Eating healthy, whole, and nutrient-rich foods is primordial to take care of your body. This is one of the physical self-care key steps, along with regular activity and adequate sleep. 

Not all foods are equal though, so you want to focus on a healthy and balanced diet that contains veggies, proteins, healthy fats, carbs, and fruits. 

There are two main food categories: 

1. processed / ultra-processed and nutrient-poor 
2. natural and nutrient-rich 

The food belonging to the first category (junk foods, carbonated drinks, sweetened breakfast cereals, etc…)  accounts for more than 50% of calories consumed daily in countries like the US, UK, and Canada. However, these foods are calorie-dense, high in sugar and saturated fat, yet poor in nutritional value, fiber, proteins, and nutrients. 

A high consumption of ultra-processed foods has been linked with:

• nutrients deficiency
• increased insulin resistance
• higher risk of obesity
• chronic inflammation
• metabolic diseases
• high blood pressure
• cognitive decline 
• heart diseases
• cravings and lethargy

The food belonging to the second category – whole, natural and nutrient-dense foods (vegetables, fruits, lean meats, fish, legumes, nuts and seeds, healthy fats etc…) are healthier. They provide your body with what it needs to function optimally: fiber, proteins, vitamins, nutrients, healthy fats, etc. 

Eating real and natural food is not only about weight loss. It’s first and foremost about being kind to your body – and the best way to take care of it is nourishing it with the right fuel so it can be healthy and function properly. 

A high consumption of whole, natural, nutrient-dense foods has been linked with:

• reduced inflammation
• improved digestion
• reduced cravings during the day
• boosted energy levels
• improved brain function 
• healthy skin
• stronger immune system 

The food you eat has a direct impact on your physical and mental health. You want to focus on nourishing your body with the fuel it requires, not just pleasing your taste buds.

So let’s see how you can easily eat more nutritious food in your everyday life, and enjoy it.

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5 practical habits to eat more nutritious  food

1. Make a list of your favorite whole foods 

Lists are always an excellent way to start something because they give you clarity and direction. When you decide to change your diet to focus more on healthier foods, and the change appears like a daunting task, starting with making a list is a great way to set up a positive mindset. 

When people talk about diet change, many of them often talk about everything they have to remove only to end up discouraged and unmotivated. But with this list, instead of focusing on privation (which often ends up in frustration and irritation), you focus on everything you add. 

A good way to start is to list down healthy foods you enjoy eating for different categories: Vegetables, fruits, healthy fats, proteins, and complex carbs. 

Vegetables	Fruits	Healthy fats	Proteins.	Complex carbs
1.	1.	1.	1.	1.
2.	2.	2.	2.	2.
3.	3.	3.	3.	3.
4.	4.	4.	4.	4.
5.	5.	5.	5.	5.
6.	6.	6.	6.	6.
7.	7.	7.	7.	7.
8.	8.	8.	8.	8.
9.	9.	9.	9.	9.
10.	10.	10.	10.	10.

Feel free to organize and add as many as you like. 

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2. New Recipes 

Look for new recipes that you’d love to try. Finding new recipes you haven’t tried before but want to will help make the process fun and motivating. Eating and discovering new foods is one of those small joys of everyday life that makes life so much more enjoyable. 

SO MAKE IT FUN – finding new recipes you want to try is always fun.  And you want the process to be fun and motivating. Remember, eating healthier doesn’t mean fewer options – it simply means different options. 

Write down the names of at least 10 new recipes you’d like to try. They don’t have to be complicated recipes. They can even be just a simple salad or some soup. 

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3. Meal planning

Meal planning is similar to a list as it also provides you with clarity and direction but in the form of a plan that you can easily follow. 

When you plan your meals for the week, the key is to keep it easy, realistic, and enjoyable. The weekend is a nice time to plan your meals, so you can go grocery shopping before the week, and even start cooking on Sunday for the following days if cooking beforehand is something you like or need to do. 

	Breakfast	Lunch	Dinner
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Questions to ask yourself as you plan: 

• What would you like to eat?
• How much time do you want to spend cooking?
• How long do you want the leftovers to last?

The key to successful meal planning is to aim for at least some nutrient-dense at every meal, and adapt it to your schedule to keep it easy to follow. (ex: if you don’t have much time, aim for easy recipes that won’t be time-consuming to cook.) 

Tip:

Do not hesitate to adapt your plan if you change your mind and realize that another recipe would please you more. Eating is supposed to be a pleasurable and enjoyable moment, after all.   

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4. Grocery shopping 

Now that you have your meal plan, it means you only have to write down your shopping list, and then you can go grocery shopping. If you know exactly what you need to buy, you’re less tempted to impulse buy. 

SHOPPING LIST

Tip:

Eat before grocery shopping, this way you’ll be least tempted by snacks and other unhealthy options if your stomach is full.

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5. Nourish Bowls

Nourish bowls are an excellent and easy way to have perfectly balanced and nourishing meals that are absolutely delicious. They’re easy to prepare, not necessarily time-consuming, can be prepared in advance and they come in endless variations. 

All you need is:

1. A base (usually leafy greens)
2. Veggies 
3. Complex carbs or grains
4. Fats
5. Proteins
6. Fruits 
7. Garnish

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Last tips:

1. Swap one processed food option for the healthier version.

2. When you plan your meals, try to prioritize seasonal foods.

3. Keep only healthy options in your house, it’ll make it easier to maintain your diet if you’re not tempted. 

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FINAL WORDS

Nourishing your body with a healthy and nutritious diet is an essential aspect of physical and mental self-care, and if this is something you would like to include in your everyday life, there are easy and practical habits to achieve it without too much struggle. 

The key is to keep it simple and fun, and notice where you struggle (if you do) so that you can fix it and maintain your healthy diet over time. 

And if you’re interested in the other 5 key habits of physical self-care, here they are: Physical Self-Care: The 5 Key Habits

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So that’s it. 

Please, don’t hesitate to share your own ideas and tips in the comments. 

I hope you have a wonderful day. And don’t forget to be kind and take care of yourself. You deserve it!