eating healthy habits

How to Make Eating Healthy Absolutely Simple and Easy

 

How to Make Eating Healthy Absolutely Simple and Easy. It’s easier than you think to start eating healthy! Take small steps each week to improve your nutrition and move toward a healthier you.

Eight Eating Healthy Goals

Small changes can make a big difference to your health. Try incorporating at least six of the eight goals below into your diet. Commit to integrating one new healthy eating goal each week over the next six weeks. You can track your progress through Presidential Active Lifestyle Award (PALA+).

Make half your plate fruits and vegetables:

  • Choose red, orange, and dark-green vegetables like tomatoes, sweet potatoes, and broccoli, along with other vegetables for your meals. Add fruit to meals as part of your main or side dishes or as dessert. The more colorful you make your plate, the more likely you are to get the vitamins, minerals, and fiber your body needs to be healthy.

Make half the grains you eat whole grains:

eating healthy
ChooseMyPlate.gov
  • An easy way to eat more whole grains is to switch from a refined-grain food to a whole-grain food. For example, eat whole-wheat bread instead of white bread. Read the ingredients list and choose products that list whole-grain ingredients first. Look for things like: “whole wheat,” “brown rice,” “bulgur,” “buckwheat,” “oatmeal,” “rolled oats,” quinoa,” or “wild rice.”

Switch to fat-free or low-fat (1%) milk:

  • Both have the same amount of calcium and other essential nutrients as whole milk, but fewer calories and less saturated fat.

Choose a variety of lean protein foods:

  • Meat, poultry, seafood, dry beans or peas, eggs, nuts, and seeds are considered part of the protein foods group. Select leaner cuts of ground beef (where the label says 90% lean or higher), turkey breast, or chicken breast.

Compare sodium in foods:

  • Use the Nutrition Facts label to choose lower sodium versions of foods like soup, bread, and frozen meals. Select canned foods labeled “low sodium,” “reduced sodium,” or “no salt added.”

Drink water instead of sugary drinks:

  • Cut calories by drinking water or unsweetened beverages. Soda, energy drinks, and sports drinks are a significant source of added sugar and calories in American diets. Try adding a slice of lemon, lime, or watermelon or a splash of 100% juice to your glass of water if you want some flavor.

Eat some seafood:

eating healthy
salmon contains omega-3 fatty acids
  • Seafood includes fish (such as salmon, tuna, and trout) and shellfish (such as crab, mussels, and oysters). Seafood has protein, minerals, and omega-3 fatty acids (a heart-healthy fat). Adults should try to eat at least eight ounces a week of a variety of seafood. Children can eat smaller amounts of seafood, too.

Cut back on solid fats:

  • Eat fewer foods that contain solid fats.
  • The primary sources for Americans are cakes, cookies, and other desserts (often made with butter, margarine, or shortening); pizza; processed and fatty meats (e.g., sausages, hot dogs, bacon, ribs); and ice cream.

Try these Eating Healthy Tips!

  • Put your emphasis on Fruits & Veggies. Mix vegetables into your go-to dishes. Try spinach with pasta or peppers in tacos.
  • Use fresh, frozen, and canned fruits and vegetables. They all offer the same high nutrients. Just be sure to watch the sodium on canned vegetables and look for fruits packed in water or 100% juice (not syrup).
  • Pack your child’s lunch bag with fruits and veggies: sliced apples, a banana, or carrot sticks are all healthy options.

Healthy Snacks

eating healthy
Infused Water
  • For a handy snack, keep cut-up fruits and vegetables like carrots, peppers, or orange slices in the refrigerator.
  • Teach children the difference between everyday snacks, such as fruits and veggies, and occasional snacks, such as cookies or other sweets.
  • Make water a staple of snack time. Try adding a slice of lemon, lime, or a splash of 100% juice to your water for a little flavor.
  • Swap out your cookie jar for a basket filled with fresh fruit.

Ways to Reduce Fat, Salt, and Sugar

  • Choose baked or grilled food instead of fried when you’re eating out and implement this at home, too.
  • Make water and fat-free or low-fat milk your go-to drinks instead of soda or sweetened beverages.
  • Serve fruits as everyday desserts-like baked apples and pears or a fruit salad.
  • Read labels on packaged ingredients to find foods lower in sodium.
  • Skip adding salt when cooking; instead, use herbs and spices to add flavor.

Controlling Portion Size

  • Use smaller plates to control portion sizes.
  • Don’t clean your plate or bowl if you’re full, instead save leftovers for tomorrow’s lunch.
  • Portion sizes depend on the age, gender, and activity level of the individual.

Eating Healthy in School

eating healthy
chefs move to schools
  • Bring healthy snacks into your child’s classroom for birthday parties and celebrations, instead of providing sugary treats.
  • Pack healthy lunches for your children including whole grains, fruits and vegetables, and fat-free or low-fat dairy products.
  • Schools across the nation are making their lunchrooms healthier places. Learn more with the Chefs Move to Schools initiative-where chefs work with local schools to add flavorful, healthy meals to menus.

Tips for Balancing Calories to Manage Weight

Following the eight healthy eating goals above can help your body get the nutrients it needs. Here are some other tips to keep in mind if you also are trying to manage your weight.

Balance calories:

  • Find out how many calories you need for a day as a first step in managing your weight. Go to ChooseMyPlate.gov to find your calorie level. To help plan, analyze, and track your diet and physical activity, use the SuperTracker.

Enjoy your food, but eat less:

  • Take the time to enjoy your meal as you eat it thoroughly. Eating too fast or when your attention is elsewhere may lead to eating too many calories. Pay attention to hunger and fullness cues before, during, and after meals. Use them to recognize when to eat and when you’ve had enough.

Watch your portion sizes:

  • Check to see what the recommended portion sizes of foods you eat looks like in the bowls, plates, and glasses you use at home. When dining out avoid “supersizing” your meal or buying “combo” meal deals that often include large-size menu items. Choose small-size items instead or ask for a take-home bag and wrap up half of your meal to take home before you even start to eat.

Be physically active:

eating healthy
Kids need to be more active than adults
  • Being physically active can help you manage your weight. Youth (6-17 years old) need to be active for at least 60 minutes a day (or 12,000 steps). Adults (18 and older) need to be active for at least 30 minutes (or 8,500 steps) a day. Learn more about being active.

Food Safety

  • When cooking, keep these tips in mind to keep your family safe from food poisoning.
  • Clean: Wash hands, utensils, and cutting boards before and after contact with raw meat, poultry, seafood, and eggs.
    Separate: Keep raw meat and poultry apart from foods that won’t be cooked.
  • Cook: Use a food thermometer. You can’t tell if food is cooked safely by how it looks.
  • Chill: Chill leftovers and takeout foods within two hours and keep the refrigerator at 40°F or below.
  • Rinse: Rinse fruits and vegetables (even those with skins or rinds that are not eaten) with tap water.

Final Thoughts on Eating Healthy

The basics of eating healthy are quite simple actually: choosing a variety of fresh, natural (as opposed to processed) foods and enjoying them in moderation. But with the wealth of foods, supplements, and information on micronutrients, preparation methods, storage methods, and numerous other topics that healthy eaters now have access to, the details can be overwhelming. It can also be challenging to find reliable, credible information on so many fad diets and products attempting to sell quick weight loss through advertising muscle and distorted data instead of scientific facts.

It is our mission to provide our visitors with the research on both the health benefits and disadvantages of making specific dietary choices. We aspire to be a reliable and unbiased resource for those who want to integrate healthy eating into their everyday lives a for lifestyle goals, weight loss, health reasons, personal values, or a combination thereof.

I hope you found this article helpful. If you have anything that you’d like to share or any opinions on any of the content on my site, please do speak up. I look forward to your comments, questions and the sharing of ideas.

Note: Thank-you for supporting this website with purchases you make on the provided affiliate links.
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References:
How To Eat Healthy | Hhs.gov, https://www.hhs.gov/fitness/eat-healthy/how-to-eat-healthy/index.html 
Eating Healthy, http://www.eatinghealthy.org/ 
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50 thoughts on “How to Make Eating Healthy Absolutely Simple and Easy

  1. I always read the labels of everything I eat now. Too many processed and packed full of sugar foods that’s real easy to creep into your diet.

  2. I 100% agree with trad drinking water instead of all those sugary drinks. Ihave been doing this for a couple months and I swear my jeans are getting looser. Heck, I might have to buy a new wardrobe soon to fit the new me:) This simple tip works!

  3. At first, I thought it was hard to prepare healthy food for my little one. However, I’ve gotten used to it and my little one is now eating healthier.

  4. Thank you for these tips. I am a person who doesn’t really snack on something but when I eat my meals I eat a lot. I guess I have to discipline myself into quartering my plate and put on food according to their nutrient content. Hooray for more fruits and vegetables. I should see some improvement in a month or so.

  5. Drinking plenty of fluids is so true. I am doing that for years now and it does wonders on my body. Simple yet effective.

  6. Yeah! Eat healthy food to be healthy! I personally like fruits and veggies. I got one problem, though. I’m too lazy to move around. 😀

  7. The advice to eat seafood like fish is good. My daddy always tells me that. Going to also cut back on solid fats. I want to lose weight and become healthy this new year.

  8. I love your eating healthy tips. I’d like to add that finding fat-free or low-fat milk in my area is difficult. I have been looking for one but haven’t seen any. I will definitely consider your recommendation in drinking water instead of sugary drinks. I think I take sugary drinks a lot.

  9. People should be doing this instead of going on diets! Diets suggest that people should not eat certain items, but eating healthy is just a better overall view on your food!

  10. Eating healthy is something that I care about. I practice healthy habits every day. The tips in the article are helpful. It has brought me some insight on the the things that I can do to be healthy without having to spend so much money. I especially appreciate the information on the omega 3 oils.

  11. There’s no such thing as quick weight loss program… you’d be a fool to believe that losing weight can be done with little effort from your end. Just stick with these wonderful pieces of advice.

  12. Helpful recommendations you shared to us. From regular milk, I already changed into low fat milk. I also do detox on a regular basis. I like to combine water with apple cider.

  13. Thanks for these extremely healthy tips. They are much much appreciated. I’m trying to be more fit and healthy. I changed my diet and do regular workout and so farm it’s working.

  14. Thanks for the helpful reminder! People these days need to remember that staying healthy isn’t just by eating nor exercising! It needs to have a balance of both healthy eating/diet and exercising.

  15. Am trying to find a balance between eating healthy and also having an active lifestyle. However, when I try eating healthy working out goes out of the equation and vice-versa.

    1. Hello Stephanie, I can relate to that. However, consider that you only have one body and it’s up to you to take care of it if you want to be healthy as you grow older. Good luck and thanks for sharing, Robert

  16. Last week I got really sick due to stress and poor diet. So you can only imagine how timely this article is. Thank you for the tips!

  17. Great article! I am definitely going to follow these tips – especially the part about selecting lean proteins. I think this will even help me get that coveted 6-pack! 🙂

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