Everyday Tips for Healthier Eating Habits

29 Jan ‘24
5 min
Lifestyle
Editorial Board OpenUp
Reviewed by lifestyle expert Aäron Spapens

The first months of the year often come with promises to eat healthier. But how can we sustainably achieve this to strengthen our well-being? In this article, we’ll explore key habits and tools you can action today. 

 

1. Lay the Foundation of a Balanced Diet

 

The first step to establishing healthier eating habits is getting the foundations of a balanced diet right. In reality, a balanced diet requires a simple approach. It’s all about consuming a variety of foods in the right proportions, ensuring our bodies get the necessary nutrients for optimal well-being. We can focus our attention on two key nutritional components: macronutrients and micronutrients.

 

Macronutrients

Macronutrients consist of carbohydrates, proteins, and fats, which are the primary sources of energy for our bodies. They play distinct roles in our well-being and should be consumed in adequate amounts. 

 

Micronutrients: 

Micronutrients, including vitamins and minerals, are required in smaller quantities but are equally essential for various physiological processes. They support immune function, and enzyme activities, and help prevent deficiencies and chronic diseases.

 

Want to know more about laying the foundations for a balanced diet? Read Achieving Well-Being with a Balanced Diet.

 

 

 

2. Stock-up with Key Ingredients For Healthy Meals

 

Maintaining a well-stocked kitchen ensures that you have the necessary ingredients to create nourishing meals at home. It also ensures you are less likely to become over-hungry and grab quick, less healthy options. 

 

Consider stocking up on the following food items:

• Fruits and vegetables: Choose a variety of fresh, frozen, or canned options to ensure a range of nutrients throughout the year.

• Complex carbohydrates: Include options such as brown rice, quinoa, whole wheat pasta, oats, and potatoes for fiber and sustained energy.

• Lean proteins: Keep sources like chicken breast, fish, tofu, beans, and lentils on hand for protein-rich meals.

• Healthy fats: Stock up on olive oil, avocado, nuts, and seeds for adding flavour and nutritional value to your dishes.

 

 

3. Meal Prep For Success

 

Meal prepping stands as a cornerstone in establishing and maintaining healthy eating habits. The practice involves setting aside a designated time, typically once or twice a week, to plan and prepare your meals. This strategic approach not only saves time during your busy weekdays but also greatly diminishes the daily burden of making food choices, steering you away from impulsive or less healthy options. Here are some key strategies to maximise your meal prep efforts:

 

• Plan Diverse and Balanced Meals: Start by planning your meals for the entire week. Aim for a well-rounded diet by including a variety of proteins, carbohydrates, and vegetables. This not only ensures nutritional balance but also keeps your meals interesting.

• Batch Cook to Save Time: Cook staple ingredients like grains (rice, quinoa), legumes (beans, lentils), and different proteins (chicken, tofu) in larger quantities. These can serve as the foundation for a variety of meals throughout the week, from salads to stir-fries.

• Proper Storage is Key: Invest in good-quality, airtight containers to store your prepared meals and ingredients. This helps in maintaining freshness and prevents contamination. Organize your refrigerator or freezer, keeping in mind the shelf-life of different foods. For instance, while some pre-cooked meals are best consumed within 3-4 days, others can remain fresh for up to a week.

• Be Aware of Food Shelf-life: It’s important to be aware of how long different types of foods can be stored safely. Fresh vegetables and certain cooked dishes may have a shorter fridge life, whereas frozen meals can last longer. Always label your containers with the date of preparation to keep track and avoid waste.

 

 

4. Make Your Environment Work for You

 

Creating an environment that supports healthy eating habits can help you make better choices effortlessly. Consider the following tips:

• Keep fruits and vegetables in sight: Arrange a bowl of fresh fruits on the kitchen counter and store cut-up vegetables in clear containers in the refrigerator, making them easily accessible for snacks or meal additions.

• Limit unhealthy temptations: Avoid bringing highly processed snacks or sugary treats into your home. If they are not readily available, you are less likely to indulge in them.

 

 

5. Use Tools for Healthy Meal Preparation

 

Equipping your kitchen with essential tools can enhance your cooking experience and make healthier meal preparation more convenient. Consider the following kitchen essentials: 

• Chef’s knife and cutting board: Invest in a high-quality chef’s knife and a durable cutting board to make chopping fruits, vegetables, and other ingredients a breeze.

Non-stick pans and pots: Opt for non-stick cookware to minimize the need for excessive oils or fats during cooking.

• Blender or food processor: These appliances are versatile for making smoothies, sauces, and homemade dips using fresh ingredients. A versatile product for the most versatile flavours and textures!

Steamer basket: A steamer basket is a valuable tool for quickly cooking vegetables while preserving their nutrients and natural flavours. Also, the perfect steamed vegetables have a better crunch and bite.

Baking sheets: A baking sheet is useful for roasting vegetables or preparing healthy homemade snacks like baked kale chips. Batch cooking for pros!

 

 

The shift to healthier eating is a continuous process, marked by small, practical steps rather than drastic changes. Establishing a foundation with a balanced diet, embracing the habit of meal prepping, and creating a supportive environment are key to this transition. It’s not about changing every aspect of your diet, it’s about making smarter choices in daily routines – from the items in your fridge to the tools that make cooking simpler and more enjoyable. 

 

Please note: Our blog is backed by extensive research from multiple medical sources, although not all are cited here. The OpenUp editorial team and lifestyle experts have conducted thorough research; please feel free to contact us for more information on the additional references.

The next Live Space - Starts in 6 days
Lifestyle
Nutrition and mental well-being
Tue 05 Mar 16:00 - 17:00 Europe/Amsterdam
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It is no surprise that our nutrition impacts our mental well-being, mood, and energy levels. After all, we are what we eat! OpenUp Medical dietitian Roos London will dive into nutrition and mental well-being in this interactive group session.

In this session, you will gain awareness about your relationship to food, eating behaviour and practice with intuitive eating exercises.

For this session we ask you to switch your camera and microphone on, because it is interactive and needs your participation.

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