Making positive changes to your diet doesn’t have to be overwhelming. By focusing on small, manageable adjustments, you can create lasting habits that make a big impact on your overall health. Nutrition is one of the 4 pillars of wellbeing we will be focusing on this year. Let’s explore some practical steps to improve your nutrition and set yourself up for success.
What is Intuitive Eating and Why It Matters
Intuitive eating is a philosophy that encourages you to listen to your body’s natural hunger and fullness cues instead of following restrictive diets or counting calories. It’s about trusting your instincts and eating in a way that feels good both physically and mentally. By tuning in to your body’s signals, you can build a healthier relationship with food, reduce stress around eating, and enjoy your meals more.
To get started with intuitive eating, try slowing down during meals and asking yourself if you’re eating because you’re hungry or out of habit. Over time, this practice can help you make more mindful choices. Boredom is often mistaken for hunger. Next time you reach for a snack, pause and assess your environment. Are you eating out of boredom, habit, or genuine hunger?
Avoid Processed Foods: Stick to Whole, Readable Ingredients
One of the simplest ways to improve your diet is to minimize processed foods. Processed foods often contain added sugars, unhealthy fats, and artificial ingredients that can negatively impact your health. Instead, focus on whole foods with simple, readable ingredient lists. When you slow down to read the label it is shocking how many everyday foods have hidden unpronounceable ingredients.
For example, swap out sugary granola bars for a handful of nuts and fresh fruit, or choose whole-grain bread over white bread. There are countless brands on the shelf now advertising simple, whole ingredients. Try swapping your go-to snack for a whole-ingredient alternative—it might surprise you how satisfying these options can be. These small swaps can make a big difference over time, helping you feel more energized and nourished.
Eating Organic: The Dirty Dozen and Why It’s Important
Eating organic produce can reduce your exposure to pesticides and other harmful chemicals. If buying all organic isn’t feasible, prioritize the “Dirty Dozen,” a list of fruits and vegetables with the highest pesticide residues.
Dirty Dozen Of the 46 items included in EWG’s analysis, these 12 fruits and vegetables were most contaminated with pesticides.
| Clean 15 These 15 items had the lowest amounts of pesticide residues, according to EWG’s analysis of the most recent USDA data.
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Opting for organic versions of these items can help limit your exposure to harmful substances, while still enjoying the nutritional benefits of fresh produce.
Meal Prepping: The Secret to Healthy Work Week Lunches
Meal prepping doesn’t have to mean spending hours in the kitchen every Sunday. Instead, focus on cooking one or two larger meals that provide leftovers for the week. For example, a hearty vegetable soup, stir fry, roasted chicken with vegetables, or pasta salad can be repurposed into multiple meals. Just double the ingredients for your next at home meal!
Having healthy options ready to go can prevent you from reaching for less nutritious convenience foods during busy workdays. Plus, meal prepping will save you time and money in the long run. Do it for future you!
Additional Tips for Healthy Eating: Hydration, Portion Control, and Mindful Eating
In addition to the tips above, here are a few more strategies to enhance your eating habits:
Hydration: Drinking enough water is essential for overall health. Aim for at least 8 cups of water a day, and more if you’re active.
Portion Control: Pay attention to portion sizes to avoid overeating. Use smaller plates or pre-portion snacks to help manage serving sizes.
Mindful Eating: Focus on your meals without distractions like TV or phones. Chew slowly and savor each bite to fully enjoy your food and recognize when you’re satisfied. Many are so disconnected from what they eat, take pride in your meals!
If You’re Eating Out Often, It’s Time to Make a Change
While dining out can be convenient, restaurant meals are often high in calories, sodium, and unhealthy fats. Not to mention there is little transparency as to where food is sourced and how it is processed. Try limiting how often you eat out and cooking at home more frequently. When you do eat out, look for healthier menu options, such as grilled proteins, salads, or meals with plenty of vegetables. Maybe it is time to opt for the veggies, fruit, or salad when they ask "is frys okay with that?"
Preparing meals at home gives you control over the ingredients and portion sizes, making it easier to stick to your nutrition goals.
Conclusion: Small Changes, Big Benefits for Your Health
Improving your diet doesn’t have to mean drastic changes. By making small adjustments like eating intuitively, avoiding processed foods, prioritizing organic produce, and meal prepping, you can set yourself on the path to better health. Remember, it’s about progress, not perfection. Celebrate the little wins, take note of the less favorable habits, and keep at it!
Join Us on This Week’s Wellness Pledge
This week, challenge yourself to find one new recipe that puts a healthy twist on a typically unhealthy meal. Think squash mac ‘n cheese or cheese burger bowls. Bonus points if you cook it with family or friends! Making healthy eating a shared experience can fill your heart and stomach!
Looking for guidance improving your nutrition or reaching any other life goals? Our new Lifestyle coach Regan Mosher-Rudolf is now accepting new clients! She has 20+ year of experience helping people connect with their body and achieve their goals! Email her or call the office to get started!
Regan's Email: HealthCoach@loganmd.com
Office Number: (317) 598-4325
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