15 Quick How to Start Eating Healthy Game Changers
If you’re wondering how to start eating healthy, you’ve taken the first step! A healthy eating plan does not have to be complicated! Check out 15 quick tips on how to start eating healthy!
There are so many books, programs, philosophies, lists, and on and on about eating healthy. But, really, eating is deeply personal. What you eat needs to work for you! Here are 15 easy ways to start eating healthy while living in the real world.
This post is all about how to start eating healthy!
1. Say No to Cream Sauce
Cream sauce is based on cream. That might be a duh moment for most of you, but cream is based on dairy and dairy is not as good for you as the healthy fats you get when you eat extra virgin olive oil or a healthy, homemade pasta sauce. Our bodies need healthy fat and by skipping the cream sauce you’re not just saying no to saturated fats that are often present in cream sauces, you’re saying YES to healthy fatty acids that support your brain function, have been shown to decrease risk for alzheimers (Sherzai & Sherzai, 2021) and that’s a good thing! Looking for a healthy pasta sauce without the cream? Check out this absolutely delicious recipe for sauce free pasta here!
2. Substitute Whole Wheat Pasta for White Pasta
At first, this might seem like a tough one, but honestly you will be SO happy you swap your white pasta for whole wheat. Why? Because when we eat refined flour it generally spikes our glucose (read: blood sugar) levels. That is why after eating a big plate of pasta you might feel tired and ready to take a nap. Guess what, if you substitute whole wheat pasta for white pasta you will largely avoid that tired, bloated, yuck feeling!
Don’t be Confused By Wheat Semolina
Ever found yourself reading the ingredients on a box of pasta and trying to figure out if that gorgeous rigatoni is, in fact, whole wheat? Me too! Because, it kind of looks brown right? It will tell you if it is whole wheat pasta on the box. It will say whole wheat. And, you will see the little wheat certification on the front of the package.
If it says Wheat Semolina, that just means it’s from a different kind of wheat called durum wheat and does not mean it’s whole wheat. Wheat semolina is higher in protein and gluten, so if you are sensitive to gluten, or trying to lose weight, it’s probably best to skip the durum wheat semolina.
Comparing Pastas: What’s in the Box
Here is a favorite whole grain semolina pasta.
While, this one is a non-whole grain semolina pasta.
Here is a 100% whole wheat linguine pasta. This is a house favorite.
Usually, you can also find whole wheat pasta at your local grocery store as their house brand. Target carries whole wheat pasta for less than $2 a box and it goes on sale a lot!
Wheat semolina is higher in protein and gluten, so if you are sensitive to gluten, or trying to lose weight, it’s probably best to skip the durum wheat semolina.
Dr. Kait
3. Choose Oil Based Dressings
This quick how to start eating healthy rule is pretty similar to the no cream sauce rule. But, honestly, you will save yourself A LOT of calories if you say no to cream based salad dressings. When choosing dressing, choose something with an extra virgin olive oil base.
Try Stonewall Kitchen Extra Virgin Olive Oil and Balsamic Vinegar Dressing. It is seriously SO GOOD and includes gut healthy ingredients like the olive oil, and the balsamic vinegar. What’s missing from this dressing are other oils that are high in saturated fats and additional processed ingredients.
Or, do it even better and make your own dressing! Try my recipe for dressing for a delicious lime arugula salad here!
4. Eat Chickpeas (aka Garbanzo Beans)
Chickpeas are basically like a magic food. They help you feel full longer, provide your body with a ton of gut healthy benefits, reduce your blood pressure, and help you lose weight! Want to know more about how to start eating healthy with chickpeas in your meal rotation? Check out my post on how chickpeas benefit you!
You can buy chickpeas in the can or dried and make them on the stove or in your pressure cooker. We buy ours by the can at costco. However, you can find them online too here! Look for the organic canned chickpeas when you can.
5. While You’re At It, Eat MORE Beans
Since we are talking about beans, eat more of them. Beans are literally an amazing source of protein and gut healthy micro superstars. They are a no brainer if you are trying to figure out how to start eating healthy! You can find details about the healthy benefits of beans in my posts below!
7 Life Changing Health Benefits of Pinto Beans
Pinto beans are an amazing source of dietary fiber, which can have a great impact on your overall gut health. Not only that, but getting enough fiber in your diet can also help to improve your heart health, support the digestion process, aid in weight maintenance and even weight loss efforts, as well as keep blood sugar levels stable.
11 Shocking Statistics about Chickpeas Benefits and Side Effects for Your Best Gut Health
Chickpeas benefits and side effects are one of those things your doctor is not going to tell you but you need to know! Not only can they help you slim your waistline and feel full longer, chickpeas health benefits can reduce your risk for serious chronic disease!
When You Wonder Are Black Beans Good For Weight Loss…
Are black beans good for weight loss? Yes! Black beans are a gut healthy super food high in fiber and antioxidants. They are easy to keep in your cupboard and throw into a variety of dishes including Vegetarian Mexican Pizza with Arugula Lime Salad, Air Fryer Black Bean Taquitos, Hummus Taco Bowls, and more.
Inflation Buster: Dried Northern Beans
Northern beans are super beneficial for your microbiome. They contribute to increases in fiber and have been proven to decrease fat and lower people’s blood pressure and cholesterol (Bulsiewicz, 2020). Additionally, fiber packed beans help balance your blood sugar in turn lowering your chance of diabetes or risk of heart attack (Bulsiewicz, 2020).
6. Try to Eat More Plants
Try to eat more things that grow in the ground, on a tree, or a bush! These are called plants, in case you were sleeping through 6th grade science. And, sometimes we don’t think of things like beans, fruits, or nuts as plants, because they are not vegetables. But they are, and they are amazing for your gut health! In fact, eating plenty of plants every week has been shown to improve not just your gut health, but your overall health (Bulsiewicz, 2020)! This is not surprising, because your gut health and your overall health are very closely intertwined. So, don’t eat less, eat more…plants! And, check out my post on how paying attention to how many plants you eat supports a healthy you!
Sometimes we don’t think of things like beans, fruits, or nuts as plants, because they are not vegetables. But they are, and they are amazing for your gut health!
Dr. Kait
7. Don’t Do Everything At Once
Try making changes one at a time. And not one change a week. More like one change that you can stick with, then move onto something else. The harder the change in your eating, the more effort it will take you. And, the more effort you make, the less effort you’ll have for other things. So, make one change that you can stick with and then let the rest wait. Before you know it, you won’t even be thinking about these healthy eating habits because they will be hard wired into your brain!
Looking to get more movement in your day? Check out my post on how to get back into running and stay motivated here!
8. Cut out the Daytime Drinks, Stick to Water
Daytime drinks are just invisible calories. Yes, even diet soda (or pop if you’re from the Midwest). Diet soda has been found to make you eat MORE. So, even if you’re saving on calories, which there is evidence that your body recognizes the non-sugar substitutes as a similar agent to sugar anyways, you’re NOT saving on calories because, um, you’re eating more. Unconsciously! If you know, you know. Pay attention to how you feel next time you eat something with a diet soda or eat something without a diet soda. And, slowly wean yourself off of it.
But What If I Can’t Live Without My Diet Soda?
Try switching to a carbonated and flavored water first. No, it’s not going to taste like your diet soda, but it is slightly easier to transition to this than plain water. Then, slowly wean yourself off the flavored water too, because natural flavoring with fresh lemons, fresh cucumbers, or fresh strawberries is WAY better than processed flavoring!
9. Make Your Own Spaghetti Sauce
This one seems overly difficult but honestly, with an Instant Pot, it’s SUPER EASY and so much healthier. You’ll save yourself a ton of sugar, a lot of ultra processed ingredients you don’t need, and be on your way to a healthier and happier self. You can find my recipe for a quick, easy, and delicious spaghetti sauce recipe here!
What If I Don’t Have an Instant Pot?
Whether you are single, in a relationship, or in a big family, an Instant Pot is a game changer kitchen essential. Seriously. Working late? You can cook your meal in less than 20 minutes in ONE POT. Want to prep something ahead of time before people come over? The Instant Pot will keep your meal warm for up to 10 hours. Want to make enough food to feed an army? Or, if you’re like me this means three teenagers and the rest of your family! The Instant Pot comes in an extra large size that will accommodate a LOT of food. You can read more about all the fun little bells in whistles in the Instant Pot and why its a must have in any kitchen here!
Or, you can find your new Instant Pot here and get free delivery tomorrow with prime!
10. Don’t Eat While Standing Up
This is another one that seems weird, but actually there is science behind. When you sit down you digest food better and eat more mindfully.
11. Eat With Your People
While you’re sitting down to eat, try eating with your people. If you live alone, you might not be able to do that everyday, but you can make times to eat with your people at least a few times a week. If you can’t do it in person, try a Zoom call! Eating with people helps you digest, believe it or not. It also helps us form better attachments to those we love (Neufeld & Mate, 2006), and supports more mindful eating (Nelson, 2017).
I’ve Got a Busy Family and We’re Never in the Same Place at the Same Time
If you have a busy family, and are constantly running from school to work to activities, I feel this!! We have made the decision to eat after the activities are finished so that we aren’t on a clock and can actually enjoy our food, enjoy each other’s company, and meal time. With five kids and a lot of sports, music, etc. that means it’s often between 7:30-8:00 p.m. when we sit down to the table. But, the conversation and connection built at your family table is worth the wait. Give it a try!
12. Treat Yourself to Regular Sweets
Don’t completely cut yourself off of the sweets, the cakes, or the chocolates. Try trading a milk chocolate for a dark chocolate and buy the individually wrapped chocolates to be more mindful about how many you have. Or, try eating fruit with a small amount of chocolate or whipped cream instead of a heavy cake or ice cream. The fiber in the fruit will support your gut health so you can feel less of a glucose (read: blood sugar) spike and drop from an extremely sugary cake.
13. Skip the Ultra Processed Cakes and Frostings
The frosting that looks like it emerged from the Blue Lagoon is definitely not natural. Just skip the sweets from the store that have the extremely colorful sugary icing because there are food coloring agents in these icings that are really bad for your gut health. In fact, they’ve been outlawed in other places around the world.
Skip these Food Coloring Dyes
Literally food coloring dyes are related to serious physical and mental health issues. Particularly in kids!!
Here is a list of what to watch out:
Red No. 3 (Erythrosine)
Red No. 40 (Allura Red)
Yellow No. 5 (Tartrazine)
Yellow No. 6 (Sunset Yellow)
Blue No. 1 (Brilliant Blue)
Blue No. 2 (Indigo Carmine)
Read the full paper published in the National Library of Medicine (Potera, 2010) here.
Instead, when you’re eating cakes and frostings, make your own! With a little bit of powdered sugar and water you will have an absolutely delicious icing for your favorite sugar cookies. Find the recipe here!
14. Don’t Deprive Yourself of Your Favorite Things
If your favorite thing in the world is cheese and crackers, we might have to hang out. Don’t deprive yourself of your favorite things unless you literally have a medical professional tell you that you have to do this for your health and welfare. If you entirely give up your favorite things, the likelihood is that you won’t stick with the habits long enough for them to hold. Focus on making the right decision the easy decision and build from there. Eventually, your favorite things may change as you explore how delicious healthy eating can be! (Buetnner, 2012).
15. Get Into a Groove Cooking
Find some recipes you love and get into the cooking groove! Feel like you don’t have time when you get home? Try an Instant Pot for super quick cooking that can be amped up from your regular Instant Pot Cookbook fare.
Meal planning doesn’t have to be fancy, usually I just write the meals on an index card and stick it on the fridge. Sometimes it can feel so overwhelming picking what to eat on a given day. If that’s you, try a themed meal plan by day!
Kait’s Cupboard has recipes each day by theme. Want to know what to cook on Monday? Just type in Monday and you can find a ton of Mediterranean recipes. This takes the thinking out of the planning and leaves you adding food to the instacart or shopping list!
Kait’s Cupboard has recipes each day by theme. Want to know what to cook on Monday? Just type in Monday and you can find a ton of Mediterranean recipes. This takes the thinking out of the planning and leaves you adding food to the instacart or shopping list!
Dr. Kait
How to Start Eating Healthy Made Simple
If you were wondering how to start eating healthy, you’ve now got 15 quick and simple ways to make healthy eating a reality. It’s a journey, not a race. Don’t tear yourself down about what you aren’t doing, instead focus on the good things you ARE doing! Being positive and consistent will have you eating healthy in no time!
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