3 Healthy Eating Habits to Adopt
What if I told you that many of the unhealthy choices you make regarding your nutrition are due to your habits? I believe that we can make a significant difference in our health by implementing better habits to help us on our journey. Habits, like the way we eat, are learned behaviors. Most of the time, the choices we make about how and what we eat are habits that are developed over time.
Let's talk about the word habit and its definition. The definition of a habit is a settled or regular tendency or practice, especially one that is hard to give up. The primary word to focus on here is "practice." A habit is a practice of something that we have done so much over time that it becomes instinctive, and we often do it without thinking. We sometimes do it so much that we don't realize that it has become an issue. It was introduced to us at some point in our lives, and we liked the way it made us feel, how it tasted, the texture, or even how we related to it because maybe it was a dessert that our mother made for us as a child, so it brings us nostalgia. Then, over time, that food or that thing becomes part of our everyday life because it brings us some form of gratification. Once we decide that a specific type of food brings us gratification in some way, shape, or form, it will most often become a part of our nutrition habits that we carry with us and revert to a lot of times without thinking.
3 Healthy Habits to Start Today
I want to share three good eating habits that I think can help you improve your health and wellness without costing you anything. These habits are easy to incorporate into your daily routine, and they won't overwhelm you.
Habit #1
Mindful Eating: In our busy lives, we often eat on the go or in a hurry, which makes it difficult to focus on nutrition and eating right. Mindful eating is all about taking the time to enjoy your food without any distractions. During mealtime, avoid multitasking, turn off the TV, and put away your phone. Pay attention to the taste and texture of your food, and fully chew it. By doing this, you can tune in to your body's signals and learn to recognize when you're full.
Habit #2
Purposeful Eating: Planning your meals ahead of time is an excellent way to control what you eat. You can do this by meal prepping, exercising portion control, or creating a meal plan for the week. These practices can help you achieve your fitness, health, and wellness goals.
Habit #3
Never Leave Hungry: This tip is really beneficial to all you busy mom but can also help anyone trying to improve their health. Leaving the house hungry can lead to unhealthy snacking and overeating. This is especially true when running errands or going to the grocery store. To avoid this, pack some healthy snacks with you, like nuts or fruit, or grab a low-calorie latte instead of a pastry.
When I am out and about, and I do not eat before I leave, I almost always find myself in a Starbucks or Panera drive-through with the best intention of ordering the healthiest thing on the menu. However, after seeing all the yummy, delicious pictures I almost always order my daily intake in calories “A latte with some type and a pastier gets me every time”. This is especially important if you are going to the grocery store, I cannot tell you how many times I overspent on junk all because went to the grocery store on an empty stomach.
Remember that it's okay to treat yourself occasionally. If stopping at Starbucks is a habit you don't want to give up, try ordering a lower-calorie drink or skipping the pastry. For example, I usually order a double shot of blonde roast espresso in a venti ice cup and pair it with Roasted Red Pepper egg white bites. Once I drive off, I park and pour half of my favorite protein shake into the iced cup, I shake up the other half and pour the rest in my venti cup create a frothy drink on the go.
Let’s Compare Starbucks orders
What I use to order
This meal is not ideal for my fitness goals. With over double the number of calories I prefer to consume, and insufficient protein to reach my daily fitness goals, this meal contains more fat than I'd like to consume in one sitting. While I still enjoy going to Starbucks, I make it a point to modify my order to align with my preferred lifestyle choices.
What I order now
I have managed to decrease the calorie intake in my Starbucks order by more than half while increasing my protein intake and reducing the amount of carbs, fats, and sugars I consume. By finding a healthier alternative, I can still enjoy my Starbucks habit when I go out shopping, without consuming extra calories, carbs, fats, and sugars that work against my weight loss goals.
Here are two of my favorite protein shakes I like to keep in handy for when I am on the go.
Jocko Molk
It tastes amazing is made with clean ingredients and is an excellent alternative to creamer.
Orgain Plant Based Protein
Suitable for vegans, vegetarians, and those seeking plant-based options. This shake is one of the tastiest plant-based protein shakes out there, and can be used in place of coffee creamer.
Create Your Healthy Habit
As a Certified Nutrition Coach (CNC), I believe that a habit-based approach is the key to helping my clients create lasting change and will get them the results they deserve. As a busy mom myself, I understand that forming new habits can be challenging. However, with the right guidance and tools, you can turn bad habits into good ones that suit your busy lifestyle. Don't wait any longer to start your journey to a healthier you. Click "Start My Journey" now to schedule your first free coaching call with me. Together, we'll create a plan that works for you and helps you form healthy habits that last a lifetime.
I would love to hear from you!
What health habit would you like to start today?
Feel free to leave an answer in the comment section below.