For most of my life, I ate what I wanted when I wanted, without thinking about nutrition. The results weren’t pretty: I gained 55 pounds since high school, got diagnosed with sleep apnea and hypertension, and my doctor warned me about pre-diabetes risk. That’s when I knew I needed to develop healthy eating habits.
Healthy Eating Habits for Beginners: Where to Start
I’m trying to eat healthier, but I have my weaknesses. During a recent vacation, we went out for donuts and I devoured two Bavarian cream-filled Long Johns before recording them in my food log. “I ate more than my entire daily allowance for carbohydrates just now,” I depressingly told my family. My son responded, “I would hope so!” Apparently, it was obvious to my son that I shouldn’t be eating that much sugar in an entire day, though my cravings hadn’t gotten the memo. No wonder my doctor told me I better cut back on carbohydrates or I may get diabetes!
130 grams of carbs per day is considered by the US RDA as sufficient to meet the nutrient requirements of nearly all healthy individuals, excluding those who are pregnant or nursing. That equates to 43 grams per meal, assuming no snacks. Yet in a single snack, I ate 192 grams of carbohydrates. Oof.
Promising Early Improvements
One of my first steps in developing healthy eating habits was to download a food tracking app. After trying several, I settled on MacroFactor, and the early results have been promising:
- I’ve tracked my food daily for 128 days straight.
- I’ve lost 15 pounds.
- I have daily targets for calories, macronutrients (with a focus on lowering carbs), and key micronutrients that guide my eating decisions.
- I get instant feedback on how my food choices impact my calories, macronutrients, and micronutrients.
- I actually believe that it’s possible for me to lose another 31 pounds to get back into an ideal weight range for my height.
- I believe that I could maintain that target weight by continuing the habit of daily food tracking.
But how did I get to this point? What changed? The key to healthy eating habits is understanding that it’s not about restriction—it’s about making informed choices. Here are some lessons I’ve learned so far:
Healthy Eating Habits for Beginners: 10 Key Lessons
1. Be intentional about carbohydrate consumption
Following guidance from my doctor, I’m lowering my overall carb intake. Based on American Diabetes Association guidelines, I’m especially limiting the number of carbs consumed during one sitting. I personally target 40-60 carbs per meal, though a doctor or dietician could help you calculate the right targets for your unique circumstances.
2. Gather the right tools
- Yuka helps me quickly gauge the health of foods already in my home or at the grocery store.
- MacroFactor helps me track my carb intake per meal and throughout the day, alongside other important nutrients.
- A food scale helps me precisely determine how much of each food I’m eating.
- A smart scale makes it easy to capture and track my own weight.
- A smart blood pressure monitor makes it easy to capture and track my blood pressure.
3. Identify, buy, and eat the healthy foods you like
Non-starchy vegetables
I was surprised to learn that some veggies are high in starch. Lettuce, cucumbers, broccoli, asparagus, bell peppers, tomatoes, bamboo shoots, and celery are all examples of non-starchy vegetables that I appreciate. I’m willing to add reasonable amounts of cheddar, Parmesan, or salad dressing to help me consume more of these foods that my body craves, even if my mind doesn’t. Vinaigrettes or olive oil-based dressings are low-calorie options, though I don’t stick exclusively to those options.
Low-carb fruits
Berries like raspberries, blackberries, and strawberries are excellent low-carb options that I enjoy. Peaches, pineapple, watermelon, and cantaloupe also fall into the relatively lower-carb fruit category, offering sweetness without excessive sugar content. Other fruits are yummy and healthy too, though carbs can add up surprisingly quickly.
Proteins
Chicken, salmon, tuna, eggs, and whey protein powder have become my go-to protein sources. They keep me full and support muscle health without adding carbs. Lentils and chickpeas are plant-based protein sources I enjoy that add a reasonable amount of carbs.
Healthy fats
I’ve incorporated avocados, olive oil, unsalted nuts, chia seeds, flax seeds, pumpkin seeds, and sunflower seeds into my diet. These provide satiety and important nutrients without impacting my carb intake.
Whole grains
I’ve learned to appreciate the nutritional value and diverse flavors of various whole grains. Oats, whole wheat, quinoa, barley, bulgur, brown rice, and farro are all excellent options. These whole grains are rich in fiber, vitamins, and minerals, and can help maintain steady blood sugar levels. For my everyday bread needs, I’ve found that Dave’s Thin-Sliced Good Seed bread is a good choice. It includes a variety of nutrient-dense seeds and whole grains while keeping the calorie count reasonable due to its thin slicing.
4. Go for variety
Even the healthiest foods don’t have everything your body needs. Consuming a variety of vegetables, fruits, proteins, healthy fats, and whole grains gives your body the broad set of nutrients it needs to function at its best.
5. Limit sugar and processed foods
This means minimizing consumption of:
- Sugary beverages, such as soft drinks, fruit juice, wine, and sweetened tea.
- Refined grain products, including white bread, bagels, white rice, and sugary breakfast cereals.
- Desserts and unhealthy snacks, like donuts, pastries, cookies, crackers, candy, and potato chips.
6. Prepare meals at home
Foods prepared at restaurants and bakeries are notorious for added salt, sugar, and unhealthy fats. That’s why they taste so good. By preparing meals at home, you control what ingredients make it into your plate. It’s worth investing time in meal planning. This helps me ensure I’m getting a balanced diet and reduces the likelihood of impulsive, unhealthy food choices.
7. Hydrate properly
Proper hydration helps with overall health management and curbs unnecessary snacking. A hypertension specialist helped me realize that proper hydration helps with blood pressure management. I was only drinking about half the water my body needs. If your urine is dark yellow, amber, or honey-colored, you might benefit from increased hydration. Tea has become my favorite flavorful yet calorie-free, carb-free way to stay hydrated and limit snacks.
8. Pay attention to how you feel after eating different foods
Healthy foods and beverages help my body and mind feel better. That’s a built-in reward that perpetuates my desire to eat well.
9. Seek improvement, not perfection
It’s not reasonable to think that overnight you’ll suddenly change from Nate Bargatze to Dr. Michael Greger. There are days when I go over my targets, and that’s okay. What matters is getting back on track the next day. I haven’t completely cut out foods I love. Instead, I’ve learned to enjoy them in moderation and plan for them in my daily intake.
10. Long-term sustainability
The focus is on developing eating patterns that can be maintained over the long term. I’m not on a “diet.” Eating for nutrition is a new lifestyle choice.
Healthy Eating Habits for Beginners: The Path Forward
Remember, everyone’s journey to healthy eating habits is different, especially when managing specific health conditions like pre-diabetes. What works for me might not work for you, and that’s okay. The important thing is to find an approach that’s sustainable for your lifestyle and health goals.
If you’re a beginner looking to develop healthy eating habits, especially if you have specific health concerns or need to manage your carb intake, I encourage you to speak with a healthcare professional or registered dietitian. They can provide personalized advice based on your specific health needs and goals.
Adopting these healthy eating habits has been transformative for me, and I’m excited to continue this journey. The benefits extend far beyond weight loss—I’ve experienced increased energy, better management of my health conditions, and a greater sense of control over my overall well-being. My experience shows that positive change is possible. If I can make these improvements, you can too. Here’s to your health and the positive changes ahead!
Disclaimer: The information provided in this blog post is based on personal experience and general knowledge. It is intended for informational purposes only and should not be considered as medical advice, diagnosis, or treatment. Every individual’s nutritional needs are unique, and what works for one person may not be suitable for another. Before making any significant changes to your diet or exercise routine, especially if you have pre-existing health conditions or concerns, please consult with a qualified healthcare professional, such as a doctor or registered dietitian. They can provide personalized advice based on your specific health status, medical history, and individual needs.
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