5 Ways to build a healthier diet
In our fast-paced and chaotic lives, maintaining a healthy diet can often feel like a daunting task. With countless fad diets and conflicting nutritional advice bombarding us from all angles, it's easy to become overwhelmed and unsure of where to start. However, achieving a healthier diet doesn't have to be complicated or restrictive. A healthy diet isn't just about shedding pounds or fitting into a certain clothing size; it's about nourishing your body, fueling your energy levels, and supporting overall well-being. Whether you're aiming to feel good in your body, boost your immune system, or simply feel more vibrant and energized, making small, sustainable changes to your eating habits can have a profound impact on your health and quality of life.
In this blog, we'll explore five practical and effective ways to create a healthier diet that works for you. From emphasizing whole, nutrient-rich foods to cultivating mindful eating habits, these strategies are designed to empower you to make positive choices that support your long-term health goals. So let's dive in and discover how you can revitalize your relationship with food and embrace a lifestyle that nourishes both body and soul.
Eating the Rainbow:
One of the simplest and most effective ways to boost the nutritional value and diversity of your diet is by "eating the rainbow" of fruits and vegetables. Each color in the produce aisle represents a unique combination of vitamins, minerals, antioxidants, and phytonutrients that play a vital role in supporting overall health and well-being. By eating a diverse amount of each color of the rainbow we firstly are creating diversity in our gut microbiome and ensuring we are getting the nutrients we need.
Red: Start by incorporating vibrant red fruits and vegetables like tomatoes, strawberries, red peppers, and watermelon into your meals. These foods are rich in lycopene, a powerful antioxidant that helps protect against heart disease and certain types of cancer.
Orange and Yellow: Bright orange and yellow fruits and vegetables such as carrots, sweet potatoes, oranges, and mangoes are packed with beta-carotene, which is converted into vitamin A in the body. Vitamin A is essential for healthy vision, immune function, and skin health.
Green: Leafy greens like spinach, kale, and Swiss chard are nutritional powerhouses, providing a wealth of vitamins, minerals, and fiber. Additionally, green vegetables such as broccoli, Brussels sprouts, and green beans are rich in antioxidants like vitamin C and phytonutrients such as sulforaphane, which have been linked to a reduced risk of chronic diseases like cancer and heart disease.
Blue and Purple: Deep blue and purple fruits and vegetables like blueberries, blackberries, eggplant, and purple cabbage contain potent antioxidants called anthocyanins, which help protect cells from damage and reduce inflammation in the body. These colorful foods are also associated with improved cognitive function and a lower risk of age-related cognitive decline.
White and Tan: Don't overlook white and tan fruits and vegetables like onions, garlic, cauliflower, and mushrooms. While they may not be as visually striking as their colorful counterparts, these foods are still rich in important nutrients like vitamin C, potassium, and selenium, which support immune function and overall health.
By incorporating a variety of colorful fruits and vegetables into your meals and snacks, you can ensure that you're getting a wide range of essential nutrients to support your health and vitality. Aim to fill your plate with an array of colors each day, and let the natural beauty of these foods inspire you to create delicious and nutritious meals that nourish your body from the inside out.
Building a Balanced Plate
Creating a balanced plate is a fundamental principle of healthy eating that ensures you're getting a diverse array of nutrients with every meal. By including a variety of food groups in appropriate portions, you can optimize your energy levels, support digestion, and maintain stable blood sugar levels throughout the day. Here's what to look for when building a balanced plate:
1. Fill Half Your Plate with Colorful Vegetables: Vegetables are packed with essential vitamins, minerals, and fiber, making them an essential component of any balanced meal. Aim to fill at least half of your plate with a variety of colorful vegetables, including leafy greens, cruciferous vegetables, and starchy vegetables like sweet potatoes or squash. This not only adds volume and texture to your meal but also ensures you're getting a wide range of nutrients to support overall health. This is a great time to practice eating the rainbow too!
2. Add Protein: Protein is an essential building block for our bodies, supporting muscle repair, immune function, and overall health. Including a variety of protein sources on your plate ensures you're getting a well-rounded mix of nutrients. Some people opt for lean protein options such as chicken breast, fish, tofu, tempeh, beans, lentils, or legumes. That being said everyone's bodies need different things, my body really enjoys fattier options like red meat so play around with this and see what works for you. These choices not only provide ample protein but also offer a range of vitamins, minerals, and fiber. Whether you're a meat eater, vegetarian, or vegan, there are plenty of delicious and nutritious protein options to suit your dietary preferences and needs.
3. Incorporate Whole Grains: Whole grains provide complex carbohydrates, fiber, and essential nutrients like B vitamins and minerals. Opt for whole grains such as brown rice, quinoa, barley, farro, or whole wheat pasta to complement your meal. Aim to fill about a quarter of your plate with whole grains to provide lasting energy and promote satiety.
4. Include Healthy Fats: Healthy fats are an important part of a balanced diet, as they support brain health, hormone production, and nutrient absorption. Incorporate sources of healthy fats such as avocado, nuts, seeds, olive oil, or fatty fish like salmon or mackerel into your meals. While fats are calorie-dense they aren’t your enemy, they're also highly satisfying, healthy fats go a long way in enhancing the flavor and texture of your meal.
By following these guidelines and building balanced plates, you can ensure that you're nourishing your body with the nutrients it needs to thrive. Experiment with different combinations of colorful vegetables, protein sources, whole grains, and healthy fats to create satisfying and nutritious meals that support your health and well-being.
Find The Enjoyment
One of the most important aspects of maintaining a healthy diet is finding enjoyment in the foods you eat. While it's essential to prioritize nutrient-dense foods that nourish your body, it's equally important to savor the flavors and textures that bring you pleasure. It can be incredibly hard to have a positive mindset when starting a new diet even if it’ll help us feel better or help heal our bodies. I remember really struggling to find the joy in food when going on my first elimination diet all I could see was all the foods I couldn’t eat anymore. I encourage you to look up meals that get you excited about your diet or look at all recipes you really enjoy and see how you can adapt them to fit your new food goals. By creating excitement and enjoyment around the foods we eat it'll be a lot easier to stay on track with your new goals. By prioritizing enjoyment, balance, and mindfulness in your approach to eating, you can create a sustainable and fulfilling diet that nourishes both your body and soul. Remember that food should be a source of pleasure, not punishment, and that finding joy in your meals is an essential part of living a healthy and vibrant life.
Planning Ahead
Embarking on a journey towards a healthier diet or new diet can feel overwhelming, but with some strategic planning, you can set yourself up for success and make the transition smoother and more sustainable. Here are some practical tips for planning ahead:
1. Create a Weekly Meal Plan: Take some time at the beginning of each week to plan out your meals. Consider your schedule, dietary preferences, and nutritional needs when selecting recipes. Planning your meals ahead of time not only saves you the stress of figuring out what to eat each day but also helps you make healthier choices by avoiding last-minute, less nutritious options or even just throwing the towel in and ordering doordash!
2. Batch Cook and Prep Ingredients: Spend a few hours when you have the time to batch cooking and prepping ingredients for the week ahead. Cook grains, chop vegetables, and marinate proteins in advance, so they're ready to go when you need them. Having prepped ingredients on hand makes it easier to throw together quick and nutritious meals, even on busy weeknights.
3. Stock Up on Healthy Staples: Keep your pantry, fridge, and freezer stocked with healthy staples like whole grains, canned beans, frozen fruits and vegetables, nuts, seeds, and spices. Having a well-stocked kitchen makes it easier to whip up nutritious meals without having to make frequent trips to the grocery store and helps you avoid reaching for things that don’t fit your goals because there was nothing else in the house.
4. Pack Snacks and Meals on the Go: Pack snacks and meals to take with you when you're on the go. Whether you're headed to work, running errands, or traveling, having healthy options readily available helps you avoid relying on convenience foods that may not fit your food goals.
5. Do some research on restaurants around you that fit your food goals, it’s hard feeling like you can’t be involved in social outings or go out and get yourself a treat. Take the time to look up menus and restaurants in your area so you already know what places you can go and enjoy a meal stress free that fits your goals.
By taking the time to plan ahead and set yourself up for success, you can make adopting a healthier diet feel more manageable and sustainable. With a little foresight and preparation, you'll find that making nutritious choices becomes second nature, leading to improved health and well-being in the long run.
Make gradual changes
When it comes to adopting a healthier diet, slow and steady wins the race. While it might be tempting to overhaul your eating habits overnight, making gradual changes can be a more sustainable approach in the long run. I know I have fallen victim to the all or nothing approach more than once. Now when making changes to my diet I take a more gradual approach to set me up for success. Trying to completely revamp your diet all at once can be overwhelming and lead to feelings of frustration or deprivation. By making small changes gradually, you give yourself the opportunity to adjust to new habits and routines without feeling overwhelmed. Build Sustainable Habits: Sustainable change takes time. By focusing on making one or two small changes at a time, you can build lasting habits that become integrated into your daily life. For me that looks like only buying foods that align with my goals at first and slowly crowding out my pantry of things that no longer fit my goals and then slowly but surely will have created a kitchen that only holds foods that fit my goals. Making gradual changes gives you the chance to experiment with different foods, recipes, and eating patterns to find what works best for you.
Remember, Rome wasn't built in a day, and neither is a healthy diet. Be patient with yourself, embrace the process, and celebrate the small steps you take towards a healthier lifestyle. By making gradual changes, you'll set yourself up for long-term success and a lifetime of improved health and vitality.
