A Beginner's Guide to Eating Well (and Sticking to it)

 

Making changes to our usual eating & lifestyle habits can sometimes seem like a big effort to make. For many of us, it’s easy to fall into the “all-or-nothing” pattern of aiming high, setting multiple health goals and striving for perfection…only to get discouraged and stumped at the first sign of struggle or imperfection.

It’s important to remind oneself that wellness is ongoing, and that healthy habits aren’t built in a day. Be patient with yourself & stop the comparison, bear in mind that your wellness journey will likely look different from one person to another!

Truth is: Eating healthy is and should be simple.

In this article, I’ll share with you a few I’ve learned to make the most of the healthy eating experience in a more fun, realistic and plentiful way:

  1. Maketimefor your meals (this includes prepping, cooking, and eating)

Step 1: Prep

It’s no secret that cooking more often can play a big role in improving our well-being. A common complaint with regards to eating healthy is the ”work” that is involved in doing so.

At first, cooking most of your meals can seem like a daunting task. However, managing your meals by thinking ahead can help you save time within a week and it can truly be a helpful (and gratifying!) practice — your body (& wallet) will thank you!

Try dedicating a small portion of week/weekend to “meal prepping”. It can take on different forms, but this commonly looks like ...

  • Making a conscious effort to cook more meals at home;

  • Making a menu for the week or for the day(s) ahead;

  • Grocery shopping and organizing the fridge;

  • Preparing meals in advance;

  • Cutting vegetables;

At the end of the day, it’s whatever it takes to increase the likelihood of you eating more nutritious meals throughout the week!

Step 2: Cook More Often

Navigating the Internet can be an overwhelming place to explore…what to cook, and where to start? My simple rule of thumb: start by creating healthier renditions of meals you already eat. For many of us, it can often look like just adding more fruits or vegetables to your plate.

Afterwards, learning to use what you have can help you become a great home chef. If you’re looking to explore cooking further, here are a few of my go-to websites to help narrow your search:


For budget-friendly recipes:

For vegan/vegetarian recipes: 

Step 3: Set up a Dining Experience For Yourself or Your Family

Eating is ad should be the least stressful part of our day. I know, I know…a busy schedules can make it a lot tougher than it looks! Do your best to enjoy it and learn to be present and in the moment as this can also help you be more in tune with your hunger & fullness cues and help you eat better in the long run.

Here a few of my favourite tricks to eating more slowly and to help prolong the eating experience:

  • Eat with someone;

  • Watch a 20 minute episode (if you’re alone)

  • Chew more slowly;

  • Put down your fork after every bite;

  • Pay attention to what you’re eating (e.g. thinking about the recipe, the taste and textures, etc.);

2. Aim for simple, yet balanced meals

Whether it’s when you’re preparing a meal at home or deciding to eat out, eating balanced can reflect in the type of meal you’re eating. For instance…

  • Sandwiches;

  • Stir fries, stews & curries;

  • Salad-type meals;

  • Poke bowls;

  • Vegetarian meals;

… will naturally be plentiful in all 3 food groups!

Similarly, you can optimize for the possibility of eating a balanced meal by completing the dish, such as…

  • Making/Ordering a salad;

  • Adding raw vegetables on the side;

  • Incorporating roasted vegetables;

  • Ordering a vegetable soup;

  • Choosing a fresh fruit as a dessert

3. Keep it simple

Lastly, don’t overcomplicate your life! A few thoughts from my career a dietitian:

1) Don’t expect yourself to cook every single meal. No one enjoys cooking, cleaning and prepping every day. The key is in aiming that most of your meals in a week are homecooked, making the days that you eat out all the more satisfying and guilt-free.

2) Your meals do not (and will not) look aesthetically pleasing every single time

While it is satisfying to have balanced ‘gram worthy meals every day, some days are busier than others. And sometimes, the motivation for something new isn’t always there — stick to what you know and aim for consistency in your eating habits.

Kickstart the year the right way!

 
Laura NguyenComment