How to Eat Healthy: 11 Top Tips to Follow in 2024

Eating healthy might seem challenging. Especially with the temptation of fast food, lack of motivation, or feeling like there’s just not enough time in the day. But healthy eating doesn’t have to be complicated – or even time-consuming. Small changes can make a big difference.

The key is to take it 1 step at a time and build good habits at a pace that works for you. Adding a few simple tweaks to your meals can pave the way for more changes without feeling overwhelming. Eating healthy shouldn’t feel like a chore and shouldn’t drain your wallet either.

One of the easiest ways to adopt healthier habits is to try a meal delivery service. It can help you save time, explore new foods, and stay on track without extra effort. Now, let’s look at 11 practical ways you can eat healthier without jumping into a diet.

1. Focus on Whole Foods 🌾

Whole foods are natural, minimally processed foods that are rich in nutrients. They are free from added sugars, preservatives, and artificial ingredients. These foods typically come from the earth or animals.

The easiest way to eat healthier is to focus on adding whole foods to your diet. Instead of cutting out your favorite dishes, try adding something healthy to them. Healthy eating doesn’t have to feel restrictive. 

For example, if you’re making pasta, throw in some spinach, bell peppers, or mushrooms to boost its nutritional value. If you’re eating a sandwich, toss in a handful of arugula or a slice of avocado. Add a side salad to your lunch, mix berries into your yogurt, or add extra veggies to your stir-fry.

Start by making fruits and vegetables the centerpiece of your meals. These nutrient-rich foods provide essential vitamins, minerals, and fiber. This helps keep your digestive system healthy and your energy steady throughout the day. 

To make it easier, here are some ideas to help you add more fruits and vegetables to your meals:

2. Eat Fiber-Rich Foods 🍐

Many people aren't getting enough fiber. Most Americans only eat half the recommended amount per day¹. Eating fiber is 1 of the easiest ways to improve your health. It’s essential for good digestion, blood sugar regulation, and maintaining a healthy weight. It can be broken down into 2 types – soluble and insoluble fiber.

• Soluble fiber dissolves in water and forms a gel-like substance in your gut. It helps lower cholesterol levels and stabilize blood sugar. It can also aid in weight management by keeping you fuller for longer.

• Insoluble fiber doesn't dissolve in water but adds bulk to stool, helping to prevent constipation and promoting healthy digestion.

Eating a variety of fiber-rich foods can help you meet the recommended daily intake (around 30 grams for adults and 15 grams for children)². 

Here are some of the best sources of fiber:

• Legumes: Lentils, chickpeas, and beans (black beans, kidney beans)

• Whole grains: Oats, quinoa, barley, brown rice

• Fruits: Apples, pears, berries, bananas

• Vegetables: Carrots, broccoli, sweet potatoes, Brussels sprouts

• Nuts and seeds: Almonds, chia seeds, flaxseeds, sunflower seeds

• Leafy greens: Kale, spinach, and collard greens

3. Limit Ultra-Processed Foods 🍕

Ultra-processed foods lack the nutritional value of whole foods. They’re products that have been heavily altered through the addition of artificial ingredients, preservatives, sweeteners, and flavor enhancers. They’re often typically high in sugar, unhealthy fats, salt, and empty calories and can contribute to a range of health problems, including obesity, heart disease, and diabetes.

Examples of ultra-processed foods include:

• Pre-packaged snacks (chips, cookies, and crackers)

• Sugary drinks (soda, energy drinks)

• Instant noodles and ramen

• Breakfast cereals

• Frozen meals and ready-to-eat microwave dinners

• Processed meats (hot dogs, sausages, deli meats)

• Fast food (burgers, fried chicken, pizza)

These types of foods are a major component of the Standard American Diet (SAD). It's characterized by a high intake of processed foods, added sugars, and unhealthy fats. A diet high in ultra-processed foods can lead to nutrient deficiencies, increased inflammation, and weight gain.

One of the biggest concerns with ultra-processed foods is the hidden excess salt. Many processed foods, even those that don't taste overly salty, contain high levels of sodium. This hidden salt can contribute to high blood pressure, kidney disease, and other health issues. 

To avoid consuming too much salt, always read labels carefully and choose foods with lower sodium content. Opting for whole foods or minimally processed alternatives whenever possible is a great way to limit your intake of hidden sodium and improve your overall health

4. Plan & Prep Ahead 🍽️

Planning and prepping meals ahead is 1 of the easiest ways to eat healthier. By organizing meals in advance, you avoid last-minute, less nutritious choices. Meal prepping allows you to batch-cook, freeze portions, and store meals for busy days, saving time and ensuring you regularly eat nutritious, home-cooked food.

5. Stay Hydrated with Water 🥤

Staying hydrated is a key part of eating healthy. The best way to hydrate is by drinking water. Fizzy drinks, sodas, and sugary beverages may seem refreshing, but they’re packed with added sugars, artificial ingredients, and empty calories. Instead, focus on water as your main beverage choice.

A general guideline is to aim for about 8 glasses (64 ounces) of water per day. However, individual needs can vary based on factors like age, activity level, and climate. Staying hydrated with water not only supports digestion and metabolism but also improves energy, skin health, and concentration. 

6. Stick to a Routine 🗓️

Stick to a routine, especially when it comes to meal times. This helps keep your body's internal clock in sync and supports overall health. Regular eating times help stabilize your metabolism and maintain steady energy levels throughout the day. It can also prevent overeating by regulating hunger signals.

One popular method for structuring meals is intermittent fasting. This involves eating within a specific window of time and fasting for the rest of the day. For example, a common pattern is the 16/8 method, where you fast for 16 hours and eat within an 8-hour window, such as from 12 pm to 8 pm. 

This approach can help reduce calorie intake, improve digestion, and support metabolic health. However, it's essential to ensure that during your eating window, you focus on nutritious, whole foods.

7. Prioritize Home Cooking 🧑‍🍳

One of the best ways to eat healthy is to prioritize home cooking. This is a healthier option than eating out or ordering takeout. While dining out can be convenient, restaurant meals are often loaded with excess salt, unhealthy fats, and hidden calories, making it difficult to control what goes into your food. 

Cooking at home allows you to choose the freshest ingredients, control portion sizes, and customize meals to fit your nutritional needs. If you're new to cooking, start with simple recipes that don't require advanced skills or a lot of time. 

Here are a few ideas to get you started:

• Sheet pan dinners: Toss your favorite veggies and protein (like chicken or fish) on a baking sheet, season, and roast.

• One-pot meals: Dishes like soups, stews, and stir-fries are quick, easy, and packed with flavor.

• Batch cooking: Prepare larger portions of meals like chili or pasta sauce that can be refrigerated or frozen for later use.

Home-cooked meals are generally healthier, with fewer processed ingredients and contain more whole foods. Preparing meals at home lets you control seasonings, experiment with healthy cooking methods, and try nutritious new recipes. It’s also a fun way to save money and a great family activity.

8. Keep Healthy Snacks Handy 🥕

The fact is, the snacks you have on hand influence what you’ll choose to munch on. If you buy snacks like cookies, chips, or candy, you’re more likely to eat them when hunger strikes. By stocking up on healthier options, you make it easier to reach for nutritious choices instead of processed, sugary snacks.

By keeping healthy snacks within reach, you’re setting yourself up for success and making it easier to stick to your health goals without relying on unhealthy, processed options. The key is to make good choices convenient. When healthy snacks are the easiest option, they’re the ones you’ll choose.

9. Make Simple Swaps 🔄

Making small, simple swaps can have a big impact on your overall diet. Instead of drastically changing your meals, try replacing certain ingredients with healthier alternatives. For example, swap white bread with sourdough or whole-grain bread and choose healthy fats like olive oil or avocado instead of processed oils. 

These swaps are easy to incorporate and can help you transition to a healthier eating routine without feeling deprived.

10. Grow Your Own Healthy Foods 🌱

Growing your own food is a rewarding way to eat healthier. Plus, you don’t need a big garden to get started! Simple options like sprouts, microgreens, and even fermented foods can be easily grown or prepared at home, adding nutrient-packed ingredients to your diet. 

Sprouts and microgreens take just a few days to grow. These can be added to salads, sandwiches, or smoothies for an extra nutritional boost.

If you have outdoor space, consider a small veggie garden with easy-to-grow options like lettuce, tomatoes, or herbs. Even without a garden, you can grow fresh herbs like basil, mint, and rosemary on your windowsill in pots. Fresh herbs enhance the flavor of your meals, reducing the need for added salt or processed seasonings.

Growing your own food is a simple way to bring more fresh ingredients into your diet while reducing your reliance on store-bought produce. Plus, it’s a fun, hands-on activity that the whole family can enjoy.

11. Include Your Kids in Healthy Eating 👨‍👩‍👧‍👦

Getting kids involved in cooking and food choices is a great idea. It can make healthy eating a fun, family habit that everyone enjoys. When children participate in meal prep, they’re more likely to try new foods and develop an appreciation for nutritious meals.

Tips to involve kids in healthy eating

📖 Let them pick recipes: Have kids choose a meal from a family-friendly cookbook or a meal delivery service menu that has options for different tastes and dietary needs.

🛒 Bring them to the store: Show kids how to select fresh produce and let them pick fruits or veggies for the week.

🥣Assign age-appropriate tasks: Younger kids can help wash veggies or mix ingredients, while older kids can learn chopping techniques or how to follow simple recipes.

🎉 Make it fun: Try themed nights, like “taco night” or “make-your-own pizza,” where kids get to customize their own dishes with healthy toppings.

🗨️ Talk about ingredients: Discuss the benefits of whole foods and balanced meals in an engaging way, so kids understand why these choices matter.

Family-friendly meal delivery services can be a helpful tool. They offer balanced, customizable meals that cater to various dietary needs and tastes. These services simplify the process, making it easy to create kid-approved meals while maintaining healthy eating as a family priority.

FAQ

How do I start eating healthier?

Start small by incorporating more fruits, vegetables, whole grains, and lean proteins into your meals. Gradual changes make new habits easier to stick with. Plan meals ahead, use fewer processed foods, and consider cooking more at home. These steps help you take control over ingredients and avoid excess sugar, salt, and unhealthy fats​.

What is the healthiest food to eat every day?

Leafy greens, berries, nuts, and whole grains are among the healthiest foods you can eat daily. They’re nutrient-dense and offer vitamins, fiber, and antioxidants that support heart and brain health. Focus on a variety of whole foods to ensure a range of essential nutrients​.

What is a basic healthy diet?

A balanced diet includes a variety of foods from all food groups: fruits, vegetables, grains, proteins, and dairy (or alternatives). This approach helps meet nutrient needs while avoiding too much fat, sugar, and salt. Aim for fiber-rich foods, lean proteins, and limit processed foods.

Why is it hard to start eating healthy?

Changing habits can be challenging, especially if you’re used to high-fat or high-sugar foods. These foods are often more accessible and convenient, which can create a taste preference over time. Starting small and focusing on 1 change at a time can make it easier to adjust to new, healthier choices​.

References 

1. https://www.ncbi.nlm.nih.gov/books/NBK559033/

2. https://www.bda.uk.com/resource/fibre.html