10 Healthy Eating Habits for you to adapt
By Miscellaneous
Oct 31

10 Healthy Eating Habits for you to adapt

Table of Contents

Healthy Eating Habits

The good news is that with a little help from your dieticians and doctors, we’ve created 40+ tips for kicking bad eating habits and adopting healthy eating habits instead! 

So let’s get started:

Eat breakfast

Eating breakfast is not only the most important meal of the day, but research has shown that it can also help you to stay alert and focused throughout the day. 

It’s also an essential part of weight loss and health promotion.

Breakfast should be eaten within 30 minutes of waking up because it helps stabilize your blood sugar levels so that you don’t crash later in the morning (or afternoon). 

If you wait until later in the morning to eat breakfast, chances are good that by then your blood sugar levels will have dropped too low for optimal brain function or physical activity.

Portion control

This is one of the best ways to keep your calorie intake in check and avoid overeating, which can lead to weight gain.

  • Use a measuring cup or plate instead of a standard dinner plate for portion sizes. 
  • A 1-cup portion is about the size of a baseball or football, while 1/2 cup is about half that size and 3/4 cup (3 tablespoons) is just under 2 serving-sized portions. 
  • One ounce equals 1 tablespoon; 8 ounces equal 4 cups; 8 ounces plus two tablespoons equals 9 cups total (1 cup plus two tablespoons = 3/4 cup).
  • Choose foods with smaller portions—like fruits and vegetables—that are rich in nutrients but don’t weigh you down before you’re full!

Don't skip meals

It’s easy to skip meals, but it’s not a good idea. Skipping meals will make you hungry and lead to overeating later on in the day. It’s also important that you don’t go too long without eating as your body needs fuel!

The best way to avoid skipping meals is by making sure they are healthy ones. If you’re going out for dinner with friends or family, try ordering something that has low-fat dressing or no cheese at all (or just eat some fruit instead). 

You could also prepare food ahead of time so that when hunger strikes again during the week, there is something satisfying waiting in your fridge or pantry instead of going out for fast food or ordering takeout again.

Reduce stress

Stress can cause you to overeat, and it’s not just the physical stress of your day-to-day life that does this. Stress can also increase your appetite and make you more likely to eat junk food when you’re not hungry.

In fact, research shows that people who are under stress tend to eat more than those who have their heads and heart in good shape. 

How and Why? 

The body releases hormones called glucocorticoids that signal the brain that it should “fight or flee,” increasing feelings of anxiety and fear. 

This creates a state where we would rather eat something calorically dense than anything else even if we’re not really hungry!

Slow down when you eat

  • Slow down when you eat.
  • Manage stress when you eat.
  • Manage your breathing when you eat.
  • Manage your posture and food intake at the same time by taking small bites of your food and chewing thoroughly, but don’t keep pushing it around in your mouth like a chipmunk!

controlling your eating speed is a very healthy eating habits.

Eat a variety of food types

Eating a variety of foods is the best way to keep your diet varied, nutritious, and healthy.

Food groups:

  • Fruit (fruits are good for you)
  • Vegetables (vegetables are also good for you)
  • Bread and cereals (bread and cereals can be used as an energy source)

Stay hydrated

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  • Drink enough water
  • Drink water before, during, and after exercise
  • Drink water when you feel thirsty
  • Drink water when you feel hungry (especially if you’re not eating)
  • Drink water before meals. It’s important to stay hydrated because it helps with digestion and absorption of nutrients in food. 

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Cook for yourself

One of the best things you can do for yourself is to cook. Cooking at home is cheaper than eating out and it’s healthier too. 

Additionally, the majority of restaurants use the same ingredients as your favorite takeout joint and they don’t even have to be organic or free-range.

There are plenty of easy recipes that will make any meal feel special without searching for something new every night (although I do recommend trying some new recipes once in a while).

Limit alcohol intake

Alcohol is a toxin that can lead to a number of health problems, including heart disease, liver damage, and pancreatitis. It also promotes the development of breast cancer in women. 

If you’re trying to lose weight or get healthy overall, limiting your alcohol intake is a smart choice especially, if you want to avoid gaining weight or inches around your waistline.

It’s not just about calories, drinking too much alcohol causes an increase in insulin resistance (which can lead to Type 2 diabetes) and makes it harder for your body to burn fat as fuel for energy production when you go without food on an empty stomach later in the day.

Plan your eating

Planning is the key to success with healthy eating habits. You have to think about what, when, and where you eat because that will determine how much you eat and whether or not your body gets enough nutrients from food. 

Consider these things when planning:

  • Where do I want my meals? 
  • Do I want a snack between lunch and dinner throughout the day? 
  • How long should each meal last? 
  • Do I need something sweet between breakfast and lunch or after dinner?
  • What should be the order of my meals? 

Some people like small snacks before large ones while others prefer big firsts followed by smaller second courses or thirds. It depends on how hungry they feel at certain times during their daily cycle.

Cut down on sugar

Cutting down sugar intake is one of the most important and mostly overlooked eating habits. Most of the time people do not realize it while taking soft drinks, ice creams, and many other processed foods that contain high levels of sugar. 


Here are some of the key health hazards of sugar: 

  • Sugar is bad for your teeth.
  • Sugar makes you tired and causes weight gain.
  • Sugar can cause diabetes, heart disease, and other health problems.
  • Sugar is addictive.

Don't be afraid of fat

Fat is an important part of a healthy diet, and it’s not something to be afraid of. Healthy fats like olive oil, avocado, nuts, and seeds are good for your body. 

The type of fat you eat depends on your age, gender, and activity level. For instance:

  • If you’re over 30 years old or have diabetes or heart disease: You should eat fewer than 30 percent of your daily calories from added sugars (including syrups) like high fructose corn syrup; limit fruit juice to 6 fl oz/day; limit salad dressings with added oil 1/4 teaspoon per serving.
  • If you’re 12-19 years old: Eat at least 1/2 cup each day or more if you exercise regularly.
  • If under 13 years old: Eat 2 cups per day or more if they exercise regularly.

Be aware of portion sizes.

One of the most important aspects of healthy eating is portion control. It’s easy to get carried away and eat more than you should, but it’s also possible to overdo it.

Portion sizes are different for every food—and they change depending on your gender and age. 

For instance, a child might need three times as much fruit as an adult because they’re growing faster; while an adult may require only one-third as much meat per day due to less muscle mass.

Get active and exercise.

Exercise is a healthy habit that can help you feel better, lose weight and get a better night’s sleep.

In addition to being physically active throughout the day, consider incorporating daily exercise into your routine as part of your healthy lifestyle:

  • Take a walk or run after dinner (or before if you want).
  • Join an at-home fitness class or hire a personal trainer who can help guide you through an exercise program that meets your needs.
  • Go for a long run outside on weekends when it’s nice out—and especially if there are no other people around!


We hope you have learned about some of the many ways to develop healthy eating habits. Remember that there are no quick fixes, but if you can make small changes every day, it will lead to a healthier lifestyle in the long run.

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