10 Best Healthy Eating Habits for a Fitter and Happier You

When you think of healthy eating habits, the image of a nutritional pyramid might come to mind, filled with lots of fruits and vegetables and whole grains and very little red meat or sweets. While this type of diet is certainly healthy, it’s far from the only way to eat healthily! Here are 10 tips to help you start healthy eating habits in your own life. Most of these tips will reduce your intake of sugar and processed foods, which means you can look forward to feeling happier and more energetic than ever before!

1) Cut out Sugary Drinks

Sugary drinks are full of empty calories. And if you start your day with one, you’re likely to make poor food choices throughout it. Sugary drinks can also lead to health problems like diabetes and heart disease, according to researchers from Harvard University. To lose weight safely but quickly, cut out sugary drinks and stick to water or zero-calorie alternatives instead. Note: no matter what diet plan you choose, it’s important that you eat nutritious foods—your body needs vitamins, minerals, protein, carbohydrates and fats in order to function at its best.

2) Drink More Water

Drinking water is crucial to staying hydrated, as well as to keeping your body properly functioning. Water is key in carrying nutrients through your digestive system, helping you retain muscle mass throughout digestion, and flushing out toxins that may build up over time. Water also helps with weight loss by curbing hunger cravings when they arise; staying properly hydrated makes you feel full more quickly between meals, making it less likely that you’ll give in to temptations or snacks you don’t need or want. If you want to lose weight safely but quickly, drinking lots of water is one of your best bets. Keep yourself properly hydrated throughout each day—at least 64 ounces of water (not coffee or juice) every day—and watch your health improve!

3) Eat Whole Foods

According to an Oxford University study, healthy eating habits—especially regular consumption of whole foods like fruits, vegetables, nuts, legumes, fish and olive oil—can significantly reduce a person’s risk of developing heart disease. It’s worth noting that processed foods (which are laden with added salt, sugar and fat) can contribute to both heart disease and stroke. In fact, too much salt in your diet has been shown to cause high blood pressure (which increases your risk of cardiovascular problems), so you should reduce your intake. For example, try swapping out store-bought chicken or canned soup for fresh varieties instead. Here are 12 more healthy eating habits you should adopt today.

4) Avoid Processed Foods

Though it's easy to reach for takeout when you're short on time, it's important to be conscious of what you’re consuming. Most convenience foods are loaded with sodium, artificial ingredients, unhealthy fats, or all three. Consuming too much sodium can cause high blood pressure, which increases your risk of cardiovascular disease and osteoporosis. Artificial sweeteners are another no-no: according to research from Yale University School of Medicine published in The Journal of Physiology , saccharin (i.e., Sweet'N Low) has been found to increase weight gain in animals by causing sugar cravings—the most dangerous type of calories!

5) Eat Healthy, Nutritious Meals

It’s tempting to skip meals when you’re not hungry, especially when you’re trying to lose weight or just clean up your diet. But skipping meals can backfire—it makes it harder to control your hunger and cravings, so that instead of eating less at your next meal, you may eat more than you normally would. Plus, when you skip meals it puts stress on your body which can mess with metabolism. That said, if skipping breakfast doesn’t sit well with you (or even if it does), no problem! Just make sure that you are still eating healthy nutritious meals at regular intervals. Your body needs that fuel to run well throughout each day.

6) Don’t Skip Breakfast

Skipping breakfast is associated with excessive eating, snacking, and an overall unhealthy relationship with food. People who regularly eat breakfast are less likely to overeat later in the day, more likely to maintain healthy weight levels, have lower BMIs, take in fewer calories each day than those who skip out on their morning meal. It’s also worth mentioning that they make smarter food choices (like whole grains) throughout their days than do people who regularly miss out on breakfasts. While it can be tough getting up early enough to prepare a full breakfast (not to mention time-consuming), experts agree that every little bit of effort you put into your first meal of the day makes a big difference over time.

7) Pack Your Own Lunch for Work

If you make your lunch ahead of time, you’ll have healthy foods at your disposal. For example, if you typically purchase lunch from a fast food restaurant (which we’re assuming isn’t part of your ideal diet), you could pack something that doesn’t come with so many calories and unhealthy additives. Better yet, try packing leftovers from last night’s dinner! Not only is it convenient to take leftovers in lunches, but doing so could save some serious cash. And if you leave them out in an open container rather than reheating them in an oven or microwave, they won't be covered in unnecessary additives either.

8) Learn How To Cook Healthily And Economically

There are several reasons why cooking is beneficial to your health. It increases your knowledge of nutrition, makes you familiar with food preparation, and offers more control over what goes into your food. For example, it’s easy to use healthier ingredients when you cook yourself than when someone else cooks for you. If you have little experience with cooking, consider taking a course or hiring someone who can teach you healthy recipes that taste good. Remember that following healthy eating habits doesn’t mean depriving yourself of all things delicious; rather, it means using fresh ingredients in ways that are tasty but won’t make you fat.

9) Move More, Especially If You Are Sedentary By Nature

The average American sits in front of their TV, computer, or smartphone for six hours per day. That number is probably higher if you’re unemployed. Moving more throughout your day is crucial to not only staying healthy but also preventing disease later on in life. Think about it: If you can’t get off your couch today, there's a good chance you won't be able to walk tomorrow. Move more during the day by taking walks outside or up and down your office building's stairs rather than taking an elevator or escalator.

10) Get Enough Sleep

Studies have shown that sleep is one of the most important factors in determining how healthy or unhealthy you are. That’s because our bodies spend 8 hours each night repairing cells, tissue, and various other functions that help us stay healthy. If we’re not getting enough sleep, our bodies start to break down due to stress, illness, and other issues that can contribute to weight gain (and can also lead to many more health problems). To maintain healthy eating habits, make sure you’re getting at least 7 hours of sleep each night!