Start With One Small Healthy Choice 🌱

 

When you're trying to eat healthier, it can be tempting to change everything at once. but true change comes from small, simple steps.  Don't try to change everything at once. Just begin with mindful choice.

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Drink More Water 💦

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Hydration is one of the simplest places to begin caring for your body.

Keep water nearby. Drink a glass when you wake up. Have water with meals. If you regularly reach for another beverage, try having water first.

You don't have to change every drink in your day.

Simply create a little more space for water.

As you build the habit, notice how you feel.

 

Add More Nourishing Foods 

 

Healthy eating doesn't have to start with eliminating foods.

Try adding nourishing foods instead.

Include fruits, vegetables, beans, lentils, whole grains, nuts, seeds, or other foods that provide the nourishment your body needs.

Frozen and canned foods can be part of healthy eating too. Store brands, seasonal foods, and simple pantry staples can make nutritious meals more accessible.

You don't need expensive health foods to nourish your body.

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Add More Color to Your Plate 🥗​​

 

One of the easiest ways to bring more variety into your meals is to notice color.

Green vegetables. Red tomatoes. Orange carrots. Purple cabbage. Yellow squash. Blueberries. Sweet potatoes.

Different foods provide different nutrients, flavors, textures, and experiences.

Rather than worrying about creating the “perfect” plate, simply ask:

What color could I add today?

Fresh, frozen, and canned foods can all contribute color and variety.

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Food is Energy

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Everything we expose ourselves can contribute to our energy and our frequency. Learning to identify which foods revitalize you and which foods drain you is a good start to mindful eating. The energy in food is more than the nutrients or the label. A big part of the energy is how the food is sourced, where it was grown, and the environment it was exposed to. That is what makes buying locally so much easier. We can know first hand who grew the food, or raised the animal. 

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Practice Mindful Eating

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Mindful eating means paying attention to your experience with food.

Before eating, notice whether you're physically hungry.

While eating, notice the flavors, textures, aromas, and pace of your meal.

After eating, notice how your body feels.

Do you feel comfortable and satisfied?

Energized?

Heavy or tired?

Hungry again soon?

There is no need to judge the answer.

Your body is giving you information.

Learning to listen can help you become more aware of the foods and eating patterns that support your individual well-being.

 

Practice Gratitude for Your Food 🪷🦋🙏🏽🌎

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Food is more than what sits on a plate.

Consider the soil where it grew, the water and sunlight that helped it grow, the people who planted and harvested it, the people who transported it, and the hands that prepared it.

Before eating, pause for a moment.

Take a breath.

Say thank you.

Gratitude doesn't require a particular religion or belief system. It can simply be an acknowledgment of the nourishment in front of you.

Eat with awareness. Receive with gratitude.

 

Gently Release What No Longer Serves You

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As you become more aware of your body, you may discover that some foods or eating habits don't feel as good as they once did.

You don't have to label foods as “good” or “bad.”

You don't have to create a list of forbidden foods.

Instead, begin noticing what happens when you eat them.

Perhaps you naturally begin choosing certain foods less often.

Perhaps you replace a sugary drink with water.

Perhaps you add something nourishing before reaching for something less nourishing.

Perhaps you discover that you simply don't want something as often anymore.

This is a gentler approach to changing eating habits.

Awareness can lead to change without punishment.

 

Explore Plant-Based Eating 🥗

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There are many ways to include more plant foods in your diet.

A pescatarian eating pattern generally avoids meat while including fish and seafood.

A vegetarian eating pattern avoids meat, while individual choices about eggs, dairy, fish, and other foods vary.

A vegan eating pattern avoids animal-derived foods.

Some people follow these approaches permanently.

Others enjoy vegetarian or vegan meals occasionally, or eat pescatarian or plant-forward meals without adopting a permanent label.

There is no requirement to choose one identity.

You can simply explore.

Try a meatless meal.

Experiment with beans or lentils.

Add more vegetables.

Try a plant-based recipe.

Notice how you feel.

Your path can evolve as you do.

 

Explore Fasting Mindfully 🪷

Fasting has been practiced by many cultures and traditions for centuries.

For some people, fasting is connected to spirituality or religious practice. Others use periods without food as an opportunity to step away from habitual eating and practice mindful eating.

Fasting can bring you greater awareness, letting your body rest from the constant process of digesting food, and allowing your energy to be directed to other systems.

Fasting is not for everyone. Certain medical conditions, medications, pregnancy, a history of eating disorders, and other circumstances may make fasting unsafe or inappropriate. If you're unsure whether fasting is appropriate for you, talk with a qualified healthcare professional.