Healthy eating isn’t about following a rigid diet—it’s about creating sustainable habits that support your body and lifestyle. In a recent Lunch and Learn session hosted by Lifestyle Medical Centers, Registered Dietitian Katie Godin shared ten actionable strategies to help make healthy eating second nature.
1. Eat Regularly
Skipping meals often leads to overeating later in the day. Katie recommends aiming for three meals and one or two snacks each day, adjusting based on your unique schedule and energy needs. Regular eating helps regulate blood sugar and supports better energy levels throughout the day.
2. Balance Your Macros
Each meal should ideally contain a mix of protein, carbohydrates, and healthy fats—what Katie calls “PCF balance.” This not only improves satisfaction and fullness but also helps stabilize blood sugar and reduce cravings. For example, pair whole-grain toast (carbs) with almond butter (fat) and a boiled egg (protein) for a balanced breakfast.
3. Plan Your Meals
Planning ahead reduces mealtime stress and improves food choices. Whether it’s meal prepping on Sundays or using online grocery shopping, having a plan in place makes it easier to eat healthfully. Katie suggests selecting a consistent planning day to build the habit and incorporating simple, repeatable meals.
4. Prioritize Whole Foods
Whole foods—those minimally processed and close to their natural state—should be your foundation. Start with increasing fruits and vegetables using the half-plate rule: fill half your plate with produce at each meal. Scan your pantry for ultra-processed items and aim to reduce them gradually.
5. Focus on Fiber
Fiber promotes heart and digestive health, improves satiety, and helps with blood sugar control. Yet, most people fall short of the 25–35 grams per day recommendation. Boost intake with beans, oats, berries, leafy greens, and seeds.
6. Limit Added Sugar
The American Heart Association suggests keeping added sugar under 25–36 grams daily. Begin by reading food labels and cutting back on sugary drinks and snacks. Try healthier alternatives like homemade energy balls sweetened with dates or a splash of honey.
7. Eat Mindfully
Mindful eating can dramatically change your relationship with food. Sit down, avoid distractions like screens, and savor your meals. This helps your body register fullness and can prevent overeating. Katie even suggests having a designated eating spot to reinforce the habit.
8. Watch Your Portions
Overeating often happens not because of food choices but due to oversized portions. Try using smaller plates and following the “plate method” to visualize ideal meal proportions. Listening to your hunger cues and eating slowly are also essential techniques.
9. Stay Hydrated
Water is key for digestion, metabolism, and energy. Aim to carry a water bottle with you, set hydration goals, and drink water before your morning coffee. Make hydration part of your daily rhythm.
10. Embrace Flexibility
Lastly, allow yourself to enjoy indulgent foods. Restriction often leads to bingeing. Instead, ask yourself how you can enjoy treats in a balanced way—maybe pair chocolate with almonds or enjoy dessert after a healthy dinner.
Easy Meal Inspiration: Chicken Apple Sausage Sheet Pan Dinner
Building healthy habits often starts with simple, delicious meals you actually enjoy. Here’s a quick, tasty idea to get you inspired:
This easy, nutritious recipe fits perfectly into the healthy habits we’ve discussed—it’s balanced with protein, veggies, and healthy carbs, while also being fast to prepare. Sheet pan meals like this save time, reduce stress around meal planning, and help you stick to your goals without spending hours in the kitchen. Plus, it’s a perfect example of how planning ahead and using whole foods can make healthy eating effortless and satisfying.
If you’re looking for a new weeknight favorite that supports your wellness journey, give this simple recipe a try!
Final Thoughts
The goal isn’t perfection—it’s progress. Start with one habit, build confidence, and expand from there. With mindfulness, planning, and a bit of flexibility, healthy eating can be a joyful, lifelong practice.