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Table of Contents
Introduction ........................................................................... 1
40 Practical Tips For Healthy Eating ........................................ 2
Stage 1: Tips To Prepare Your Mind ..................................... 2
Stage 2: What Do I Eat? ........................................................ 6
Final Thoughts ...................................................................... 15
Disclaimer: This publication is for informational purposes only and is not intended as
medical advice. Medical advice should always be obtained from a qualified medical
professional for any health conditions or symptoms associated with them. Every
possible effort has been made in preparing and researching this material. We make
no warranties with respect to the accuracy, applicability of its contents or any omis-
sions.
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Introduction
The practice of cultivating healthy eating habits has been something of importance dating back
to ancient civilizations. The Egyptians were known for protein-based meals and freshly baked
bread. The Greeks maintained a healthy glow by consuming fresh fish and savory veggies. The
Incas and Aztec civilizations perfected the art of mixing flavor and wholesome eating by consum-
ing peppers, beans, and avocados.
Many modern-day diets are influenced by these cultures of old. Today, the concept of healthy
eating is one met with its various challenges. Unlike
our forefathers, we now have the temptation of con-
suming fast and processed foods that have zero nutri-
tional value. Similarly, our lives are also filled with the
as hustle and bustle of obligations. Healthy eating then
becomes a burden.
Living in our modern culture where convenience re-
places wellness, how can you truly develop lasting healthy eating habits? They say it takes
around a month of consistent effort to turn a thought into a habit. If you're on the quest to find-
ing out how to live a healthier, more fulfilling life, then you've come to the right place!
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40 Practical Tips For Healthy Eating
Here is a list of 40 practical tips and tricks that will help you to make healthy eating a daily habit!
Stage 1: Tips To Prepare Your Mind
To effectively tackle a new habit, you must first change the way you think. Years of unhealthy
eating habits will not disappear overnight. When your mind is right, your body will follow. Under-
standing the psychological process of healthy eating will keep you motivated!
1. Identify Your Goals
When you properly define where you are and determine where you want to be, it will be easier
to make a plan that's right for you. When outlining your ideal change, be careful to avoid com-
paring yourself to a media-fueled archetype. The goal here is to become healthy and confident in
your skin.
2. Make A Vision Board
When your goals are staring you in the face,
it's pretty tough to ignore them. Vision boards
are fun and creative ways to make cultivating a habit easier. Fill them up with quotes, future out-
fits, and nutritious foods. Being able to visually see your goals will help you to do everything you
can to achieve them.
3. Document Your Journey
There's no better way to share your truth that through conversation. With social media being the
primary form of human contact, why not share your journey with your friends. This will hold you
accountable and you may even inspire your circle to hone in on their habits. Make it a goal to
"check-in" on your progress every other day by posting a photo of your meals or even showcas-
ing your awesome workout routine.
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4. Keep A Food/Wellness Journal
On the subject of documenting, keeping a diary of what you're eating will help you to analyze
your routine. One effective way of doing this is jotting down what you ate, the time, and how
that food made you feel. This will give you a better understanding of your habits. The foods we
eat affect our mood in either a positive or a negative way. Documenting guilt you felt after di-
vulging in that chocolate cake will help you to avoid future pitfalls. Make it a goal to write down
every meal and feeling for a week.
5. Remove Unhealthy Foods
Hiding your junk food for a "rainy day" may ini-
tially seem reassuring. However, when you
know you have bad food readily available, even
if it's hidden, will just increase your chances of
reaching for it when you're in a pickle. Remove
the tempting treats and replace them with fun
alternatives to avoid slipping.
6. Plan Your Meals
The importance of meal prepping is immense. When you have food prepared, it eliminates ex-
cuses. It saves time and it gives your days a personal touch. Not only will meal prepping prove to
be convenient, it gives you the opportunity to take control of your diet. Food expert Dr. Lipman
says, "It's all about convenience—if they're ready for you, you'll grab them in a pinch. If not? It's
chip's and dip time".
7. Change the way You View Food
It's awesome to get in the habit of identifying healthy and non-healthy foods. However, don't let
the pressure of counting calories and your number weight consume you. Right now, get in the
habit of being easy on yourself for even deciding to make a lifestyle change. Don't fixate on the
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number on the scale. Rather, make mindfulness a habit. Think about how you feel after eating a
healthy meal or working out. This will keep your momentum running as opposed to getting dis-
couraged.
8. Practice Affirmations
Contributing writer for Psychology Today, Kari Anderson labels unrealistic expectations with re-
gards to healthy eating as our biggest downfall. She quotes, "(We are) driven by our society’s
thin ideal -- the notion that thinness defines beauty and health." Get in the habit of repeating
positive, daily affirmations to yourself that highlights your current beauty. Sure, we all could im-
prove, but don't focus so much on your weak points. Repeat your positive qualities daily to boost
your self-confidence.
9. Identify What's Important to You
The first habit to develop is the art of goal setting. Deeper than simply analyzing your weak
point, identifying more complex reasoning behind healthy eating is key to making this a lifelong
habit. Do you want to cut sugars? Do you want to fit into a particular dress? Are you hoping to
eliminate signs of anxiety? All of these underlying factors will help you to determine where you
want to be. Along with your journey, make it a goal to revisit what's important to you in order to
stay present.
10. Purchase Fresh
It's important to get in the habit of buying fresh food as opposed to processed foods. If the food
your buying does not have an expiration date, put it back. Purchase fresh fruits, veggies, and
meats to gain optimal nutritional value. This will add a distinct flavor to your dishes and it's also
fun!
11. Cook at Home
Many would agree that cooking at home is time-consuming. However, limiting the number of
fast foods you consume will do wonders for your health. If you get in the habit of cooking at
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home, you know what is going in your food. You also have the freedom to choose your ingredi-
ents. This not only makes for a healthy meal, but it unleashes your creativity.
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Stage 2: What Do I Eat?
Now that we've identified a few broad, psychological habits to cultivate, it's time to dive right in!
The bread and butter if you will. Let's analyze some eating habits that you should begin to imple-
ment today! Feel free to mix and match each of these habits to mix up your routine.
12. Begin Your Morning
Many people believe beginning your morning with food is the best way to go. Although it's awe-
some to fuel your mind and body after a night’s rest, you may be doing your body a disservice.
Begin your days by drinking a cup of hot water and lemon in order to regulate your digestive sys-
tem. Many also mix apple cider vinegar and
water to boost metabolism. 20-30 minutes
later, you may enjoy your breakfast.
13. Use the "Two-Component Method"
It's always best to live by the "two-compo-
nent" method when considering your break-
fast. This means limiting your meal to only two
options. For example, pair an egg with oatmeal or yogurt with fruit. This will give you the right
amount of energy while keeping you sustained. It also prevents overeating.
14. Make Yogurt A Breakfast Staple
Yogurt, specifically Greek, is known for its multiple health benefits. Yogurt is filled with calcium
and protein. The great thing about it is, you can jazz it up with fruits or nuts. Some yogurts, such
as Kefir, are great antibiotics that help to reduce tummy problems as well as anxiety!
15. Plan Your Grocery List
When you aimlessly go grocery shopping, it’s easy to pick up what you’re accustomed to. It’s
even easier to choose unhealthy options if you don’t have a plan. Make it a habit to write out
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your grocery list prior to going to the store. Also, make sure you’re not hungry when you make
the list or when you actually go to the store. This increases your chances of unhealthy choices.
16. Grapefruit is Your BFF
Studies have shown that eating one half of a grapefruit in the morning will help regulate body
weight and weight loss. Eating one daily can also boost your immune system. It's especially good
with turkey bacon or a boiled egg. Consult with your doctor before consuming grapefruit as it
has been known to interact with some prescription drugs.
17. Banana's Aren't Just for Monkeys
During breakfast, we sometimes crave some-
thing slightly sweet and filling. Bananas are a
quick and healthy fruit to kick-start your morn-
ing. It provides energy and is a great source of
potassium. Although bananas are high in carbo-
hydrates, they're considered "good fats." How-
ever, make it a habit to limit your banana consumption to about one per day. Excessive banana
eating may cause unwanted weight gain.
18. Let's Get Regular!
Implementing fiber into your daily diet will regulate your digestive system and essentially cleanse
your body. Cereals and certain oatmeal grains can provide an excellent source of fiber. Adults
need about 30 grams of fiber daily. Use the two-component rule and mix fresh berries into your
grains to give you double the power!
19. Take A Daily Vitamin
There's no better way to test your memory than by taking a daily multivitamin. Once you get in
the habit of taking a vitamin daily, you'll never regret it. Vitamins, in conjunction with a healthy
diet, can supplement certain nutrients we are low on. For example, B12 vitamins are great for
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women who want to feel energized. Calcium, Iron, and Fish Oil tablets are all examples of benefi-
cial daily supplements. Consult with a doctor or nutritionist to decide which multivitamin works
best for you.
20. Eat Your Starch for Lunch
Lunchtime is the best time to indulge in those delicious starches. Eat brown rice, sweet potatoes
and even a small portion of pasta during your mid-day meal. Experts recommend this time of day
for your starch because they provide a great source of energy while giving you the opportunity
to work it off throughout the day. Salad wraps,
whole wheat sandwiches, and fruits are all good
carbs you can feel good about.
21. Eat Whole Foods
Now, eating whole foods does not mean eating a
whole pie or pizza. Whole foods, aka, low-density
foods are known for keeping you fuller, longer.
They're also great options for those of you who want to save your calories. Examples of these
foods include broccoli, oats, brown rice and apples. Whole grains are also great choices for main-
taining nutrients and they are less processed.
22. Know Your Servings
It's true, suggested serving sizes and portioning your meals can seem intimidating. However,
once you get in the habit of reading the labels on your food, you will begin to recognize what
constitutes a single serving. The reason this is so important is that serving sizes determine your
progress. For example, if you overeat, you generally won't see the results you are looking for.
Also, you may be depriving yourself of something you really love for fear of the calorie count. By
keeping a balanced mind and paying attention to the amount you are eating, you will better un-
derstand your food.
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23. Stick to the Rules
Since we're on the subject of suggested serving sizes, it's important to also understand how your
plates should look. According to the U.S. National Library of Medicine, here are a few rules to live
by:
-Your meat or protein should be able to fit in the palm of your hand.
-Carbs such as rice, pasta, chips, or snacks should be the size of your rounded fist.
-Half of your plate should consist of vegetables
If portioning your meals is still too overwhelming, purchase measuring cups to property measure
your meals. This way, you know what you're eating and how much.
24. Learn How to Snack
Many people get in the habit of allowing too much time to pass before their next meal. These
high-risk times are usually when slip-ups occur because you ate whatever was in front of you. By
eating something small every two hours, you will stay sustained without overeating. Nuts, dried
fruit, and trail mix are all great snacks to enjoy in-between meals.
25. Never Eat Out of the Bag
Eating out of a bag is like going on a shopping spree with a credit card. The moment is satisfying
but you'll be paying for the consequences. Since bags contain multiple serving sizes, it's smart to
always pour your contents into a bowl or napkin as opposed to mindlessly eating. Measuring out
your food prior to eating it will help you to gain control over how much you're consuming.
26. Use Smaller Plates
Sometimes our eyes may be bigger than our stomach. When we tend to use large plates, sub-
consciously we feel that we need to fill them up. Trick your mind by using smaller plates that
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only fit a certain amount. This will give you more control over your portion sizes. By clearing your
smaller plate, you'll trick your mind into feeling fuller.
27. Drink Lots of Water
It's no secret that drinking water is the best beverage option. Water accomplishes wonders for
regulating your digestive system, cleaning your liver and clearing acne. In order to find out how
much water you should be drinking, divide your weight in half. That number shows the number
of ounces you should be drinking per day. It helps to get in the practice of carrying a refillable
bottle with you. It's great for the environment and it will get you in the habit of drinking water.
As always, consult with your doctor on the specific amount. Certain medications or health issues
require more water than average.
28. Eat More Fruits and Berries
Berries such as blueberries and strawberries are excellent sources of antioxidants. They assist
with curbing hunger and they're also tasty! The general
rule of thumb with berries is, the darker the berry the
higher the health benefits. Berries like raspberries and
elderberries are widely known for their immunity
boosting properties. Mix them with smoothies or eat
them alone and you're guaranteed to feel refreshed!
29. Use Alternatives
Cutting carbs has never been so easy. When making the change from unhealthy to healthy, you
have to be open-minded. For example, spaghetti squash is a great alternative to traditional
pasta. Cauliflower can be used instead of rice and black beans are great meat substitutes if
you're looking to limit meat consumption. The great thing about being creative in the kitchen is
that you don't feel like you are missing out on flavor. It still allows you to be in control.
30. Meals Should be Colorful
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Many people are stuck in the mindset that healthy food equates boring food. That usually turns
people away from healthier options. Try this trick when preparing your next meal or snack: use
color! Certain colors can affect our mood and perception psychologically. When our meals are
rich in reds, greens, yellows, and browns, we will feel alive! You'll enjoy the concept of healthy
eating because it has variety.
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31. Eat at a Table
Mindless eating is a terrible habit that many people have. Instead of grabbing that bag of chips
or bowl of food and sitting in front of the television, sit at a table and eat. Take the time to really
focus on your food. Look at how it moves, pay attention to the different textures and really taste
the flavors. This will limit overeating and it will make mealtimes special. This is your time to be
present and mindful.
32. Drink Tea
Green tea is widely known for its metabolism boosting benefits. Drinking tea is also a great alter-
native to cutting back on coffee. Drinking tea is also
great for regulating hunger. Replace your late night
snacks with a hot cup of tea and you'll begin to feel full
and relaxed.
33. Eat More Fruits and Veggies
Studies show that at least five servings of fruits and
veggies daily can prove to be beneficial to your diet. As mentioned, berries are jam-packed with
awesome benefits. Vegetables with a deep, green hue typically have more nutrients like spinach
and kale. The fantastic thing about fruits and vegetables is that you can mix them in smoothies.
Spinach, banana and strawberry smoothies are delicious. Incorporating both fruits and vegeta-
bles into your daily routine will help you to stay fuller, longer.
34. Choose Lean Protein
Protein is essential for rebuilding tissue cells and organs in the body. It promotes a healthy heart
and is used as a muscle restoration after a workout. The key here is to eat .08 grams of protein
per 2.2 pounds of body weight on a given day. Protein can be found in meat forms like poultry
and fish. Or, you can receive plant-based protein benefits from avocados, soy, and beans.
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35. Incorporate Fish in Your Diet
Eating fish provides excellent vitamins that are essential for optimal cognitive function. Fish like
trout and salmon are rich in the supplement Omega 3 which is a fatty acid that helps fight de-
pression, arthritis, and lower the risk of blood disease. Make eating fish as a part of your weekly
meal at least twice a week. You won't want to miss out on its many benefits.
36. Limit Alcohol Intake
Alcohol, when broken down, is essentially fruit. However, consuming too much alcohol is not
only bad for your overall health, but it's a nasty habit that can lead to addiction. Alcohol eventu-
ally turns into sugar which then turns into fats. If you are going to drink, choose wines with a
rich, red color. Red wine promotes heart and skin health. Be cognizant of the times you do drink
alcohol to avoid over drinking.
37. Avoid Triggers
Eating is emotional. Often certain circumstances warrant a binge eating episode. A stressful day
at work, a favorite movie or even toxic people can cause overeating. Understanding what trig-
gers your bad choices will help you to develop positive coping strategies. Instead of reaching for
that donut after a bad day, you may choose to go for a run instead.
38. Remain Balanced
Usually, a bad habit is only critical when done in excess. The same is true for those not so healthy
foods we all love. Just because you are making healthy choices doesn't mean you have to com-
pletely give up your favorite treat. Get in the habit of occasionally rewarding yourself for sticking
to your plan. This will keep you motivated to continue enduring because you aren't sacrificing
everything you love.
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39. Avoid Soda
Drinking soda in excess causes major health problems such as acne, kidney stones, and liver dis-
ease. Replacing sodas with seltzer or carbohydrate flavored water will satisfy that soda taste
craving without harming your body.
40. 6 pm is The Limit
Experts suggest cutting your last meal to 6 PM. This means, after 6, no eating or snacking. When
your body is sleeping, it is storing fat. When you eat right before bed, that's a recipe for packing
on the pounds. Get in the habit of eating earlier to give your body a chance to burn that last bit
of fat before bedtime.
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Final Thoughts
It's no secret that cultivating a habit is challenging. However, the obstacle can be met by identify-
ing your unhealthy habits and changing them into healthy ones. By utilizing the 40 tips and tricks
listed above, you'll be well on your way to living a happier more fulfilling life.