5 Tips For Developing Healthy Eating Habits

Written by Jennifer Jones, Pilates & Yoga Teacher

Jennifer Jones is a Pilates, Yoga, and Meditation teacher and founder of JenZen Wellness, a holistic health and wellness company. She specialises in supporting women over 40 to prioritise their health and embrace their true selves. Jennifer offers both online and in-person classes and coaching sessions.

Eating healthy is something that I have done for most of my life. Many years ago, I made a conscious decision that even though both of my parents were diabetic, I wouldn’t be. The truth is, I never had terrible eating habits, but I knew I could improve in some areas, and I did and continue to do so. I became more aware of what I ate. I thought more about what foods and beverages I chose to eat and drink. For me, having a healthy diet is much more than what I choose to eat, it’s about my relationship with food as a whole, and how it affects my body.

Why better eating habits matter

My journey of healthy eating was more than just avoiding a diabetic sentence; it began when I was a child. I had many allergies growing up, including dust and grass, but I also had food allergies. So, at a young age, I had to learn to avoid eating certain foods to prevent myself from getting sick. Not forever, but for a while. I remember when I had the allergy test, my eyes were glued to the area where the chocolate sample was dropped! I was so relieved when I didn’t react! Phew! As a kid, I loved chocolate, as most kids do. Fast forward to adulthood, I continued to make changes to my “diet,” and it was relatively easy, having had to do so from an early age. Whenever I felt myself “slip,” I would remind myself of my goal. I’m now at the point where I can indulge in decadent desserts, rum punch, etc., but always, always in moderation because I know how to adjust as needed if needed.

This awareness of what foods affected me became part of my lifestyle. No, I wasn’t hypervigilant to the point where I became paranoid and didn’t enjoy eating, but I paid attention and made mental and sometimes literal notes of what affected me and how. I began to notice which foods made me feel bloated, such as broccoli and kale, so I avoided eating them. Fresh pineapple, which I loved, would give me a soar throat and nasal drip, but once cooked, I was fine. What I also noticed about my eating habits was that if there were snacks in the house and I was bored, I would eat them. Another thing I realised was that I would have a cup of coffee every day after lunch (with something sweet). I’m not sure where I got this habit from, my sis, perhaps? But I had it. So I decided I would only drink coffee when I felt for it. And guess what? I went an entire week without having any coffee, and I didn’t miss it at all! I mostly have coffee now on Sunday mornings at brunch and, yes, with something sweet.

Without even realising it, you can pick up habits from the people in your life or the circumstances you find yourself in. For example, you’re inundated at work and only have 20 minutes until your next meeting, and suddenly, you’re at a drive-thru getting a burger and fries for the 4th time this week.

Having these types of insights is helpful because it brings to light what you’re doing and why. For example, do you eat when you feel sad or lonely? Do you rush when you eat? Do you wait until you’re starving and then tend to overeat? Once you know that, you can begin to do better for yourself.

Healthy food fuels and nourishes the body and mind. Eating healthy gives you the energy you need to exercise, be productive at work, feel good, and function efficiently. If what you’re eating is making you feel sick or sluggish, or you don’t have time to eat wholesome, nourishing meals, then you owe it to yourself to make some changes. It’s important to make changes before you develop digestive issues or obesity or before your doctor tells you that you have to go on medication or worse. That is not to say medication doesn’t have its place, it does. But wouldn’t it be great if you could avoid it altogether or at least minimize the need to have to use it for the rest of your life? I think it’s worth it. Don’t you?

I believe that making healthy eating, regular exercise, and stress management a part of your daily lifestyle, rather than a quick solution to a specific issue, is essential for improving overall health and longevity.

My top 5 tips for healthy eating habits

Developing new habits will take time and commitment, and as previously mentioned, having an awareness is key. Here are a few questions you can ask yourself to get an idea of where you’re at right now.

• How many fresh fruits and vegetables do you currently eat?

• Do you eat when you’re upset or angry?

• What’s your portion size?

• Are you eating enough?

• Do you eat when you feel hungry, or do you ignore it?

• Do you have a habit of skipping meals?

Were you able to answer all of those questions easily? Look at your answers. What do you notice? Before you panic, if you realise that you could probably benefit from making some changes, know that no one expects you to make them cold turkey. Some of us can, but most of us will need to do so gradually. Let’s take a closer look at how to get started.

1. Keep a journal

For a week or longer, jot down what you’re eating. Include when, where, how much, and how you were feeling at the time. Be as detailed as you can. This will help you begin to recognise your eating habits and patterns. Does anything stand out?

Highlight what does and then ask yourself, what can I do differently next time to change it? Once you can identify your tendencies, you can begin to make better choices for yourself. Remember to start with one thing at a time to avoid becoming overwhelmed. Make it small and easy to switch! For example, if you notice that you eat little to no fruits, try adding an apple, banana, or another fruit to your diet as a snack.

2. Eat More Whole Foods

Eating healthy means eating healthy foods. Start reading your food labels. The more ingredients, the more processed the food. Aim to eat less processed and fast foods and eat more whole foods. Incorporate more fresh fruits, green leafy veggies, lean meats, fish, whole grains, nuts, seeds, and healthy fats, such as avocado, into your diet.

3. Plan & prepare

Set yourself up for success. Planning and preparing your meals ahead of time will help keep you on track. Take time to plan your meals, including snacks, and make a shopping list. Next is meal prep. Prepare all of your meals for the week ahead of time. Having your meals prepared lessens the chance of you ending up in the drive-thru!

4. Eat mindfully

Be present. How often do you scroll on your phone while having a meal or eat too quickly? Taking time to be present and eat mindfully allows you to enjoy your food. Limit distractions, eat slowly, savour each bite, and focus on your meal. When you eat mindfully, you may notice you eat less, your food digests more easily, and you feel better after eating!

5. Be patient

Remember to be patient with yourself. Making any kind of change will take time. You won’t get it right all of the time, and that’s okay. On the days that you don’t, show yourself compassion. On the days that you do, celebrate your win!

This process of making changes to your dietary habits is hard; you’ll want to slip back into your old familiar patterns. But whatever your reasons are for wanting to eat more healthily, allow that to be at the forefront of your mind. Once you gain a deeper understanding of yourself and recognise what triggers you, and more importantly, start experiencing the positive effects of these changes, you’ll feel motivated to keep moving forward. Don’t give up; it does get easier, and soon, you’ll wonder why you waited so long to make these changes.

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Read more from Jennifer Jones

Jennifer Jones, Pilates & Yoga Teacher

Jennifer Jones is a certified Stott Pilates® Matwork Instructor, registered E-RYT 200HR, 500HR Rasa Yoga teacher, and a CNTRD Wellness Meditation teacher. For many years, health and fitness have been an important part of her life in helping manage frequent back pain. As a teacher, Jennifer's passion is to educate and empower her students and clients by providing them with useful tools to support their well-being. Her classes are inclusive, creative, fun, and educational. Jennifer is a highly experienced pilates and yoga instructor who holds multiple certifications including specialties in Group Matwork, Core®, Hot Yoga, and Yin Yoga.