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If you want to make lasting, sustainable changes to how you eat, try these 8 ways to start eating healthy and try to add one or two healthy habits at a time.<\/p>\n
Eating healthier doesn’t have to be hard, stressful, expensive, or inconvenient.<\/p>\n
It also doesn’t have to happen overnight so don’t start clearing out your pantry and fridge just yet.<\/p>\n
Once they become part of your regular routine, add one or two more the following week or month.<\/p>\n
The 2015-2020 Dietary Guidelines for Americans recommends at least \u00a02 \u00bd cups of vegetables<\/a> \u00a0per day.<\/p>\n \u00e2\u20ac\u0153Veggies provide so many valuable vitamins, minerals, and phytonutrients, and when you start adding high-fiber veggies, it tends to crowd out some of the junk food because you’re just too full to fit any more,\u00e2\u20ac\u009d says Krista Maguire, R.D., C.S.S.D., and Beachbody nutrition manager.<\/p>\n Some people love nothing more than noshing on a plate of raw veggies, but for you \u00a0picky eaters<\/a> \u00a0or \u00a0vegetable haters<\/a>, don’t worry there are plenty of ways to add more vegetables to your diet without holding your nose.<\/p>\n The key is to find a way of cooking them that makes you \u00a0want<\/em> \u00a0to eat them! \u00a0Roasting<\/a> \u00a0is a great \u00e2\u20ac\u0153starter\u00e2\u20ac\u009d method: Simply cut your veggies into bite-size pieces, toss with a little oil and salt\/pepper, then slide them into the oven.<\/p>\n Here are some easy (and delicious) ways to add veggies to your meals:<\/p>\n Mornings are busy for everyone, and it’s far too easy to turn to processed cereal, frozen waffles, granola, or breakfast bars filled with sugar and additives.<\/p>\n But if you can carve out a little bit of time on the weekend to plan ahead, you can create nutritious, delicious breakfasts that you can grab on the way out the door.<\/p>\n Here are some ideas:<\/p>\n Add \u00a0Shakeology<\/a> \u00a0to your healthy breakfast or blend one up for a healthy snack any time of day.<\/p>\n A daily Shakeology can help address any nutritional gaps you might have in your diet. How? Shakeology includes a variety of nutrients, including protein, carbs, fiber, phytonutrients, antioxidants, digestive enzymes, prebiotics and probiotics, adaptogens, vitamins, and minerals.<\/p>\n If you’re worried about your sugar intake, breathe easy: Shakeology contains \u00a0seven grams of sugar per serving<\/a> \u00a0from a combination of organic cane sugar and fruit powders. (Vegan Caf\u00c3\u00a9 Latte contains eight grams per serving.)<\/p>\n It’s a great-tasting shake that can be also be used strategically to \u00a0help curb your appetite<\/a>, thanks to its \u00a0fiber and protein content<\/a>.<\/p>\n When you’re well-hydrated, you may notice a difference in how you feel, look, and perform.<\/p>\n But that doesn’t mean you have to start carrying a gallon-sized jug of water everywhere you go.<\/p>\n Ease into it by \u00a0drinking a glass of water<\/a> \u00a0for every non-water beverage you consume.<\/p>\n If you don’t like plain water, drop in your favorite \u00a0sliced fruit or cucumber, fresh mint<\/a>, or unsweetened carbonated water.<\/p>\n But it’s not all about \u00a0drinking<\/em> \u00a0water: You can also eat fluid-rich fruits and veggies such as celery, lettuce, bell peppers, watermelon, pineapples, and oranges.<\/p>\n Since the 1950s, \u00a0food portions and tableware<\/a> \u00a0have been increasing in size.<\/p>\n And research reveals that people tend to \u00a0consume more food and drink<\/a> \u00a0when served larger-sized portions and packages, and when using larger plates or bowls.<\/p>\n Researchers from the University of Cambridge and University of Oxford suggest that eliminating larger portions could \u00a0reduce average daily caloric consumption<\/a> \u00a0by 22 to 29 percent in U.S. adults.<\/p>\n To get a better understanding of healthy amounts of different types of food, the \u00a0Portion Fix container system<\/a> \u00a0can help. You simply find your target daily calories and eat the recommended number of color-coded portion containers.<\/p>\n Another option is the 2B Mindset’s Plate It! Method.<\/p>\n 2B Mindset<\/a> \u00a0is Beachbody’s new nutrition program that arms you with strategies to help you coexist with food in real-world situations, satisfy cravings, and anticipate setbacks before they happen.<\/p>\n By now, it’s no secret that eating too much sugar can contribute to weight gain and health issues.<\/p>\n According to the Dietary Guidelines for Americans (2015-2020), \u00a0one of the main sources of added sugars<\/a> \u00a0(versus naturally occurring sugars in whole foods like fruits) is beverages: \u00e2\u20ac\u0153soft drinks, fruit drinks, sweetened coffee and tea, energy drinks, alcoholic beverages, and flavored waters.\u00e2\u20ac\u009d<\/p>\n Another culprit? Snacks and sweets, such as cakes, pies, cookies, ice cream, etc.<\/p>\n If you read ingredient labels, you’ll find that most products sold in grocery stores contain added sugar in the form of syrups (including high-fructose corn, brown rice, maple, and beet syrups), glucose, sucrose, fructose, dextrose, and honey, among others.<\/p>\n So, how much sugar \u00a0should \u00a0<\/i>you eat (or not eat)?<\/p>\n The \u00a0World Health Organization<\/a> \u00a0recommends that no more than 10 percent of total daily calories come from sugar (that’s about 200 calories, or 50 grams of added sugar on a 2,000-calorie diet).<\/p>\n The \u00a0American Heart Association<\/a> \u00a0recommends that women should consume no more than 100 calories of added sugar, and men 150 calories, per day.<\/p>\n Habit, clocks, emotions, rewards, breaks, and social gatherings can prompt us to eat even if we’re not hungry.<\/p>\n But doing this too often can dull our awareness of our body’s natural signals for food and even for feeling satisfied.<\/p>\n If you find that you’re eating ceremoniously more often than eating to quell a grumbling belly, \u00a0check out this simple four-step process<\/a> \u00a0to learn how to gauge hunger.<\/p>\n Snacks can be a part of an overall healthy diet you just have to make sure you’re choosing snacks that will fill you up, not out.<\/p>\n An \u00a0ideal healthy snack<\/a> \u00a0is one that contains fiber, protein, and fat to help you feel satisfied between meals.<\/p>\n And a higher-protein diet overall may also \u00a0help you lose weight<\/a> \u00a0if that’s your ultimate goal: Research shows that your body \u00a0burns more calories digesting protein<\/a> \u00a0than it does when digesting carbs or fat.<\/p>\n One easy way to eat more protein? \u00a0Try a BEACHBAR<\/a>. You get 10 grams of protein for only 150 calories.<\/p>\n The way you’re currently eating is probably a pattern that you’ve learned over the course of your lifetime, so it makes sense that changing that pattern will take time.<\/p>\n Be patient and keep trying!<\/p>\n![\"Roasted](\"https:\/\/s3-us-west-2.amazonaws.com\/beachbody-blog\/uploads\/2018\/08\/8-Ways-to-Start-Eating-Healthy.inpost1.jpg\")
<\/a><\/p>\n<\/div>\n1. Add a serving of vegetables to at least one meal every day<\/h2>\n
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<\/a><\/p>\n<\/div>\n2. Make breakfast ahead of time<\/h2>\n
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<\/a><\/p>\n<\/div>\n3. Drink a daily Shakeology<\/h2>\n
4. Drink more water<\/h2>\n
5. Learn what a serving of each type of food looks like<\/h2>\n
6. Cut down on added sugar<\/h2>\n
7. Eat mindfully<\/h2>\n
8. Snack smart<\/h2>\n
The Bottom Line<\/h2>\n