How to adopt a healthier diet -and stick to it!
Eating healthily is not about strict rules or eliminating foods we love—it’s about nourishing our body, mind, and soul with choices that help us feel our best.
It’s a journey that involves understanding our habits, making small adjustments, and creating a lifestyle that supports our goals.
And the best part? We don’t have to overhaul everything at once—small steps lead to big changes.
Here we explore how to start, why it can be challenging, and how to make lasting improvements.
Why do we eat what we eat?
Why do we choose certain foods over others? It’s not just about hunger. Taste, texture, and appearance play important roles, but so do other factors:
• Social and cultural influences: Family dinners, holiday traditions, or cultural staples.
• Convenience and cost: Fast food is quick and cheap, while fresh produce can sometimes feel like a splurge.
• Emotions: Stress, sadness, or even boredom can lead to reaching for any food (typically comfort foods).
• Childhood habits: The foods we were exposed to early in life often shape our preferences.
When we recognize what’s driving our choices, we gain the power to make more intentional decisions. Food is much more than just fuel—it’s part of our lives, memories, and emotions.
The shift in food choices.
Over the past few decades, ultra-processed foods have become dominant in many diets. These foods with excesses of added sugars, unhealthy fats, and preservatives, now make up 50–60% of total daily energy intake in some high-income countries.
These new habits have resulted in rising rates of obesity, heart disease, diabetes, and cancer.
Why it’s so hard to change.
Change can feel overwhelming—especially when it comes to something as ingrained as eating habits. Our routines, cravings, and emotional triggers make it easy to fall back on old patterns.
To make changes we should start with small, mindful steps.
It’s not about perfection; it’s about progress.
We should consider:
• What habits are holding me back? (Am I snacking out of boredom or stress?)
• What one small thing can I change today? (Maybe it’s adding a vegetable to my lunch or drinking water instead of soda.)
Practical strategies to start the journey.
1. One step at a time
Big changes can feel daunting. Instead, focus on one habit at a time:
• Swap white bread for whole grain.
• Prepare one homemade meal a week.
• Snack on fruit instead of chips.
Each small success builds momentum and makes the next step easier.
2. We should celebrate every small victory.
Did you choose a salad instead of fries today? That’s a win!
Let’s celebrate it!
Small victories are proof that we’re making progress. Over time, they add up to big results.
3. Practice self-monitoring.
Keep a food journal—not to count calories, but to notice patterns.
What triggers our cravings? How do I feel after certain meals? Awareness is the first step to change.
4. We should control our environment.
Changing our surroundings can make healthy choices easier:
Keep healthy snacks like nuts or fruit within reach.
Avoid buying junk food and keeping foods that tempts us.
Seek a calm, distraction-free space for meals to encourage mindful eating.
5. Experiment with new foods.
Healthy eating doesn’t have to be boring!
Exploring cuisines like Mediterranean or Asian, which emphasize fresh, flavourful ingredients can help support a better relationship with our food.
We should try a new vegetable or recipe each week—we might surprise ourselves!
Facts about healthy eating.
• Chewing more helps: Chewing each bite thoroughly can improve digestion and help us feel fuller faster. Some recommend chewing 20–30 times per bite!
• Hydration boosts digestion: Drinking water before meals aids digestion and can even reduce our calorie intake.
• Probiotics: Foods like yogurt, kimchi, and sauerkraut feed our gut bacteria, boosting digestion and may boost immunity.
• Mindful eating works: Eating slowly and savouring each bite has been shown to prevent overeating and improve satisfaction.
Rewards of healthy eating.
It’s worth the effort! We can expect:
• More energy: Whole, nutrient-dense foods keep us fuelled throughout the day.
• Better digestion: High-fibre foods promote gut health and reduce bloating.
• Improved mood: Healthy eating supports brain health, reducing stress and enhancing clarity.
• Long-term health: A nutritious diet lowers our risk of chronic diseases like diabetes, heart disease, and cancer.
Making changes can be challenging, but it’s also empowering. We’re not eating only to satisfy hunger—we’re taking care of our body and building a foundation for a healthier, happier future.
We don’t need to be perfect. We should start small, stay consistent, and celebrate our progress.
Each step we take brings us closer to our goals.
Our journey to a healthier diet isn’t a race—it’s a long adventure, and every step counts.