We get it — eating healthy isn’t always easy, especially with the convenience of fast food and all kinds of unhealthy snacks. In fact, only 1 in 10 adults get the recommended daily amount of vegetables! It can be hard to stay motivated and find the right foods to fuel our bodies. So it’s important to be able to have the tools to make informed choices about your dietary habits in order to meet both short-term goals and long-term lifestyle changes.
With that in mind, we sat down with dietitian Sinan Ozyemisci, MS, RDN for the strategies he gives his clients when it comes to creating healthy eating habits.
But first, let’s dig into why healthy eating habits are important — and what those habits look like.
The benefits: Why are healthy eating habits important?
It’s pretty simple: A good diet can help keep you healthy. What does that mean? People who routinely eat healthier foods live longer and are at a lower risk for:
- Obesity
- Heart disease
- Type 2 diabetes
- High blood pressure
- Some types of cancer
Healthy foods are also super important for your mental health. In fact, things like sugar and processed foods have been shown to cause inflammation throughout the body and brain, which can lead to mood disorders like anxiety and depression. Your brain and nervous system depend on nutrition to function effectively. Not getting enough nutrients can make you tired and slow to react.
What are healthy eating habits?
To get all the nutrients that improve your body’s physical and mental abilities, nutritionists suggest eating meals and snacks that include a variety of foods, instead of eating the same meals each day.
Choose a mix of healthy foods
The good news is, there are so, so many healthy choices in each food group. Choose a variety of foods you enjoy, including:
- Whole fruits and veggies: Apples, berries, oranges, mango, bananas, broccoli, sweet potatoes, beets, okra, spinach, peppers, and jicama
- Whole grains: Brown rice, millet, oatmeal, bulgur, and whole-wheat bread
- Proteins: Lean meats and chicken, eggs, seafood, beans and lentils, nuts and seeds, and tofu
- Low-fat or fat-free dairy: Milk, yogurt, and cheese
- Oils: Olive oil, vegetable oil, and natural oils in foods like seafood, avocado, and nuts
Don’t forget the foods for mental health
Eating the right foods can actually boost your mood! Here are three important options to consider adding to your diet more regularly for more energy and better brain function:
- Lean proteins: Chicken, fish, eggs, seeds, beans, and nuts give you the energy needed to think and react.
- Complex carbohydrates: Found in whole grains and starchy vegetables. can give you energy. Quinoa, millet, beets, and sweet potatoes have more nutritional value and will keep you satisfied longer than the simple carbohydrates found in sugar and candy.
- Fatty acids: Crucial for the proper function of your brain and nervous system. You can find them in fish, meat, eggs, nuts, and flaxseeds.
What does realistic healthy eating look like?
The truth is, realistic healthy eating looks different for everyone. “Realistic for somebody might seem very unrealistic for somebody else, depending on lifestyle, the amount of people that you’re feeding at home, your work hours,” and more, says Sinan.
How can I start to build healthy eating habits?
Because “realistic” healthy eating looks different to everybody, the first step is identifying what it means to YOU. And to do that, it’s important to recognize and own up to unhealthy behaviors. “Whether it’s excessive sugar consumption, late night snacking — I think just really being honest and outlining those things is step number one,” says Sinan. “Identify those items and then figure out what the anchor behaviors surrounding those items might be.”
What are anchor behaviors?
Sinan describes anchor behaviors as the changes in habits or behaviors that we make and consciously repeat until they become an unconscious routine behavior.
“So with grocery shopping,” he says. “On Sundays, if you get into the pattern of writing down what it is you’re going to cook for the week — you meal plan and grocery shop on Sunday — it just becomes this habit of life, and it’s just how your weekly flow goes. It doesn’t feel like, ‘Ugh, it’s Sunday. I have to get to the grocery store.’ It’s just an anchor behavior that gets you [that much closer] to the goal that you’re trying to achieve.”
7 strategies for healthy eating habits
With mindful planning and small steps, eating healthy every day can become second nature. Let’s get into the seven simple yet impactful strategies for establishing healthier eating habits — while maintaining a balanced lifestyle.
1. Consider focusing on hydration as the first step
Recent polling found that nearly half of U.S. adults don’t consume nearly enough water each day.
“I keep a 32-ounce water bottle at my bedside that I fill the night before so that there’s water there for the next morning,” says Sinan. “It might take a few reminders through the first week or two, but once you’re in that groove, it’s just something that happens before you brush your teeth, before you get up, before you tackle the day.”
2. Grocery shop with a plan
Each weekend, create a plan for the next week of meals and snacks you’ll need, says Sinan. “Think about how many people you’re feeding at home and how many days you’re going to be eating those meals.”
And we’ve all heard it, but we’ll say it again: Don’t grocery shop hungry! Better yet, skip the grocery store altogether and get your food through an online grocery service, which can help limit unhealthy impulse buys. Researchers have found that people who haven’t eaten all afternoon choose more high-calorie foods than those who have a snack just before online food shopping.
3. Try one new ingredient a week
Going all in on healthy eating right from the start — especially if your diet is generally unhealthy to start — isn’t ideal for long-term success, says Sinan. “I think as a society, we’re very stuck in the all-or-nothing mindset, and that applies to nutrition,” he explains. “We’re creatures of habit where zero to 100 is the momentum that we have, and when that happens, we tend to hit burnout a lot quicker with food, nutrition, or eating habits.”
Instead of cleaning out your pantry and starting from scratch, start small. Introduce your household to one new ingredient a week. Not only are you potentially finding a new food you enjoy, but you’re breaking out of a diet rut and opening yourself up to trying more new things in the future.
“I always push farmer’s markets,” says Sinan. “It’s probably going to be an ingredient that’s local and it’s something you might not see mass-produced on shelves. Plus, you’re getting out!”
Worst case scenario, you don’t like it, you never buy it again. That’s fine! Try another one next week.
How do I eat healthy as a picky eater?
If you’re a picky eater, look for something familiar as your “new” weekly ingredient. For instance, if you know you enjoy fruit, find one that’s new to you. It’s not an entirely different food group, and the familiarity will be comforting. Or, try using an ingredient or food that you know you love in a different way than you usually use it. If you enjoy burritos, try a burrito bowl instead. Use a little less sour cream, and eventually swap in plain Greek yogurt. Masked in all that seasoned chicken or carne asada, you likely won’t even notice the difference.
4. Moderate, don’t eliminate
Similar to starting small when introducing new ingredients, you don’t have to initially go all-in on eliminating not-so-healthy foods that bring you joy.
Take sugary treats, for example. “With things like sugar, it’s about moderation,” says Sinan. “How much can I give up to where I’m still happy, but I know I’m moving in the right direction? And that might not happen all seven days, but if you’re able to start by pulling back on some added sugars Monday through Friday, and then you still have your regular routine on the weekends, okay. That’s going to bring you a lot more peace of mind than elimination.”
5. Slow down and enjoy your meals
Sometimes you can look to eating habits that have shaped cultures for inspiration, especially in terms of how to bring healthy behaviors into the dining room.
“If we think about the Mediterranean diet, [and go beyond the medical aspect,] one of the biggest concepts is the eating pattern of slowing down during the meal and socializing at the table.”
Think about it: As a society, we’re always on the move. We’re trying to get in a hasty lunch in between meetings or going through a drive-thru on the way home from work for a quick bite.
“We never really get to sit down and chew our food, digest our food the right way, and give ourselves enough time to let the food settle and adjust portion size that way,” says Sinan. “Chewing your food longer breaks it down more, which helps your stomach digest it. When you eat slowly, you give your brain a heads up that your stomach is full and your appetite is satisfied.”
Eating a healthy, hearty meal can be enjoyable. Chat, laugh, drink water or sparkling water between bites, and give yourself time to become aware of how full you feel. Slow down and enjoy what’s in front of you.
6. Take advantage of to-go containers
The “Clean Plate Club” is out! “Many of us may have grown up on this idea from grandparents and parents,” says Sinan. “But you don’t have to finish every single thing that’s on your plate. That’s why to-go containers exist! Spare the later discomfort, enjoy what’s in front of you now, and eat to the portions that you actually want to enjoy.” Then save those healthy leftovers for a convenient lunch tomorrow!
7. Socialize outside of eating
It’s date night and you turn to the standard: dinner and a movie. But what about doing something active instead? Specifically, something that isn’t centered on food (and alcohol).
“Whether it’s hiking or walking around the lake or trying a new sport — or even visiting a local coffee shop to learn a new card game — it’s not only about cutting back on social [eating and] drinking, but it’s also good financially.”
Stacking benefits — saving money, avoiding high-calorie restaurant food or movie snacks, and having a good time — boosts your incentive to stick with your goals.
A final word on healthy eating habits
When it comes down to it, creating healthy eating habits doesn’t have to be intimidating or overly strict. By starting small, you can slowly begin to introduce healthier habits and make meaningful changes in your life. And don’t forget the power of community! Talk to friends, family, and gym buddies about the healthy-eating tips and strategies they use. Not only will you learn more about how to stay healthy, but you can also provide valuable support that will encourage others on their journey.
Take some time today to think about one small change that you can incorporate into your diet and build from there.
We LOVE snacking. Fortunately, there are plenty of ways to snack while sticking to your healthy eating goals. Grab your favorite dip and out our 6 Alternatives to Chips and Crackers.
Sinan Ozyemisci
As a registered dietitian who has completed two master’s degrees in nutrition, Sinan loves and lives by the philosophy of continued education. Having spent the first 10 years of his life overseas in Turkey, Sinan quickly gained exposure to the importance of farm-to-table on his grandmother’s farm. Combining that with competitive athletics throughout his entire life, he always knew nutrition was his forever dream. And with his role as a Registered Dietitian at Stronger U Nutrition, Sinan can make that dream a reality by changing lives and improving the health and well-being of those around us.
