How to Develop Healthy Eating Habits

Wherever you are on your health journey, whether you want to gain energy or lose weight, it’s worth your time and effort to learn how to develop healthy eating habits.

Sure, you can probably drive a few short minutes to a bookstore (or even Target for that matter!) and find the latest best-selling diet book. It’s easy to follow an extreme diet for a few weeks — or maybe just days — but then when we fall off we usually fall off hard.

Habits vs Fad Diets

By changing your eating habits, you are developing a skill that lasts for life. When life gets crazy and the unexpected arises (and we know it will eventually), it’s those habits that we can fall back on.

Another benefit of focusing on changing habits, is that these habits are very likely to positively affect those around you. Family and friends will be encouraged to do the same when they see how simple healthy eating can be. Kids especially are much more likely to grab an apple for a snack if they see you do the it first.

Here are 3 simple ways you can develop healthy eating habits that can stay with you for the rest of your life:

1. Cut out (or cut back on) added sugars.

This is simple, but it’s not always easy! We are so hooked on added sugars in our diet, because they are everywhere.

Maybe you start your day with a coffee full of sugar-laden creamer? Or even a “healthy” energy bar for breakfast?

Our daily choices matter more than those “special occasions.” Start paying attention to how many added sugars are in the packaged foods you buy. You will realize that it is everywhere.

Cutting back on sugar brings about amazing positive benefits. You may find your mood stabilizes, skin gets clearer and a few unwanted pounds drop.

Read more about how to break the sugar addiction here. If you’re ready to jump in, download the free 10-day sugar detox challenge.

2. Add more fruits and vegetables.

If you do my free 10-day sugar detox challenge, you’ll see that fruit is so helpful in cutting out sugar from your diet. But don’t forget your veggies! Not only are they high in fiber to keep you full, but chock full of nutrients!

In fact, greens have thylakoids (internal membranes of a plant cell where photosynthesis takes place) that have been shown to decrease your appetite for hours after you eat them! You’ll just automatically feel more satisfied when you eat them.

Fruits and vegetables have a low calorie density, which keeps you full while not giving you tons of calories like the ultra-processed foods do.

Smoothies are an easy and delicious way to get more fruits and vegetables. Load it up with fruits that you love (pro tip: bananas add a LOT of sweetness) and a mild green such as spinach! Use your favorite milk and a nutrient-packed seed such as flax.

Using a protein powder such as this one will make the smoothie a great meal replacement and keep you satisfied longer. If you would rather not use a protein powder, you can up the protein by using soy milk and some nut butter.

3. Don’t eat after dinner.

If you are in the habit of eating after dinner, I get it. The kids are down, the house is quiet and you just want some “you” time.

Finding a new way to unwind that isn’t food-related will greatly propel you towards your goal – you’ll eat less total calories plus likely eat less unhealthy foods. Let’s be real: most of us aren’t eating carrot sticks at 10 p.m.

If you find it hard to make this change, start with what you are eating after dinner. Instead of ice cream, allow yourself a piece of fruit to ease into it!

4. Have a game plan for when “life happens”

I saved the best for last. This might be the most important strategy for developing healthy eating habits.

Why? Because life happens to every single one of us.

When was the last time that you had a whole week where everything went as planned? No kid got sick, no friend or family member needed you at the last minute. All the laundry got done when planned. I have found that more often than not, life doesn’t go as planned.

If you have a “plan” for when things don’t go as planned, you can meet your goals regardless of these surprises in life!

The best way I have found to make this happen, is to always what I call fast-ish food on hand. Sometimes this literally can be prepared faster than it would take to sit in the fast food line!

For example, what if you always have a healthy pasta and jar of pasta sauce on hand for those days when you can’t get the dinner made you had planned for?

These meals are not the healthiest possible meals you could feed yourself or your family, but they are FAR better than a fast food meal. They also can cost less than takeout. Win-win!