Healthier Eating in 2019
We are giving you practical and actionable ways to eat healthier in 2019.
Fridge and Pantry Sweep
Eating healthier starts with having healthy options at your fingertips daily.
To prepare, do a fridge and pantry sweep, replacing anything and everything that won’t contribute to your healthy eating goals for 2019. Here are some ideas of things to stock in your fridge and pantry.
1. Fresh Produce. Stock up on things like fresh fruits, vegetables, and herbs. These will typically be found on the outer ring of your local grocery store.
2. Breads and Pastas. When shopping for these items, be sure to read the labels. Look for things like “whole grain” and check the amount of fiber per serving. The more fiber, the better. Try to keep your bread and pasta ingredient lists as minimal as possible.
3. Minimally-Processed Prepared Foods. We live in a world filled with convenience. You can still enjoy convenient products as you engage in healthier eating, but when choosing those packaged foods, be sure to read the labels. Attempt to stick to products that contain no more than 5-6 ingredients for best results.
4. Nutrient-Dense Foods. A priority when eating healthier should always be to choose the most nutrient-dense foods every chance you get. These foods will give you the most nutritional mileage. Nutrient-dense foods include things like garlic, kale, and blueberries.
5. High-Quality Fats. Not all fat is bad, and we should not fear fats. You will find high-quality fats in foods like nuts (and nut milks), avocados, olive oil, and more.
Additionally, vow to make 2019 the year that you never go to the grocery store on an empty stomach or without a list. Plan ahead and write out the items you need for a healthier lifestyle. Not only will you be intentional about your food choices, but you’ll also save money by not buying unnecessary things.
Eat Less Sugar
According to Medical News Today, eating less sugar can potentially have these positive benefits: lose weight and prevent obesity, have more energy throughout the day, have clearer skin, avoid mood swings, reduce inflammation, reduce the risk of digestive conditions, and reduce the risk for type 2 diabetes.
The problem with the advice to just “eat less sugar” is that sugar looms everywhere; it’s hidden in places you might least expect it. Here are 5 common places where sugar hides:
2. Cereal, even “natural” ones.
3. Bread. A lot of bread contains high-fructose corn syrup.
4. “Fat-Free.” If it’s labeled “fat-free,” be sure to read the label. Sugar is usually swapped in for fat.
Add a Smoothie a Day
Add in a smoothie a day to keep the doctor away. Okay, not really, but drinking a simple smoothie daily could help boost the amount of nutrients you are able to squeeze in.
Try any of these smoothies:
Drink More Water
It sounds so simple, yet most people don’t get the recommended 8 glasses (8oz each) daily. Keeping hydrated will have you looking and feeling your best. Drinking enough water also has digestive benefits.
Some simple tricks to get more water include:
1. Add fruit or herbs for natural flavor.
2. Always keep a water bottle near you so you can sip throughout the day.
3. Drink more loose-leaf, decaffeinated tea.
4. Sip on hot water with lemon.
Try Something New
One of the best ways to engage in new or improved healthy eating is to try something new. Here are some ideas:
• Have you always eaten meat? Try giving up meat for one day or even one meal a week and see how you feel.
• Swap dairy milk for plant-based.
• Try a new recipe once a week. Head to Google, Pinterest, or even an old cookbook and try something new.
One way to make better food and drink choices is to just slow down. Chewing slowly helps with digestion, and it will also help you recognize more easily when you’re full.
There are many different options for eating healthy in 2019; from the everyday swap to the complete redo of your fridge and pantry.
No matter how big or small you choose to go, know that taking at least some step is better than taking no steps at all.