Updated: Oct 17, 2019
As a Holistic Nutritionist I understand that eating healthy doesn’t come intuitively to most people. There is an overwhelming amount of conflicting information on social media and the internet and my clients are often confused regarding what healthy eating really means. Please be mindful of the advice that you follow and first and foremost trust in the signs and symptoms of your own body. Your body is constantly trying to communicate with you regarding what it needs and I encourage you to tune in and listen.
When it comes to healthy eating there are a few simple steps you can take now to start developing healthier eating habits. Just like anything else, new habits take a bit of time to learn, and you may need some guidance along the way, but it is well worth it in the end. After all we all want to feel full of energy to do the most we can with our lives and we all want to look our best! Healthier eating can go a long way in supporting your digestion, mood, energy, clear skin, sleep and much more!
Let’s get into my top tips to start eating healthier now!
1. Plan your Week
I like to spend some time planning out which meals I will make for breakfast, lunches and dinner and make a grocery list based on what I plan to prepare. If you want to get super organized prepare a simple Excel spreadsheet and jot down your meal ideas along with any recipe links you may be trying that week. You can refer to this list if you forget what you were planning to make. A list can also visually help keep you on track and allow you to plan the days you need to cook and days you are having left overs.
2. Practice Meal Planning
Meal Planning is an important part of sticking to a healthier eating plan. When you take some time to prepare food on the weekend this makes your week much easier and you won’t be stuck in a situation where you are too tired to cook your dinner or don’t have lunch and end up spending money on take-out. You can do things like:
Wash and chop your veggies for salads, stir-fry’s, snacks, steamed veggies
Make a batch of steel cut oats to keep in the fridge and have for breakfasts
Pre-make salads in mason jars for grab-and-go lunches
Prepare a simple dressing and proportion into small containers to add to your salads daily
Batch cook some grains such as brown rice or quinoa and at the end of a long day quickly steam some veggies, add some canned legumes and a sauce of your choice for a quick meal
Roast some root veggies such as sweet potatoes, butternut squash, carrots to add to grains and on top of salads
Make a chia seed pudding for breakfast or a snack
Prepare a large dinner that will leave you with leftovers for a couple of days
Prepare a soup and keep in fridge or freeze in individual mason jars for quick lunches or dinners
3. Stick to simple ingredients!
If time is an issue for you then base your meals on simple ingredients. Search recipes that are “under 30 minutes” to prepare and try to look for those with a smaller list of ingredients. You want your meals to be based around whole grains, legumes, vegetables, fruits and some animal based protein (of you are not following a vegetarian diet).
4. Consider signing up to a Meal Planning service
Meal Plans can be a great way to save you money, time and give you a fail proof plan to ensure that you have the tools you need for a successful week. The best part is that someone else does all the meal planning, searching for recipes and tells you exactly what you need to buy, what to eat and gives you the instructions on how to prepare these meals. This is a great and affordable way to learn new eating habits, build a repository of healthy recipes and transform your health over time. I offer a meal planning service that includes price plans for 1 or 3 months and all are priced at less then the price of a coffee per day!
5. Cut down on Processed Food and Sugar
The biggest change you can make to feel and look better is to eliminate or reduce the consumption of processed foods and sugars. Processed foods are most foods that come pre-packaged and usually have a long list of ingredients. Start paying attention to the ingredient list of what you are buying and if you don’t understand the ingredient chances are it’s a processed food. Try to stick to the outer skirts of the grocery store when shopping to ensure that your diet consists of mainly whole foods, as those are what your body needs to feel it’s best. Also, try to stay away from sugar which can be found in most processed goods, baked goods, carbonated beverages, juices, ketchup, dressings and much more. Try replacing these with beneficial and natural sweeteners such as raw honey, real maple syrup or coconut sugar.
If you have any questions or would like to book a consultation with me please reach out to me at email@example.com.