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  • Make Health a Habit
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Health and Fitness News

Make Health a Habit

How to make healthy food choices each and every time. Even when you don’t want to.

Everyday, you’re faced with hundreds of choices: what to wear, what to say, what to text, what to watch, and what to eat. For someone trying to be healthy or lose weight, food and drink choices are some of the most important—and often hardest—choices every day holds.

Will you choose fruits, vegetables, whole grains, healthy fats, and lean protein or will you fill your stomach with processed, high-calorie, sugar-filled, high-sodium junk food? You know whole foods are what your body needs, but you crave the junk food. But if you could make healthy choices a habit, reaching your health and fitness goals would be much easier.

Well, here’s some good news. Healthy can be your default! It may just take some time and effort to get there. Remember, it takes the average person several weeks to form a new habit, but some require nearly a year to stick. If you can make healthy choices for a year straight, chances are they will become your default. Here’s how to make it happen.

Keep It Simple

A complete diet overhaul all at once is rarely successful. It can be overwhelming to think of all the ways your diet should change, so start out small and gradually make more changes.

Maybe start by eating fruit for a snack instead of chips, substituting water for one soda a day, or swapping out your beloved whole milk for 2-percent. When your new way of eating becomes habit after a few weeks, focus on another healthy change.

Cook at Home

When you prepare your own food, you’re more in control of what you put in your body. People who cook at home eat fewer calories, added sugar, chemical additives, sodium, and unhealthy fats compared to people who eat the majority of their meals out. Plan your weekly meals ahead of time, make a list of what you need, and then go grocery shopping to stock up on the ingredients. It’ll be an instant health win!

Keep a Food Journal

For at least a month, write down everything you eat or drink. Use an app or pen and paper. It’ll only take a couple minutes a day, but keeping a food journal will make you aware of how you fuel your body. If you want to get a bit more intense, you can count calories, but it’s not necessary. Just knowing you have to write that donut in your journal is often enough motivation to not eat it.

Eat More Fruits and Veggies

A serving of fruits or vegetables is about a half a cup. The recommended daily amount is five servings, and chances are you don’t eat enough of them. Make it your goal to change that. Do it by making your plate as colorful as you can.

Simple ways to add more produce are to add berries to your breakfast cereal or yogurt, snack on a piece of fruit or some veggie sticks, and make half of your dinner plate vegetables. Keep fresh produce on hand and easily accessible in the kitchen for snacking.

Stick to a Schedule

Your body likes routine. Eating breakfast, lunch, and dinner around the same times each day helps your body plan for the future. Skipping meals on a regular basis may throw off your metabolism. A confused metabolism means fewer calories burned. Also, if you wait too long until your next meal, you may overdo it when you finally eat or be tempted to eat an unhealthy snack.

Combine Protein and Fiber

Set yourself up for lasting success by including a source of protein and fiber with each snack and meal. These two types of food fill you up, keep you feeling full for longer, help maintain blood sugar levels, and provide long-lasting energy--all things you want when you’re trying to eat healthy and lose weight.