{"id":406493,"date":"2026-01-14T11:03:15","date_gmt":"2026-01-14T11:03:15","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/406493\/"},"modified":"2026-01-14T11:03:15","modified_gmt":"2026-01-14T11:03:15","slug":"15-healthy-eating-habits-you-can-actually-stick-with-according-to-registered-dietitians","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/406493\/","title":{"rendered":"15 Healthy Eating Habits You Can Actually Stick With, According to Registered Dietitians"},"content":{"rendered":"

What does it really mean to \u201ceat healthy,\u201d to follow a \u201cbalanced diet,\u201d to make \u201csmart nutrition choices\u201d? The truth is that everyone\u2019s appetites, preferences, health goals, nutrition needs, and lifestyles look completely different. Not only that, but one person\u2019s needs inevitably evolve over time, even from one day to the next. In order to start\u2014and keep\u2014eating healthy foods<\/a> that give your brain<\/a> and body energy<\/a>, your approach needs to be extremely personal, gradual, flexible, and open-minded.\n<\/p>\n

\u201cMy definition of healthy eating, both personally and professionally, is striking the right balance of eating nourishing foods<\/a> that help me feel my best\u2014physically and psychologically,\u201d says Jaclyn London<\/a>, RDN, New York City\u2013based registered dietitian, consultant, and author of Dressing on the Side (and Other Diet Myths Debunked): 11 Science-Based Ways to Eat More, Stress Less, and Feel Great about Your Body. “The word ‘balance’ has become a bit hackneyed these days, but ultimately, that’s the feeling that your eating pattern should cultivate: a sense that you’re consuming foods in the amounts you need to feel satisfied, not stuffed.”\n<\/p>\n

People often set unattainable, unsustainable, or downright harmful goals in an effort to start eating healthier and make drastic changes to their health overnight (which is not possible!). \u201cIt\u2019s my point of view that prioritizing personal health and well-being is not a place or a destination. It\u2019s a journey that is 100% guaranteed to change over time,\u201d London says. \u201cThis means that what works for you today, this week, or this year may not continue to work for you [next year]\u2014and that\u2019s OK!\u201d\n<\/p>\n

Jennie Norton, RDN at RET Physical Therapy & Healthcare Specialists, which has clinics throughout Washington, advises people to think about when they felt best. During that time:\n<\/p>\n

How did your body feel?What were you eating regularly?How did you move your body?<\/p>\n

“Reflecting on past practices when you felt like you were eating and moving in healthier ways can help to remind a person that they have had success with this approach before and can return to it again,” Norton says.\n<\/p>\n

If you really want to develop good-for-you eating habits, and understand how to eat, drink, and feel better\u2014to support your entire body with food that nourishes you\u2014our experts share modifiable and no-nonsense tips for how to start eating healthier now and forever.<\/p>\n

Eat breakfast every day <\/p>\n

If you\u2019re starving and running on fumes by mid-morning, it\u2019s time to start eating a regular breakfast<\/a>. Going hungry all morning to \u201csave up for later\u201d typically ends in energy crashes, cravings, moodiness, and suboptimal food choices throughout the rest of the day. Adding in a wholesome (and simple!) morning meal, consisting of \u201can energy-sustaining combo of protein, fiber, and good-for-you fat<\/a>,\u201d London says, is far better for you than skipping this step. Eggs (scrambles, omelets, sandwiches), plain yogurt, oatmeal or chia puddings, whole wheat toast, nut butters, fruits and veggies (yes, veggies!), and even savory leftovers are all delicious options.\n<\/p>\n

Do a beverage audit <\/p>\n

Drinks are often a sneaky supplier of added sugars, so take a look at what you\u2019re sipping on throughout the day and assess where you can make realistic changes. \u201cThis is the single most effective thing I can recommend anyone start doing,\u201d London says. \u201cTake a good, hard look at your beverages and what you typically drink each day. If you\u2019re choosing ones with added sugar, replacing these with unsweetened beverages<\/a> can often have the biggest impact on your overall state of health and well-being.\u201d\n<\/p>\n

No need to torture yourself or cut out sweetness cold-turkey<\/a>. Start slowly by drinking one less soda per day, or even per week; ask for one pump of syrup in your latte instead of two or three; drink a small orange juice instead of a large; or order a coffee with frothy steamed milk (caf\u00e9 au lait or misto) for a luxurious morning treat.\n<\/p>\n

Combine protein and fiber at each meal, as often as you can <\/p>\n

\u201cResearch shows that this combination of nutrients helps to promote satiety, helping you feel fuller, longer,\u201d London says.\n<\/p>\n

Her favorite sources of fiber<\/a> include: \u201cveggies and fruit, 100% whole grains, legumes, nuts and seeds (the latter three will also provide protein!).\u201d\u00a0\n<\/p>\n

And she recommends these lean protein sources<\/a>: \u201ceggs, seafood, poultry, lean cuts of beef, and unsweetened dairy products (plus the plant sources mentioned above\u2014nuts, whole grains, seeds, legumes).\n<\/p>\n

Eat regular meals and snacks (no skipping!) <\/p>\n

Ever notice how it\u2019s harder to control your mood, appetite, and eating habits when you\u2019re starving? It\u2019s called \u201changer\u201d for a reason! Instead of letting yourself get to the point of being ravenous, which is totally uncomfortable\u2014and makes you sluggish and unproductive, to boot\u2014honor natural hunger cues and nourish yourself accordingly throughout the entire day. \u201cEat regularly and consistently choose to have a snack or meal every three to four hours,\u201d London recommends. Again, including a combo of protein, fiber, and fat sources will make each meal or snack even more satisfying<\/a>.\n<\/p>\n

Add one fruit or vegetable every time you eat <\/p>\n

What if we approached the goal of \u201ceating healthier\u201d with a mindset of addition, instead of subtraction and restriction? Focus less on what to avoid or reduce, and start prioritizing adding more of the good stuff.\n<\/p>\n

\u201cChallenge yourself to include a veg or fruit at each meal and snack. Remember that canned, fresh, or frozen are all great options for produce,\u201d London suggests. \u201cThis will help you reap the benefits of fiber from produce (reminder: juicing removes that entirely!), plus water and antioxidants, and it\u2019ll also help you displace less-nutritious items you might\u2019ve otherwise chosen to include on your plate at that eating occasion.\u201d\n<\/p>\n

The fiber in plants, like colorful fruits and veggies, helps slow down digestion, helping to keep your blood sugar levels more stable and your belly satisfied for longer.\n<\/p>\n

\u201cStart small and keep it simple. However you can weave more into your day, that\u2019s what\u2019s right for you right now (and you can always build up from here),\u201d she adds. And another note: If you really hate something, then don\u2019t force it down. If you loathe kale salads, you loathe kale salads\u2014accept that and move on!\n<\/p>\n

Identify what your body is telling you\u2014and listen to it <\/p>\n

As London puts it, \u201crule out physiology before taking action.\u201d Do you immediately reach for foods and drinks to satisfy impulse cravings<\/a>, or eat on autopilot out of habit or boredom? A more mindful, thoughtful approach can help you pause and assess what you need in the moment.\n<\/p>\n

Are you thirsty? Hydration is important in its own right, plus feeling peckish is often an unexpected symptom of mild dehydration<\/a>. Try drinking 16 ounces of water or another unsweetened beverage of your choice. If you\u2019re still hungry in a few minutes, eat!\n<\/p>\n

Are you super-hungry and low-energy? \u201cAim to eat consistently every three to four hours, and choose snacks that combine protein and fiber to keep your energy and hunger levels stable throughout the day,\u201d London says.\n<\/p>\n

Or is it sleep that you need? \u201cTime for a little caffeine, 15 minutes of outdoor time, or a nap if that\u2019s available to you\u2014whatever you define as energizing, do that,\u201d she says. (London recommends following general caffeine guidelines of no more than 400 mg per day (less if you\u2019re sensitive to it), which totals to roughly a Venti (20 ounces) at Starbucks<\/a>.) And if it\u2019s nighttime, that\u2019s a no-brainer: Get yourself to bed.\n<\/p>\n

Stop calorie counting and cutting <\/p>\n

Calories are not a unit for measuring the healthiness or nutritional benefits of a food. Some of the most fueling, satisfying, life-supporting, nutrient-rich foods are higher in calories\u2014as well as good fats, fiber, protein, vitamins, and minerals (hello, nuts!). \u201cPeople drastically cut back on total calories without making adjustments to consume more nutrient-dense foods,\u201d London says. \u201cThey wind up looking incessantly at Nutrition Facts labels and studying menus, only to feel defeated and hungry 24\/7.\u201d\n<\/p>\n

Don\u2019t restrict an entire food or food group <\/p>\n

Restrictive eating is a no-go. You not only lose out on key nutrients your body needs this way, but it\u2019s also a psychological trap: You always want even more of what you say you can\u2019t have. Gradual, small, realistic changes that challenge you, but still keep you satisfied are typically best and easiest to stick to long-term.\n<\/p>\n

\u201cExcluding a nutrient or food group in your everyday eating pattern results in something I coined, \u201cfull-not-satisfied-syndrome,\u201d (FNSS), which can lead to consuming more than you need due to the absence of satiety,\u201d London says. She adds that it can also lead to other less-optimal habits like: \u201cchoosing \u2018plant-based\u2019 products that are less nutritious than their original animal-based counterparts, or simply spiraling down social media rabbit holes for restrictive eating styles.\u201d\n<\/p>\n

Steer clear of detoxes and cleanses <\/p>\n

\u201cIf you have a functioning gut, liver, and kidneys, you don\u2019t need to detox<\/a>. Your body does this for you all day, everyday,\u201d London says. \u201cAnd if those aren\u2019t functioning so great, it\u2019s time to see a specialist, ASAP\u2014it\u2019s not something a juice [cleanse] is going to fix.\u201d\n<\/p>\n

Avoid 30-day food challenges <\/p>\n

This semi-competitive, cold-turkey format may be a genuine motivator for a small subset of people, but anyone who wants to create lasting lifestyle shifts for the sake of their overall health should consider otherwise. \u201cHow is trying something extreme for 30 days helping us establish new patterns that create better health and well-being for the long haul?\u201d she says. \u201cThis can kickstart a pattern of weight-cycling (in which we\u2019re constantly gaining and losing significant body weight over time), which has serious side effects, including metabolic abnormalities, cardiovascular disease, diabetes, and depression\/anxiety.\u201d\n<\/p>\n

Choose nutrients from real foods over supplements <\/p>\n

London recommends eating real foods for proper nutrients, rather than turning to supplements for a quick-fix. \u201cWhile they have a place and can be crucial for many of us\u2026supplements are not food\u2014they\u2019re there to supplement the food you\u2019re already consuming,\u201d she says. \u201cWhat\u2019s more, there are plenty of reasons to be wary of the supplement industry at large (less regulation, sometimes-questionable ingredient sourcing, and an industry-wide lack of transparency).\u201d\n<\/p>\n

Don\u2019t forget to move <\/p>\n

\u201cThere\u2019s no such thing as a \u2018perfect\u2019 physical activity routine,\u201d London says. \u201cFind ways to build movement into your day that are challenging, but still work within your schedule. My personal favorite is a walking meeting\u2014try it with a co-worker this week!\u201d\n<\/p>\n

Consider ordering your groceries online <\/p>\n

If you don’t already do this, online grocery shopping can help you stick to your habits in several ways. For starters, you’re more likely to eat at home if you already have the ingredients to whip something after work. (Nobody wants to stop at the store after a long day!) If you like selecting your own produce, you can ordering everything in advance for pick up and quickly select your own fruits and vegetables, Norton says. “After I pick up my grocery order every Sunday morning, I take 20 minutes to walk into the store to pick out my fresh fruits and veggies. This gives me an opportunity to pick out green organic bananas and ripe blueberries,” she says. Online ordering can also help you reduce mindless snacking if that’s one of your goals. “This system reduces my stress level and spontaneous purchases because I\u2019m not wandering each aisle for all the items on my list,” Norton says.<\/p>\n

Fuel your workouts <\/p>\n

“Regardless of your life stage and health status, you may consider having a snack or small meal before<\/a> and after your longer workout sessions,” Norton advises. She recommends a balanced approach that includes whole grains, fruits, protein, vegetables, and healthy oils, similar to the Harvard Healthy Plate<\/a> method. Additionally, she suggests a post-workout snack of 25 to 30 grams of plant or animal protein within the first 30 minutes to aid muscle recovery.<\/p>\n

Remember that you’re human; and food is just food <\/p>\n

Be kind to yourself and remember that \u201cno single meal, snack, dessert, or day or week of eating can make or break your health\u2014it\u2019s what you do most of the time that matters when it comes to your state of health and wellbeing.\u201d\n<\/p>\n

Remember, too, that all food is just food, and there isn’t one morally \u201cright\u201d or \u201cwrong\u201d thing or way to eat. Food is not only for supporting your health and ingesting certain nutrients. It\u2019s for pleasure, celebration, socializing and connection, curiosity, energy, happiness, and so much more\u2014all of which contribute significantly to your well-being, too.<\/p>\n","protected":false},"excerpt":{"rendered":"What does it really mean to \u201ceat healthy,\u201d to follow a \u201cbalanced diet,\u201d to make \u201csmart nutrition choices\u201d?…\n","protected":false},"author":2,"featured_media":406494,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[61],"tags":[97,269],"class_list":{"0":"post-406493","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-nutrition"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/406493","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/comments?post=406493"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/406493\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media\/406494"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media?parent=406493"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/categories?post=406493"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/tags?post=406493"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}