How do beginners start eating healthier?
Written by
Chen Jialiang
Reviewed by
Prof. Benjamin Murphy, Ph.D.Eating healthy foodmeans using whole ingredients for one or two meals a week that are cooked at home. Use frozen vegetables, canned beans, and olive oil, and your meals will be balanced. Use simple combinations of protein, vegetables, and whole grains. This will develop food confidence without complication.
Stock Your Kitchen
- Keep frozen vegetables like broccoli and spinach for quick nutrition
- Stock canned beans and lentils for plant-based protein options
- Use olive oil as your primary cooking fat for healthy fats
Build Balanced Plates
- Fill half your plate with colorful vegetables at every meal
- Include palm-sized protein portions like chicken or tofu
- Add fist-sized whole grain portions like brown rice or quinoa
Eliminate processed foods progressively while increasing use of whole foods. Replace sugary cereals with oatmeal and fruit. Use whole-grain bread instead of white bread. These changes lead to better nutrition that does not significantly restrict food choices. Rather, it causes better food habits to be formed slowly.
Prioritize consistency over perfection. Missing one home-cooked meal won't set you back. Focus on establishing the habit of eating whole foods most of the time. This is the long-term sustainable change process without pressure. Making this a sustainable health journey.
Read the full article: 10 Healthy Eating Tips for Beginners
