My Top 4 Healthy Eating Habits

All right, it’s time to talk food.

With the Fitness Challenge starting ONE WEEK from today, now is as good as time as any to start a pantry makeover (and join the Challenge if you haven’t done so yet!) . Now, obviously, I would never suggest throwing food away (because that’s just wasteful!) but I do want you to consider restocking your kitchen with some nutritious options for our four weeks together.

There’s no “diet” to follow – and you’re welcome to eat (and ENJOY) foods, in moderation of course. But there are some foods that are just better decisions than others. I mentioned some of this when we were talking about the nutrition petal of the “Rainbow Fitness Flower” and the holistic approach to health. But let’s take a look at some best practices when it comes to food.

My Top 4 Healthy Eating Habits

1. Eat whole, unprocessed foods. I specifically used the word PANTRY above because that is typically where the “shelf-stable,” could-survive-a-nuclear-bomb-type-of-foods are kept. This week, I actually heard that someone’s logic was that if it could last an extremely long time before it expires, imagine how long it could preserve your body! Huh?! That’s definitely not how it works! Just try to eat as many natural, unprocessed foods as you can.

2. Drink lots of water. A good goal is half your body weight in ounces. Besides making you feel fuller, hydration is so beneficial in terms of digestion, skin, etc.

3. Eat smaller meals/snacks every 2-3 hours. Think of it like this: When you skip meals, your body is unsure when it might get its next meal, so it starts hanging on to every ounce of food as a means of survival. Having a snack (that is not solely carbohydrate based) helps the body’s metabolism work more efficiently. Try finding a mix of proteins/fats/carbs like apples and nut butter, veggies and hummus, berries and almonds, etc.

4. Keep a food journal. Writing down EVERYTHING you eat is such a helpful way to be mindful of what you consume. It doesn’t need to be overly detailed and time-consuming. For me, just the effort of writing it down often helps me turn away from emotional eating. Similar to the Meal Planner from last week, here is a free printable Food Chart you can keep on your fridge. (I also created it in 3-day chart form as well as a single day with two halves if you wanted to put one on the pantry and one on the fridge).

5. BONUS — Now, for those of you who want specific food recommendations, here is a basic list. Not all-inclusive. Not perfect (because everyone’s bodies are different). But some generally good places to start…

• chicken breast
• turkey
• salmon
• tuna
• tofu
• legumes (garbanzo beans, cannellini beans, kidney beans, black beans, etc)
• eggs
• natural nut butters
• VEGGIES, VEGGIES, VEGGIES. All colors! (Corn, peas, and potatoes are NOT your best options here)
• oatmeal
• brown rice
• sweet potato
• whole-wheat over white anything (***Although please note, seemingly unrelated but I’ve heard the argument before: brown sugar is not “better than” white sugar. It’s all sugar!)
• Greek yogurt (add honey and/or your own fruit)
• Berries, apples, pears. Some fruits have a higher natural sugar content than others – but my philosophy is if eating a banana keeps you from eating a candy bar, it’s a win.
• Avocado
• Almonds
• Coconut oil
• Honey
• Real maple syrup

And remember – portion size of ANYTHING is super important! Just because it’s on the list doesn’t mean you can eat it endlessly!

Again, I’ll say, we should strive to consume our calories from the food God provides naturally rather than the creations man concocts on his own for convenience sake. I know it’s not always easy. Just remember that food is meant to be fuel for our bodies – and these bodies are temples where the Holy Spirit lives. We need to fill them with quality material in order for them to run their best.

Healthy eating is a lifestyle. “Diets” are restricting and controlling and dangerous – and honestly, utter failures long-term. Just do what you can to take steps toward healthier decisions and continue to live life with the big picture in mind.

Comment below with a healthy eating tip you find helpful – or one that you find the most difficult. Let’s see if we can help each other out!