How to Easily Start Eating Healthy

Changing your eating habits is simpler than you might think. Let's explore how.

1. Choose Whole Grain Bread Instead of White Bread

At bakeries and supermarket aisles, whole grain bread is often found right next to white bread, with little difference in price. However, their nutritional profiles vary greatly.

White bread is made from refined wheat flour that loses up to 90% of its vitamins and almost all fiber during processing. In contrast, whole grain bread retains these valuable nutrients.

Elaine Magee, MD, health and nutrition author for WebMD, explains:

Simply swapping white bread for whole grain varieties can offer numerous health benefits, including longer lifespan, weight regulation, and reduced risk of type 2 diabetes, heart disease, stroke, and certain cancers.

Plus, whole grain bread often tastes better than white bread—give it a try!

2. Invest in a Stylish Water Bottle

Choose a compact, attractive, and convenient water bottle that you'll enjoy carrying around. Fill it with fresh drinking water. This simple step supports healthy eating for at least three reasons:

1. You’ll reduce overeating. Often, thirst is mistaken for hunger, leading to unnecessary snacking on chips or crackers. Next time you feel hungry, take a few sips of water and tune in to your body. You might find the hunger fades, helping you avoid extra calories.
2. It’s easier to skip sugary drinks. Regular consumption of sugary sodas and packaged juices is linked to obesity and related diseases like diabetes, gout, and heart problems. Having water handy reduces the temptation for these unhealthy beverages.
3. It helps prevent dehydration, a vital part of overall health.

3. Swap Mayonnaise for Mustard

Mayonnaise adds flavor and richness to sandwiches and salads but is high in calories and fat. If you crave a bold taste, spread mustard on your bread instead.

Elaine Magee notes:

Replacing a tablespoon of mayonnaise with a teaspoon of mustard on a sandwich cuts about 100 calories and 11 grams of fat, including 1.5 grams of saturated fat.

For salads, try lighter dressings like sour cream mixed with mustard for a tasty alternative.

4. Add Flaxseeds to Salads and Yogurt

Flaxseeds are packed with fiber, vitamins, minerals, and essential omega-3 fatty acids. Just two tablespoons of ground flaxseed provide 4 grams of fiber, 2.4 grams of plant-based omega-3s, and beneficial phytoestrogens called lignans.

Don’t grind them into powder; keep them slightly coarse for a pleasant nutty flavor and crunch. This addition can even make unsweetened Greek yogurt more enjoyable.

5. Stock Up on Healthy Snacks

When hunger strikes, we often reach for the quickest, least nutritious options like cookies, candy bars, pizza slices, or processed meats—high in calories but low in nutrients.

Break this cycle by preparing wholesome snacks: nuts, a handful of raisins or dried fruits, sliced apples, baby carrots, cheese slices, boiled eggs, or natural yogurt. These choices will keep you satisfied until your next meal while nourishing your body.

6. Use the "Outer Ring" Shopping Technique

Recommended by James Clear, author of the bestseller "Atomic Habits," this method involves shopping mainly along the perimeter of the grocery store, rather than the inner aisles.

James Clear, psychologist and motivation expert, shares:

When I shop, I stick to the store’s outer ring where fresh produce, lean meats, fish, eggs, and nuts are typically located. This helps me avoid processed and packaged foods that are often unhealthy.

While store layouts vary, paying attention to where fresh and healthy foods are displayed can help you steer clear of less nutritious options.

7. Always Have Fruits at Home

Keep fresh fruits accessible in your kitchen at all times. Even if you’re not a big fan or prefer sweets, having fruit visible makes it easier to choose healthy snacks.

Simply wash and place fruits in a bowl on your countertop or desk. Chances are, by the end of the day, half of these nutritious, fiber-rich, vitamin-packed treats will be gone.

8. Refresh Your Favorite Plate

Use smaller plates with vibrant colors like yellow, orange, blue, or red instead of plain white or muted tones. Meals served on colorful, smaller plates encourage you to eat less.

This works for two reasons:

First, a smaller plate makes portions look larger, tricking your brain into feeling satisfied with less food. This visual illusion helps prevent overeating.

Second, Cornell University research shows that greater color contrast between food and plate leads to reduced food intake. For example, light pasta on a white plate encourages overeating, but on a dark plate, you feel full sooner.

9. Don’t Deny Yourself Treats

Healthy eating is about enjoying nutritious foods, but if there are indulgences you love, don’t eliminate them completely.

Trying to cut out chocolate or chips entirely can make healthy eating feel like a burden, leading to relapse. Instead, allow yourself small portions of these treats.

For example, enjoy a few squares of chocolate with your morning green tea or sprinkle crushed chips over a vegetable salad. Just a tablespoon of a favorite indulgence can enhance flavor and make healthy eating more enjoyable and sustainable.

This article was originally published in October 2013 and updated in January 2021.

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