What did you have for breakfast this morning? A bowl of sugary cereal? A donut and coffee? Or maybe you skipped breakfast altogether because you were running late. Whatever your breakfast habits are, it’s time to start thinking more about the food you put in your body. The saying “you are what you eat” has a lot of truth to it! Eating a nutritious diet full of whole foods can make you feel healthier, happier, and more energized. So let’s talk about how to start eating better, even with a busy schedule.

I’m sure we’ve all heard over and over that we should eat more fruits, vegetables, lean protein, and whole grains. But what does that actually mean? And how do we make it happen with our hectic schedules? Have no fear – eating healthy doesn’t have to be complicated! When I first started trying to improve my diet, I felt overwhelmed. But taking it step by step made it manageable. Here are some tips that worked for me:

Stay Hydrated!

Drinking enough water is so important. It keeps your body functioning properly and gives you energy. I used to go hours without drinking anything besides coffee or soda. No wonder I felt tired! Now I keep a water bottle with me and make sure to refill it several times a day. I also started drinking a glass of water first thing when I wake up – it rehydrates your body and can help kickstart your metabolism. My skin looks clearer now that I’m hydrated. And staying hydrated curbs cravings too!

Plan Out Your Meals

On Sunday evenings, I take 30 minutes to plan out my meals and snacks for the week. This helps so much! Now I do less last minute fast food runs because I know what I’m going to eat each day. I keep my planned meals pretty simple – grilled chicken salad, turkey sandwich, veggie omelet, etc. I include easy snacks like yogurt, fruits, veggies and hummus too. Planning ahead takes the stress out of deciding what to eat.

Load Up On Veggies

When I first started eating healthier, I thought vegetables were boring. But it turns out there are so many delicious ways to cook them! Roasting veggies like Brussels sprouts, broccoli and cauliflower in the oven with olive oil, salt and pepper makes them taste amazing. I always keep bags of frozen veggies on hand too – they’re just as nutritious as fresh and so easy to throw in meals. My favorite easy dinner is roasted salmon with roasted veggies on the side.

Focus On Protein And Fiber

I used to eat way too many refined carbs like white bread, pasta and cereals. These foods digest quickly and then I’d feel tired and hungry again soon after eating. Now I focus my meals around lean protein like chicken, fish, beans, eggs and nuts. The protein keeps me feeling satisfied for longer. And I try to get fiber from whole grains like quinoa, oats and brown rice as well as fruits and veggies. Starting my day with oatmeal or a veggie omelet keeps me feeling energized!

Read Labels & Avoid Added Sugar

Reading nutrition labels was eye-opening! I had no idea how much sugar was hiding in foods I thought were healthy, like yogurt and granola bars. Try to avoid anything with added sugars, especially in the first few ingredients. Stick to foods with short ingredient lists. Fresh, whole foods are best! If I’m craving something sweet, I reach for fruit or a small square of dark chocolate. Natural sweeteners like dates or honey are better than white sugar.

Meal Prep On Sundays

I like to spend an hour or two on Sundays prepping food for the week ahead. I chop veggies, cook grains like rice or quinoa, grill chicken breasts, and put together healthy snacks like homemade trail mix. Then I pack my breakfasts and lunches for the entire week! This makes mornings so much less stressful. I’ve also started “double batching” dinners – cooking two servings at once and freezing half for later. Meal prepping saves me time and money.

Discover New Healthy Recipes

One thing that keeps healthy eating exciting for me is trying out new recipes. Pinterest and food blogs are full of delicious, good-for-you meal ideas. I pick a new healthy recipe to cook each week to add variety. Some of my favorites are cauliflower fried rice, zucchini noodles with avocado pesto, and sweet potato black bean tacos. Cooking more has also helped me appreciate whole foods and their flavors more. There are so many possibilities once you start experimenting in the kitchen!

Allow Yourself Treats

For the first couple weeks of eating healthier, I banned all desserts, pizza, fries, etc. This worked for a bit, but I’d inevitably cave and binge on the very foods I wasn’t allowing. Now I know moderation and balance is key. I still enjoy treats like wine, dessert, or takeout but I watch portions and limit it to once or twice a week. Allowing some wiggle room makes this lifestyle sustainable for me. And I savor treats more now!

Track Your Goals And Progress

It can be hard to stick to healthy habits when you don’t see changes right away. That’s why I make a habit of tracking my progress. I jot down healthy wins like drinking 8 cups of water or eating 3 servings of veggies. Seeing the small daily improvements keeps me motivated. Every few weeks I take progress photos and measurements too. When the scale hasn’t budged, I can still look back on old photos and see a difference! And checking measurements helps show fat loss that scales don’t detect.

Find An Accountability Buddy

Sharing my goals with a friend helps me stay on track. My college roommate and I send each other healthy recipes and remind one another to get to the gym. She helped me meal prep for the first time – chopping veggies together made it fun! We also do periodic ‘no dining out’ challenges. Having someone cheer you on and notice your progress is so uplifting. And it’s easier to stick to habits when someone is counting on you.

Make Gradual Changes

The all-or-nothing approach never worked for me. Trying to totally overhaul my diet overnight often ended in feeling burnt out after a few days. I had more success when I made gradual changes over time. I started by replacing soda with water and swapping white bread for wheat. When those habits stuck, I added in more fruits and veggies. Step by step, my palate adapted and healthy eating became my new normal. Be patient with yourself and celebrate all wins, big or small!

Learn To Love Cooking

Learning basic cooking skills has really boosted my healthy eating journey. I watched YouTube tutorials to pick up tips and tricks in the kitchen. Making meals myself allows me to control exactly what goes in them. I have fun getting creative in the kitchen! Check out cookbooks from the library or blogs for recipe inspiration. Start with basics like roasted chicken and sautéed veggies. The more you cook, the more confidence and skills you’ll gain. Home cooking saves money too!

Fill Half Your Plate With Veggies

An easy way to practice portion control is to fill half your plate with non-starchy vegetables at each meal. I load up on things like zucchini, broccoli, spinach, tomatoes, and asparagus. Veggies are full of nutrients with very few calories. Eating more produce helps displace unhealthy foods from meals. I now feel satisfied from veggies paired with lean protein. And using smaller plates helps control portions without depriving myself.

Meal Prep On A Budget

Eating healthy on a tight budget can seem impossible, but it just takes planning. Making large batches of grains and beans provides cheap meals for days. Buy in-season produce when it’s affordable. I keep my fridge stocked with basics like eggs, Greek yogurt and chicken breasts. Frozen veggies are budget friendly too. Get creative with cheap staples like oats, potatoes, rice and canned tomatoes. And take leftovers for lunch to avoid takeout costs. With a little effort, healthy eating is possible on any budget!

Start Your Day Right

How you start your morning often sets the tone for your whole day, so make breakfast count! A balanced breakfast gives you energy to be productive. I always include lean protein, complex carbs and fruit. Some go-to breakfasts for me are Greek yogurt with berries, eggs and toast or oatmeal with peanut butter. Having hard boiled eggs ready in the fridge makes it easy to grab a protein packed breakfast on busy mornings too! Just don’t skip breakfast – you’ll end up tired and overeating later.

Drink Smart With Alcohol

Let’s be real – completely avoiding happy hour drinks with friends isn’t realistic for most twenty-somethings. The key for me is drinking in moderation by pacing myself and alternating with water. I avoid sugary mixed drinks and stick to things like vodka sodas or wine spritzers with lots of ice to dilute it. Eating healthy meals and snacks before going out helps prevent me from overdoing it too. Drinking mindfully has allowed me to still enjoy socializing without sabotaging my health goals!

These are just some of the thing that you can do to stay healthy and feel great, you don’t have to do all the above at once, well if you can why not but the idea is to start now, pick the ones that you can conveniently do and go from there. Enjoy living healthy!