7 Simple Healthy Eating Habits to Improve Your Overall Wellness

Maintaining healthy eating habits is essential to leading a healthy lifestyle. The food we eat not only affects our physical health but also our mental and emotional health. However, with so many fad diets and conflicting information available about nutrition, it can be challenging to know where to start. Here are seven simple healthy eating habits that can help you improve your overall wellness.

7 Simple Healthy Eating Habits

1. Include more fruits and vegetables in your diet

Fruits and vegetables are packed with essential vitamins, minerals and fiber, making them an essential part of a healthy diet. Aim to eat at least 5 servings of fruits and vegetables a day. One serving is roughly equivalent to 1 cup of raw or cooked vegetables, 1 medium piece of fruit, or ½ cup of chopped fruits or vegetables. You can incorporate more fruits and vegetables into your diet by adding more fruits and vegetables to your meals or snacks, such as adding berries to your oatmeal for breakfast or carrot sticks with hummus as a snack.

2. Choose whole grains over refined grains

Whole grains are an important source of dietary fiber and can help regulate digestion, prevent constipation and keep you fuller for longer. Refined grains such as white bread, pasta and rice are processed and their nutrients are removed, leaving only the starchy endosperm. Choose whole grain options like brown rice, whole wheat bread, and quinoa to make sure you're getting the most nutritional value from your grains.

3. Include lean proteins in your meals

Protein is essential for building and repairing muscle and can help you feel fuller for longer. Lean protein sources such as chicken, fish, tofu and beans are good choices. Be sure to include protein in every meal to meet your body's needs.

4. Limit processed and sugary foods

Processed foods, such as chips, candy and baked goods, are often high in sugar and unhealthy fats. Sugary drinks like soda and energy drinks can also contribute to weight gain and poor health outcomes. Try to limit your intake of these foods and choose whole, natural foods instead.

5. Stay Hydrated

Water is essential for many bodily functions, including digestion, circulation, and regulating body temperature. Aim to drink at least 8 glasses of water a day, and more if you're physically active. You can also hydrate with other drinks such as herbal teas, coconut water, and low-sugar sports drinks.

6. Don't Skip Meals

Skipping meals can lead to overeating and poor food choices later. Eating regular, balanced meals can help keep your energy levels stable and prevent unhealthy snacking. Aim to eat every 3-4 hours and be sure to include a mix of carbohydrates, protein and healthy fats at each meal.

7. Practice mindful eating

Mindful eating means paying attention to your body's hunger and fullness and eating slowly and without distraction. This can help you better meet your body's needs and avoid overeating. Try eating without scrolling through your phone or watching TV and take time to savor your food.

 

Importance of healthy eating habits

Healthy eating habits are essential for maintaining good health and preventing chronic diseases. The foods we eat provide the building blocks for our bodies and affect our physical, mental and emotional health. Here are some important reasons why healthy eating habits are so important:

1. Disease Prevention

Eating a diet rich in fruits, vegetables, whole grains, and lean protein can reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer. On the other hand, eating more processed and sugary foods has been linked to an increased risk of these diseases.

2. Improved Energy Levels

The foods we eat provide energy to our body. Eating a balanced diet that includes a mix of carbohydrates, protein, and healthy fats can help control blood sugar levels and prevent energy crashes throughout the day.

3. Better mental health

Certain nutrients, such as omega-3 fatty acids and B vitamins, have been linked to improved mood and cognitive function. On the other hand, diets high in processed and sugary foods are linked to an increased risk of depression and anxiety.

4. Maintaining a healthy weight 

A diet high in whole foods and low in processed foods helps you maintain a healthy weight. This is because whole foods are generally lower in calories and higher in fiber, which can help keep you fuller for longer.

5. Improved digestion

Eating fiber-rich foods, such as fruits, vegetables, and whole grains, helps regulate digestion and prevent constipation.

6. Improved sleep quality

Certain foods contain nutrients that promote better sleep, such as magnesium and tryptophan.

 

Eating healthy on a budget

Here are some tips for eating healthy on a budget:

1. Plan ahead

Planning your meals ahead of time can help you avoid impulsive and unhealthy food choices. Make a grocery list based on your meal plan and stick to it when you go shopping.

2. Buy in bulk

Buying items like grains, beans, and nuts in bulk can be more cost-effective than buying pre-packaged items. Look for bulk bins at your local grocery store or co-op

3. Buy seasonal produce

Buying seasonal produce is less expensive than buying off-season produce. Shop at farmers markets or join a community-supported agriculture (CSA) program for affordable and fresh produce.

4. Look for sales and coupons

Keep an eye out for sales and coupons on healthy foods. Many grocery stores offer discounts on items such as canned goods, frozen vegetables and whole grains.

5. Cook at home

Cooking at home is more affordable than eating out. Look up healthy and budget-friendly recipes online and experiment with new flavors and ingredients.

6. Use inexpensive protein sources

Protein can be one of the most expensive items on the grocery list. Consider using inexpensive protein sources such as canned tuna, eggs, beans, and lentils.

7. Freeze Leftovers

Freeze any leftovers to avoid waste and have a quick and easy meal for the next day.

By incorporating these tips into your grocery shopping and meal planning, you can eat healthy on a budget and still enjoy delicious and nutritious meals.

 

How much do I need from each food group each day?

The amount of food from each food group that you need per day can vary depending on factors such as age, sex, weight, height, and physical activity level. The Australian Guide to Healthy Eating outlines how many serves you and your family need each day, and standard serve sizes for foods and drinks.

Daily serves needed by children and teenagers

Food Group	Recommended Daily Servings for Children (2-3 years)	Recommended Daily Servings for Children (4-8 years)	Recommended Daily Servings for Teenagers (14-18 years)	Serving Size
Vegetables	2	2.5	5-6	1 serve = 75g of cooked vegetables or ½ cup of cooked vegetables or 1 cup of salad vegetables
Fruit	1	1	2	1 serve = 150g of fresh fruit or 1 medium-sized piece of fruit or ½ cup of canned fruit (in natural juice) or 30g of dried fruit
Grains	4	4	5-6	1 serve = 1 slice of bread or ½ medium-sized bread roll or ½ cup of cooked rice, pasta or noodles or 2/3 cup of breakfast cereal
Lean protein	1	1.5	2.5-3	1 serve = 65g of cooked lean meat or 80g of cooked chicken or 100g of cooked fish or 2 large eggs or 1 cup of legumes
Dairy products	1	1.5	2.5-3	1 serve = 1 cup of milk or 2 slices (40g) of cheese or 200g of yoghurt
Healthy fats	1	1	2	1 serve = 1 tablespoon of vegetable oil or 30g of nuts or ½ an avocado or 10g of seeds

Table 1 Daily serves needed by children and teenagers

It's important to note that these recommendations are based on average needs and may vary depending on individual factors such as age, gender, and physical activity level. Additionally, it's important to choose a variety of foods within each food group to ensure adequate nutrient intake. 

Daily serves needed by women

Food Group	Recommended Daily Servings for Women (19-50 years)	Recommended Daily Servings for Women (51+ years)	Serving Size
Vegetables	5	5	1 serve = 75g of cooked vegetables or ½ cup of cooked vegetables or 1 cup of salad vegetables
Fruit	2	2	1 serve = 150g of fresh fruit or 1 medium-sized piece of fruit or ½ cup of canned fruit (in natural juice) or 30g of dried fruit
Grains	6	4	1 serve = 1 slice of bread or ½ medium-sized bread roll or ½ cup of cooked rice, pasta or noodles or 2/3 cup of breakfast cereal
Lean protein	2	2	1 serve = 65g of cooked lean meat or 80g of cooked chicken or 100g of cooked fish or 2 large eggs or 1 cup of legumes
Dairy products	2.5	4	1 serve = 1 cup of milk or 2 slices (40g) of cheese or 200g of yoghurt
Healthy fats	2	2	1 serve = 1 tablespoon of vegetable oil or 30g of nuts or ½ an avocado or 10g of seeds

Table 2 Daily serves needed by women

Daily serves needed by men

Food Group	Recommended Daily Servings for Men (19-50 years)	Recommended Daily Servings for Men (51+ years)	Serving Size
Vegetables	6	5	1 serve = 75g of cooked vegetables or ½ cup of cooked vegetables or 1 cup of salad vegetables
Fruit	2	2	1 serve = 150g of fresh fruit or 1 medium-sized piece of fruit or ½ cup of canned fruit (in natural juice) or 30g of dried fruit
Grains	6	3.5	1 serve = 1 slice of bread or ½ medium-sized bread roll or ½ cup of cooked rice, pasta or noodles or 2/3 cup of breakfast cereal
Lean protein	2.5	2.5	1 serve = 65g of cooked lean meat or 80g of cooked chicken or 100g of cooked fish or 2 large eggs or 1 cup of legumes
Dairy products	2.5	2.5	1 serve = 1 cup of milk or 2 slices (40g) of cheese or 200g of yoghurt
Healthy fats	2	2	1 serve = 1 tablespoon of vegetable oil or 30g of nuts or ½ an avocado or 10g of seeds

Table 3 Daily serves needed by men

Conclusion

Finally, developing and maintaining healthy eating habits is critical to overall health and prevention of chronic disease. This includes eating a balanced and varied diet that includes a variety of foods from all food groups, such as fruits, vegetables, whole grains, lean proteins, dairy products, and healthy fats. The Australian Guide to Healthy Eating provides general guidelines for recommended daily servings for different age groups and genders, but individual needs may vary based on factors such as physical activity levels and overall health.

While eating healthy on a budget can be challenging, a variety of strategies can be used, such as meal planning, shopping in bulk, choosing seasonal produce, and choosing frozen or canned fruits and vegetables. In addition, developing healthy eating habits early in life can have a significant impact on long-term health outcomes. Parents and caregivers can help children and teens develop healthy eating habits by being good role models, planning and preparing meals, and providing a variety of nutritious foods.

Overall, incorporating healthy eating habits into daily life can have a profound impact on physical and mental health, quality of life, and longevity. It is important to approach a healthy diet as a sustainable lifestyle change rather than a short-term diet and seek guidance from a healthcare professional or registered dietitian for personalized dietary recommendations.

FAQs

Why is eating breakfast important?

Eating breakfast is important because it jumpstarts your metabolism, provides you with energy for the day, and can help prevent overeating later in the day.

How much water should I be drinking each day?

The amount of water you should be drinking each day can vary based on your age, weight, and activity level. However, a general guideline is to drink at least eight 8-ounce glasses of water per day.

Why should I avoid processed foods?

Processed foods often contain high levels of sugar, salt, and unhealthy fats, which can contribute to health problems such as obesity, high blood pressure, and heart disease.

Will these healthy eating habits help me lose weight?

These healthy eating habits can contribute to weight loss when combined with a balanced diet and regular exercise. However, individual results may vary depending on factors such as age, gender, and metabolism.