Creating A Healthy Eating Habit

Healthy Eating Habit

Disclaimer: Elise Ho, aka “Dr. Ho” is a Holistic Health & Life Coach. Dr. Ho is NOT a medical doctor, licensed therapist, lawyer, or a bevy of other things. Products or services that Dr. Ho believes in are the only ones that she recommends. Dr. Ho may receive compensation, product, or an affiliate commission on anything you see on this site. This is a personal Website solely reflecting Dr. Ho’s personal opinions. Statements on this site do not represent the views or policies of any organization with which I may be affiliated.

Share on facebook
Facebook
Share on twitter
Twitter
Share on pinterest
Pinterest

Creating A Healthy Eating Habit

 

How does one go about creating a healthy eating habit?

When it comes to looking after your health, it can sometimes be challenging to choose the best options for healthy eating.

It does not help that there are so many different options and opinions. 

 

It can feel difficult to turn your eating habits into healthy ones. However, it may be easier than you think. Click To Tweet

 

Healthy Eating Habit

 

Let’s explore some of the easiest ways that you can create a healthy eating habit. 

Get More Vegetables By Sneaking Them In

 

It’s obvious that you need to consume more vegetables. Fiber and vitamins make them healthy. Nevertheless, most people eat only half the recommended amount.

What can you do to get in more? Using a julienne peeler, shred zucchini instead of pasta. In pilafs and stir-fries, you can grind cauliflower into rice with your food processor.

By cutting calories and adding nutrition, you will maintain a healthy weight. As well, you should see an improvement in digestion and feel better, right overall. Your microbiome and gut health is important, you need vegetables to look after these areas. 

Protein Snack Attacks Are A Must 

 

Having a rumbling stomach at 3 p.m. makes it hard to resist the junk food lining the vending machines. Nevertheless, willpower isn’t the only way to succeed. You can maximize your success by eating the right foods in the morning. Protein provides you with energy and helps you feel full for extended periods of time. Make sure you eat things such as hardboiled eggs, Greek-style yogurt, peanut butter, and skinless chicken as part of your meals and snacks.

Stick With Full-Fat Dairy

 

Are you positive that skim milk is better for your waistline? There has even been some evidence that drinking creamy whole milk lowers obesity risk factors. This info was in a study that was done on the topic. Don’t overdo it and make sure that you don’t consume too many calories or grams of fat over the course of the day.

Ensure That You Are Getting Enough To Eat

 

There is no doubt that eating more is more likely when you are really hungry or if you are eating a favorite food. However, this is not always the case.

In order for you to control how much you eat, you need to pay attention to your portion size. When food is served in a large container, even if it is not something they like, people tend to eat more food. As a result, serving food on smaller plates will help you to limit the amount you consume.

Log Your Meals In A Journal

 

It is a little thing that can make a big difference in the quality of life and only takes a few minutes a day. These journals are useful both for making yourself aware of your food choices as well as for helping you adhere to a healthy diet. Researchers found that people who kept a food diary for a year lost more weight than those who did not keep a food diary. To find out what works for you, try online tools, mobile apps, or even the good old-fashioned pencil and paper.

Increase Your Bean Intake

 

You don’t have to spend a lot of steak or pork to eat a satisfying, protein-rich meal. The best value at the grocery store is dried beans, which cost only about 25 cents per cup. Make a triple or double batch of beans and freeze 1- and 2-cup portions later on for fast meals. There are a lot of choices to keep your diet interesting. There is no need to eat just one type.

Start Your Day With A Serving Of Vegetables

 

Vegetables are not just for lunch or dinner. There is no rule for that. You should emphasize the importance of vegetables in your diet choices for breakfast as much as any other meal.  In addition to being a low-calorie food, vegetables have high fiber content, which means that they will keep you full longer.

If desired, you can add cooked spinach, mushrooms, onion, or red pepper to an omelet and remove one of the eggs. I would recommend making a smoothie with kale, bananas, apples, and yogurt or non-dairy milk.

 

My Top Ten Smoothie Choices
My Top Ten Smoothie Choices

Don’t Read So Many Food Blogs

 

If you love watching food shows, magazines, or blogs, you might be tempted to drool over the photos and recipes? This may seem harmless. However, you are likely to experience more cravings if you stare at pictures of tasty dishes. Your body is triggered to make more of the hormone ghrelin when you see pictures of food. Try not to watch food TV shows or read blogs just before eating.

Plan Ahead 

 

After a long day, it can be difficult to think clearly when you get home. Trying to figure out what to make for dinner is also the most difficult at this time. When you plan your meals and have easy dinner building blocks readily available, like frozen vegetables, your evening goes more smoothly. Stir-fry made with seasoned chicken is quickly made, and tacos made with ground beef are quick to prepare ideas. You should also consider preparing double recipes when cooking. 

 

Look At Your Chopping 

 

Make sure you don’t just toss your vegetables into the crisper after you buy your groceries at the store. You could, however, think about cutting carrots, cucumbers, and red peppers into snack-friendly sticks. Thus, whenever you feel hungry, you’ll be able to reach for a vegetable just as easily as you would pick up a pretzel or a bag of potato chips.

Have you ever hated chopping food? If you don’t want to cut your own carrots & celery, you can pick up pre-cut ones.

Positivity Is The Key

 

Find new foods you can add to your diet to make building healthy eating habits more interesting. Take a closer look at other fruits besides apples and bananas, like kumquats or clementines. Take home a purple-colored cauliflower from the Farmer’s Market. If you embrace what you like rather than dwelling on things like sugary soda and junk food, you are more likely to stay on track.

Eat Whole Grains To Start Your Day

 

Whole grains offer many benefits including those related to fiber. Fiber can be helpful in reducing cholesterol, preventing constipation, and improving digestion. When choosing breakfast cereal, choose a whole-grain cereal containing at least three grams of fiber per serving. For men under 50, 38 grams of fiber is the daily target, while women under 50 should aim for 25 grams.

Fruits That Are In Season

 

Fruits make a healthy snack. Fruits vary in terms of fiber content, however. One large Asian pear has about 9.9 grams of fiber. Raspberry (4 grams per 1/2 cup), blackberry (3,8 grams per 1/2 cup), banana (1,3 grams for a medium), and blueberry (2 grams per 1/2 cup) are also high in fiber. Apples and pears, including those with their skin on, make good choices.

Hopefully, this small guide has shown you how you can turn healthy eating into a habit that you can stick to.

 

More Healthy Foodie Tips Here:

Simple Food Changes To Help You Live A Healthier Life
Simple Food Changes To Help You Live A Healthier Life
A heart-healthy diet is not just for those with heart disease risk factors. Healthy eating coupled with other healthy lifestyle choices can help you to reduce the risk factors for the disease that kills more people than any other disease.
10 Heart-Healthy Foods

 

 

 

 

 

 

 

Do you have any other tips that could help? Please share them in the comments below.

Please use the comment section below to share your tips, questions, and/or thoughts about this post.

CLICK HERE to subscribe and never miss a thing.

Naturally Yours,
Elise Ho
Ph.D., D.N. Psych.
Behavioral & Mental Health Specialist

Inspired? Pin this to your Pinterest boards.

26 thoughts on “Creating A Healthy Eating Habit”

  1. I do need to work on my health and healthy eating. These are useful tips and I think it is helpful to write down what we eat. This way you can see what exactly you are eating.

  2. my motto is to eat unprocessed foods as often as possible, this has definitely improved my health over the past months (since corona started…). for sure I can’t resist the occasional Burger King visit now and then, but only like once a month 🙂

  3. Oh my gosh, it’s so true. If you love looking at food but are trying to avoid snacks with a 3pm rumble, looking at food shoes or Pinterest boards isn’t going to be helpful lolol. Been there, done that. 🙂

  4. Great starts for the day. I will try these and see how it is because I always start with different breakfasts and coffee. Thank you for sharing!

    Fransic –

  5. How i wish i paid more attention to what i eat before i was diagnosed with diabetes but now, to managd my sugar level, i am forcing myself to establish a healthy eating habit. I do agree with the food blogs.. When i was searching for an effective diet online, i just ended up with confusion haha inwas advised to contact a dietitian instead

    1. When there is food confusion, and especially a diagnosis of diabetes, working with a professional is very important. There is so much confusing information and misinformation that you really need somebody to help you unpack all of that.

  6. I think your tip on being cognizant of your amounts when eating is such an important one. Most of us tend to just sort of mindlessly eat OR we eat too little in an effort to control calories. But eating too little is very bad for you, as well.

  7. I love reading food information that breaks myths and stereotypes. I love full-fat milk so there’s no reason to be guilty about it. Anyway, I have to admit that I have to start eating healthier soon.

  8. Those are all great tips for developing a healthy eating habit. I laughed when you mentioned to not read food blogs that much, haha, since I run a food blog and cooking channel on YouTube.

    1. I thought of you and several of my other favorite foodies whenI wrote that. The fact is that. My family are foodies too. We often see cooking shows and YouTubers in our living rooms.

  9. Excellent tips here. I know when I started on the road to healthy eating I had to change a lot of things, and I was surprised by some of them. Full-fat dairy was a big surprise to me.

Leave a Comment

Your email address will not be published. Required fields are marked *

share on

Share on facebook
Facebook
Share on twitter
Twitter
Share on pinterest
Pinterest

About The Author

Dr. Elise Ho

Dr. Elise Ho

Dr. Elise Ho is a Holistic Health & Life Coach with a special interest in emotional health, life alignment, and energy flow.

Elise will partner with you to align your mindset, your energy, your home and your career so that you can live your life's desire with freedom and love.

Elise offers 30 years of experience and multiple certifications and degrees including a Ph.D. in Natural Health and a doctoral degree in Naturopathic Psychology.