Healthy Eating Habits: 5 Science-Backed Strategies to Help You Get Started

Are you looking for ways to stay energized, reduce stress, and make your work days more productive? Eating healthy is key to achieving all of these things and more. But how do you get started? Read on for five science-backed strategies to help you kick off your healthier eating journey.

What Science Says

Eating healthy is about more than just counting calories. Research has shown that specific dietary changes can have powerful effects on your health and well-being. Here are five strategies to help you get started: 

1. Increase Your Fiber Intake: Dietary fiber helps regulate digestion, reduce inflammation, and keep you feeling full longer, making it an essential part of any healthy diet. [1]

2. Eat Whole Grains: Eating whole grains has been linked to improved blood sugar control, improved cholesterol levels, and a reduced risk of heart disease.

3. Eat More Plant-Based Foods: Plant-based foods are packed with vitamins, minerals, and antioxidants that are essential for good health. Eating more plants can also help reduce your risk of chronic diseases like diabetes and heart disease. Our favorite tips to get started here: eat your color, the more variety, the better!

4. Limit Your Added Sugar Intake: Added sugar is linked to an increased risk of obesity, diabetes, and heart disease. Sugar is naturally in fruit and many vegetables so focus on reducing added sugar from processed foods and drinks.

5. Eat Healthy Fats: Healthy fats, like those found in nuts, avocados, and olive oil, are essential for a healthy diet. Eating more healthy fats can help reduce inflammation, regulate blood sugar, and promote healthy skin, hair, and nails.

Which step are you most excited about to try? We recommend focused on one at a time, paying attention to how you feel.

When it comes to healthy eating, the best place to start is by making small changes. Pick one of the strategies above and start there. Try adding a few extra servings of whole grains to your diet each week, or trading in your morning muffin for a handful of nuts. The key is to take it slow and find strategies that work for you. Before you know it, you’ll be on your way to healthier eating habits.

Further reading, footnotes:

[1] Dietary fiber and health outcomes: an umbrella review of systematic reviews and meta-analyses.

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