can have negative effects on your health. By choosing fresher options, you can reduce your risk of developing chronic diseases and improve your overall well-being.
How to incorporate it into your diet?
To incorporate this habit into your diet, start by gradually reducing your consumption of highly processed meats. Replace one processed meat with a fresher option each week until you have completely eliminated them from your diet. Experiment with different lean cuts of meat or try plant-based protein sources like beans, lentils, or tofu. Additionally, you can explore vegetarian or vegan recipes that focus on plant-based proteins as the main ingredient.
Having a Glass of Milk Every Day
Drinking a glass of milk every day is another healthy eating habit you should consider. Milk is a rich source of calcium, which is essential for building and maintaining strong bones and teeth. It also provides vitamins D and B12, riboflavin, and potassium. Opt for low-fat or non-fat milk options to keep your saturated fat intake in check.
Why is it important?
Having a glass of milk every day is important because it helps to meet your calcium and vitamin D needs. Calcium is essential for bone health, especially during childhood, adolescence, and early adulthood. Vitamin D aids in the absorption of calcium, making it crucial for maintaining bone health. By drinking milk regularly, you can ensure you’re getting these important nutrients for strong bones and optimal overall health.
How to incorporate it into your diet?
To incorporate this habit into your diet, make it a point to have a glass of milk with your breakfast or as a snack. You can also use milk as a base for smoothies, coffee, or tea. If you’re lactose intolerant or prefer non-dairy alternatives, there are many plant-based milk options available, such as almond milk, soy milk, or oat milk, that are fortified with calcium and vitamin D.
Adding Fruit to Midday Snacks
Adding fruit to your midday snacks is a simple and effective healthy eating habit you can adopt. Fruit is packed with essential vitamins, minerals, and fiber, making it a nutritious and satisfying snack option. It provides natural sweetness and can help curb cravings for sugary treats.
Why is it important?
Adding fruit to your midday snacks is important because it increases your intake of vitamins, minerals, and fiber. Fruits are naturally rich in nutrients that are essential for overall health and well-being. They also contain fiber, which aids in digestion, helps maintain a healthy weight, and reduces the risk of chronic diseases.
How to incorporate it into your diet?
To incorporate this habit into your diet, start by keeping a variety of fruits on hand, both fresh and frozen. Choose fruits that are in season for the best flavor and nutritional value. Slice up some strawberries, grab a handful of blueberries, or enjoy a refreshing orange during your midday snack. If you’re feeling creative, you can also add fruit to yogurt, salads, or whole grain cereal for a delicious and wholesome meal.
Including More Vegetables in Dishes
Including more vegetables in your dishes is another important healthy eating habit. Vegetables are low in calories and high in nutrients, making them an excellent addition to any meal. They provide vitamins, minerals, and fiber, and are essential for maintaining a healthy weight and reducing the risk of chronic diseases.
Why is it important?
Including more vegetables in your dishes is important because it helps to increase your intake of essential nutrients and fiber. Vegetables are packed with vitamins, minerals, and antioxidants that support overall health. They also contain fiber, which aids in digestion, promotes satiety, and helps maintain a healthy weight.
How to incorporate it into your diet?
To incorporate this habit into your diet, aim to fill half of your plate with vegetables at each meal. Experiment with different cooking methods and flavor combinations to keep things interesting. Try roasting vegetables in the oven with a sprinkle of sea salt and herbs, adding them to stir-fries or pasta dishes, or blending them into smoothies for a nutritious boost. The more colorful and varied your vegetable intake, the better.
Avoiding Eating in Front of the TV
Avoiding eating in front of the TV is a healthy eating habit that can have a significant impact on your overall health. When you eat in front of the TV, it’s easy to mindlessly consume larger portions and unhealthy snacks. It also distracts you from being mindful of your hunger and satiety cues, leading to overeating.
Why is it important?
Avoiding eating in front of the TV is important because it promotes mindful eating and portion control. Being mindful of what and how much you eat can help prevent overeating and promote healthier eating habits. When you eat without distractions, you can better tune in to your body’s hunger and fullness cues, leading to a more balanced and enjoyable eating experience.
How to incorporate it into your diet?
To incorporate this habit into your diet, make it a point to eat meals and snacks at a designated eating area, such as a dining table or kitchen counter. Avoid eating while watching TV, using your phone, or working on the computer. Instead, focus on the food, savor each bite, and pay attention to your body’s signals of hunger and fullness. This can help you develop a healthier relationship with food and promote better digestion.
Choosing BPA-Free Canned Foods
Choosing BPA-free canned foods is another important healthy eating habit you should consider. Bisphenol A (BPA) is a chemical used in many food and beverage containers, including canned foods. It has been linked to hormonal disruptions and other health concerns. By choosing BPA-free canned foods, you can reduce your exposure to this potentially harmful chemical.
Why is it important?
Choosing BPA-free canned foods is important because it reduces your exposure to a potentially harmful chemical. BPA has been associated with hormonal disruptions, reproductive issues, and an increased risk of certain cancers. By opting for BPA-free alternatives, you can prioritize your health and well-being.
How to incorporate it into your diet?
To incorporate this habit into your diet, start by checking the labels of canned foods for the BPA-free symbol or look for products that specifically state they are BPA-free. Consider purchasing foods that come in glass jars or cartons instead of cans. Alternatively, you can opt for fresh or frozen fruits and vegetables, as well as homemade versions of canned goods.
Embracing Herbs and Spices Instead of Salt
Embracing herbs and spices instead of salt is a simple yet impactful healthy eating habit. While salt adds flavor to dishes, consuming excessive amounts of it can contribute to high blood pressure and other health problems. By using herbs and spices, you can enhance the flavor of your meals while reducing your sodium intake.
Why is it important?
Embracing herbs and spices instead of salt is important because it helps to reduce your sodium intake. High sodium intake has been linked to an increased risk of high blood pressure, heart disease, and stroke. By using herbs and spices, you can add depth and flavor to your meals without relying on excessive salt.
How to incorporate it into your diet?
To incorporate this habit into your diet, start by experimenting with different herbs and spices to find the flavors you enjoy the most. Common options include basil, thyme, rosemary, oregano, garlic, ginger, turmeric, cumin, and paprika, among many others. Use these seasonings to add flavor to your dishes, whether it’s a marinade for meats, a dressing for salads, or a spice blend for roasted vegetables. Not only will your meals taste delicious, but you’ll also be prioritizing your health by reducing your sodium intake.
By incorporating these healthy eating habits into your daily routine, you can improve your overall health and well-being. From skipping drinks with added sugars to embracing herbs and spices instead of salt, each habit plays a vital role in supporting a nutritious diet. Remember to start small, be consistent, and listen to your body’s needs as you work towards a healthier lifestyle.
