25 Micro-habits to Change the Way You Eat—and Help You Feel Better
Let food be thy medicine.
Spoken by Hippocrates back in 400 BC.
400 BC.
So, it’s safe to say that the concept of food as medicine is nothing new.
But, is it more important than ever?
I think so. With the overwhelming amount of unhealthy food choices available to us— in grocery stores, restaurants, gas stations, drive-throughs, even checkout lines in stores that have nothing to do with food— it can be really difficult to eat healthy, nourishing, real food.
As a result, our health is suffering.
Chronic health conditions such as diabetes, heart disease, cancer, and obesity are at all time highs and are only getting worse.
But, here’s the thing— you have the power.
You have the choice—every single day and every single meal— to choose food that is going to nourish your beautiful body and benefit your health.
Scientific studies have proven that adopting a whole food plant-based diet cannot only prevent disease but can actually reverse it.
(Read that again.)
It’s really that important.
So, if you’re looking to elevate your health, transform your body, reverse illness, have more energy, or simply just feel better— check out this list of twenty-five tiny habits you can practice every day to eat healthier and live your best life.
1.Drink water first thing in the morning.
2. Drink more water throughout your day. (A good rule of thumb is half your weight. So, if you weigh 140 pounds, aim for 70 ounces.)
3. STOP DRINKING SODA. Just do it. Please. Right now. I beg of you.
4. Limit your caffeine intake. If you’re madly in love with coffee (like me)— really stop and savor your morning cup. Make it a ritual. But, maybe pull in the reins a little. Instead of drinking a whole pot, drink two cups. Instead of drinking it all day long, stop at noon. Whatever works best for you.
5. Drink more non-caffeinated herbal tea. It’s full of antioxidants and other amazing benefits for your body. (It can even help you sleep.)
6. Be mindful of fruit juice. When a fruit is juiced, it’s stripped of up to 90% of its fiber. Fiber is amazing for your gut health and helps to slow absorption of the sugar in the fruit. Fruit is meant to be eaten whole, but enjoying fruit juice (with no added sugar or filler ingredients!) every once in awhile is perfectly fine, too.
7. Instead of fruit juice, try smoothies. Smoothies differ from fruit juice because the entire fruit is blended and retained in the drink, so you’re still getting all the fiber.
8. CHECK ALL OF YOUR LABELS. Every single time. The fewer ingredients, the better. Steer clear of artificial flavors, colors (yellow 5, red 40), added sugar, and things you don’t recognize. When in doubt, look it up.
9. Choose whole foods whenever possible. Whole foods are natural foods that have not been processed and contain only one ingredient. (Unprocessed vegetables, fruits, nuts, seeds, legumes, etc.) This is how food was meant to be eaten!
10. Choose organic whenever possible. Organic foods are free of harmful chemicals and pesticides and are therefore better for your body.
12. Try an elimination diet. Going gluten-free back in 2020 actually saved my life. If you’re not feeling your best, it’s entirely possible that its due to inflammation caused or perpetuated by the food you are eating. Common food triggers of inflammation include gluten, dairy, or animal products.
13. Speaking of inflammation, avoid inflammatory foods. According to experts, foods which cause the highest amount of inflammation in your body include red meat, processed meats, processed baked goods, foods made with white refined flour, wheat in general (because, gluten), fried foods, vegetable oils, refined sugar, dairy products, foods containing artificial ingredients, and highly processed foods in general.
14. Make healthy food swaps. Enjoy your favorite things, but with healthier ingredients.
15. Try making your own version of the pantry staples you usually pick up at the grocery store— homemade granola or protein bars, cookies, bread, hummus, sauces, or salad dressing. This will make them less processed and eliminate common filler ingredients like canola oil and brown rice syrup.
16. Experiment with eating seasonally. Traditionally, our diets changed with the seasons. Since the globalization of food, we can now eat anything at any time of the year. Some experts, as well as Eastern medicine traditions such as Ayurveda, hold that this isn’t good for us.
17. Shop at your local farmer’s market. This helps to ensure that you’re eating more seasonally, supports your community, and fresh local food is generally just much healthier for you.
18. Try out plant-based protein. Instead of meat at your next dinner, swap it for plant-based protein options like black beans, chickpeas, red lentils, quinoa, or tofu. (Here’s a post full of high protein chickpea recipes.)
19. Consider counting your calories or macronutrients to see where your nutrition is at. I understand that calorie counting can be very triggering. As a proponent of healthy intuitive eating, I resisted doing it for a long time—but I just wasn’t reaching my health goals. When I finally tried tracking my nutrition for a few weeks, I found it very informative and empowering. Calorie counting does not have to be about restriction! Use it as a tool to become more aware of how you are nourishing your body and whether you are in any sort of nutrient deficiency.
20. GET TO KNOW YOUR BODY. Our bodies are so intelligent. Think about it. Right now your body is breathing, regulating your temperature, processing about a billion pieces of information, pumping blood to your heart, the list goes on. Our bodies know exactly what we need. By slowing down and listening to your body, you can pay attention to your hunger cues. You can stop eating when you’re full and your body does not require any more food. You can avoid foods that cause your body to feel ill. You can seek out foods that make you feel great. Not to be cliché, but the knowledge is within you. You just have to listen.
21. Try reciting affirmations. Affirmations have been scientifically proven to help change our behavior. If you’re looking to change the way you eat in order to feel better, affirmations may be a great tool. (Here’s a list of affirmations for healthy living and intuitive eating.)
22. Keep bio-individuality in mind. Just because a food is healthy, does not mean it will feel good in your body. We are all different with our own needs. Listen to your body.
23. Aim for a balanced plate containing all of your macronutrients: protein, complex carbohydrates, and healthy fats. An example would be a Buddha bowl containing chickpeas, nutritional yeast, and quinoa (high in protein), avocado (healthy fat), and vegetables like spinach, broccoli, or kale (carbohydrates).
24. Cook more, eat out less. And by cooking more, I don’t mean boxed dinners from the grocery store. Make meals from scratch and use whole food ingredients (the way your grandparents did.) There’s literally thousands of amazing recipes online. You’ll discover that healthy home cooked meals actually taste incredible. If you’re busy, you can meal prep on the weekend or pick a recipe that’s super quick and easy to make.
25. Remember that it’s never just about what you eat. A healthy nourishing diet should be one component of a holistic approach to your health. You also need to address factors such as your stress level, your sleep health, your relationships, your work life, and your daily movement.
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