19 Simple Ways to Start Eating Healthier Every Day

Eating healthy isn’t about cutting out your favorite foods, it’s about finding a balance. With a few simple adjustments, you can fill your plate with nourishing foods that boost your energy while fitting into your lifestyle. Even on a limited budget or a busy schedule, eating well can be easier than you think.

1. Keep a food journal to stay on track

Paying attention to what you eat can make a big difference. Tracking your meals, whether in an app or in a simple notebook, helps you learn more about your habits and gives you a feeling of control over your choices. Research shows that people who track their meals, whether using an app or a laptop, are more likely to maintain healthy habits over time. People may be even more likely to maintain their goals with social support.

Before making any significant changes to your diet, consult your doctor or a registered dietitian nutritionist to make sure your plan fits your overall health.

2. Make incremental changes

When making healthy changes to your diet, think of the acronym “SMART,” which stands for “specific, measurable, achievable, results-oriented, and time-bound.” For example, start by adding only a half or full serving of fruits or vegetables per day, especially if you don’t typically eat a lot of fruits or vegetables.

3. Stock up on healthy staples

Keeping your kitchen and pantry stocked with healthy essentials and nutrient-dense foods makes it easier to create balanced meals at home.

4. Eat less of these foods

Some foods are high in calories but low in essential nutrients, including ultra-processed foods. Guidelines recommend limiting foods with added sugars, saturated fats, and sodium (salt).

5. Meal preparation and planning

Planning your meals helps reduce stress, avoid last-minute takeout, and make healthier choices. This is linked to better diet quality and a lower risk of weight gain.

To start :

• Include a mix of nutrient-dense foods.
• Plan around what you already have and cook enough for leftovers.
• Buy once a week and prepare when you have extra time.
• Write out your meals and snacks as a simple guide.

6. Replace unhealthy snacks with healthier alternatives

Snacks, including chips, cookies and granola bars, can be high in saturated fat, added sugar and sodium. However, healthy snacks can help you stay full between meals, increase your energy, and avoid overeating at meal times.

7. Make healthier choices at restaurants

Eating healthy at restaurants doesn’t always mean abandoning your healthy diet. Here are some tips for making healthier choices when dining out:

• Ask for a separate dressing and use less.
• Avoid cream or butter-based sauces and opt for vegetable-based options, like marinara.
• Choose baked, grilled, steamed or roasted options.

8. Eat healthy on a budget

Eating healthy doesn’t have to mean breaking the bank. Start by planning your meals based on grocery sales and what you already have at home. Stock up on staples like canned goods, buy seasonal produce, and opt for frozen fruits or vegetables when fresh is expensive.

To increase your budget even further:

• Cook larger meals and save leftovers for quick lunches.
• Choose name-brand brands and economical cuts of meat.
• Avoid prepackaged snacks when you can.
• Take advantage of weekly coupons and deals.

9. Avoid These Common Mistakes

Don’t skip meals. Research shows that skipping meals or going too long without eating can lead to anxiety, weight gain, and metabolic syndrome (a term used to describe a group of conditions that increase the risk of heart disease, diabetes, and stroke).

Additionally, try not to rely too much on supplements, such as protein bars, meal replacements, and green powders. These foods may not provide the same benefits as minimally processed whole foods.

10. Drink more water

Drinking water helps you stay hydrated, which prevents mood swings, brain fog, constipation, and kidney stones. Water can also aid weight loss, primarily when used to replace sugary, high-calorie drinks.

The exact amount of water you need daily depends on many factors, but most experts recommend an average of nine cups of fluid per day for women and 13 cups for men.

11. Move your body more

Regular physical activity offers many health benefits.

Adults should aim for 150 minutes of moderate-intensity exercise per week, or about 30 minutes per day, five days per week.

12. Get more sleep

A good night’s sleep improves brain function, mood and overall health. Sleep deprivation has been linked to an increased risk of several chronic diseases, including obesity, heart disease and dementia.

One study found that adults who slept less than seven hours a night were more likely to develop obesity than those who slept more. Sleep deprivation is associated with high levels of hunger hormone ghrelin and reduced levels of leptin, a satiety-promoting hormone.

13. Manage stress

Stress can lead to skipping meals and making unhealthy choices, which over time can negatively impact health. Chronic stress can also affect your metabolism, causing your body to store more fat around your belly.

Practicing relaxation techniques, such as meditation and yoga, exercising, and participating in activities you enjoy are all ways to manage stress.

14. Practice mindful eating

Mindful eating can improve your relationship with food. This involves paying attention to hunger cues, eating slowly, and minimizing distractions, allowing you to be fully present during meals.

15. Increase your protein intake

Protein increases satiety hormones while suppressing hunger hormones. Protein also has a higher thermic effect than fats and carbohydrates, meaning your body burns more calories while digesting protein.

16. Limit or avoid alcohol

Alcohol adds extra calories that can lead to weight gain, and excessive consumption can increase the risk of high blood pressure, heart disease and liver problems. Current guidelines suggest drinking no more than one drink per day for women and two for men.

17. Read food labels

Reading food labels helps you make smarter choices. Check serving size, ingredients and key nutrients before purchasing. Aim for foods high in fiber, vitamin D and iron, and limit those with added sugars, sodium or saturated fat.

18. Eat more fiber

Fiber helps keep our digestive systems healthy and keeps us feeling full longer. It also helps manage blood sugar and lower cholesterol. The best sources of fiber are fruits and vegetables, whole grains, nuts, seeds and legumes like beans and lentils.

19. Increase Calcium and Vitamin D

Calcium and vitamin D are essential for bone health. Calcium is found in dairy products, fortified plant-based alternatives, mustard greens, spinach and sardines.

Few foods naturally contain vitamin D. Look for fortified options like milk, orange juice or whole grains, or add fatty fish like salmon and trout to your meals.