How to adopt healthy habits in 5 easy steps

In the past six years, I’ve been educating myself in healthy eating. I read health articles, learned about nutrition and all the types of groups- protein, carbs, good fats – and the benefits that they have in my body. Following popular fitness influencers such as Sasha Fitness, Lorena Farias, Stephane DeCrock, among others, helped me to keep learning.

I started to try healthy recipes and eventually came up with my own: protein banana rolls, herb-crusted salmon with quinoa and roasted veggies, sugar-free desserts and more! Every day, I felt more motivated and with more energy. Even my immune system was getting better. Soon, I understood that nutrition plays a key role in my life, and in yours too.

Food choices determine how we feel today and how we will feel tomorrow. The food that we ingest provides our bodies with vitamins, minerals, protein, carbs and essential fats. That’s why having a good nutrition is important to feel well. And in order to feel well, we must develop healthy habits.

Like everything in life, the beginning is the most difficult part of the process, which means that we should be realistic with the habits that we incorporate into our daily routine.

Here are 5 tips that you can easily adopt to create healthy eating habits:

Eat more greens

Try to incorporate veggies in most of your meals. If you don’t like the vegetables taste, you can make a smoothie blending spinach, cucumber, and celery with green apples or berries, or you may also prepare a veggie soup. Either way, you will be getting the right nutrients. These foods are high in vitamins, minerals, fiber and antioxidants that will boost your immune system.

Create realistic goals

In order to succeed in this process, you need to set goals that you can actually meet and be committed to them. What I mean by this is that you shouldn’t start eating all green right away and have chicken with broccoli every single meal because you may not tolerate it. Remember that you are creating a habit; it’s a slow process. Incorporate veggies, fruits, grains, quinoa, oatmeal into your diet little by little. There is no rush.

Drink more water

We all should drink 3 liters of water per day. It’s not an easy thing to do if you are used to have soft drinks, juices, and iced tea most of the time. All these drinks have at least 20 gr of sugar per serving (240 ml), which may give you a sensation of fullness but is not hydrating you. That’s why water is so important. We need to stay hydrated throughout the day. Fun tip: high intake of water reduces cravings.

Don’t count calories. Count nutrients 

Having a balanced diet doesn’t mean counting calories. You could eat 1,500 cal per day based on hamburgers and fried chicken, and even if you would consume the right amount of calories, you wouldn’t nourish your body. On the contrary, you need to make sure that you are eating all the nutrients, vitamins and minerals that your body needs. Sometimes high-calorie products such as almond butter are healthier than a 100-calorie Kellogg’s bar.

Create your own recipes

You can still eat delicious if you eat healthy. If you are craving a pizza or a sweet treat, you can create your own recipe with healthy ingredients. For example, a pizza with cauliflower crust or brownies with almond flour and unsweetened cocoa.

Hope these tips are helpful for you to begin this journey! Let me know what you think in the comments!


  1. Excellent resume and very specific in what not to do and what should be done in terms of nutrition and balancing.
    I congratulate you for this contribution to your readers and followers. In my own experience from organic eating and knowing that foods and nutrients work best at specific times of the day. Doing a routine and discipline is the key to a balanced diet without being hungry.

    1. Yes, discipline is key in nutrition, especially if you have a goal. I think that exercise is a good motivation source and can help you to keep in track.

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