Last Updated on October 18, 2024 by Silvy
10 Easy Ways to Eat Healthy: Start Your Wellness Journey Today
Eating healthy doesn’t have to be difficult. By making small changes, you can easily incorporate nutritious foods into your daily meals.
Whether you’re new to healthy eating or looking for fresh ideas, this guide will help you get started on your journey to a better diet.
Rethinking Healthy Eating in 2024
Gone are the days when healthy eating was synonymous with bland, tasteless food. Now, it’s all about vibrant, flavorful dishes that satisfy both your body and your taste buds.
Jess Damuck, author of Health Nut: A Feel-Good Cookbook and Salad Freak, is on a mission to redefine what it means to eat healthy in the 2020s. Through her modern recipes, Jess proves that healthy food can be both nutritious and indulgent.
Damuck’s philosophy focuses on a plant-based diet with occasional meat or fish, emphasizing color, texture, and flavor. Healthy eating is no longer about deprivation—it’s about nourishment and enjoyment.
So, let’s explore 10 easy ways to eat healthy, inspired by her approach.
1. Rethink What a Meal Looks Like
The traditional meal structure of protein, starch, and vegetables is outdated. Instead, base your meals around plants. Damuck suggests that your plate should be mostly filled with vegetables or plant-based proteins. Think roasted veggies, colorful salads, or a hearty bowl of grains and greens.
Plant-based eating is not only delicious but also provides essential nutrients that are often lacking in typical diets. If you’re looking for a satisfying main course, try using chickpeas, lentils, or quinoa as the star of your dish.
2. Moderation Over Restriction
One of the biggest misconceptions about eating healthy is that you must eliminate indulgences. Damuck advocates for moderation rather than cutting out entire food groups. She uses butter and enjoys dark chocolate but focuses on balance.
By allowing yourself occasional treats in moderation, you can maintain a sustainable and enjoyable diet. There’s no need to deprive yourself to eat well.
3. Cook Big Batches of Grains
Batch cooking grains is a time-saver and a great way to ensure you have healthy options ready throughout the week. Damuck suggests preparing large quantities of rice, quinoa, or other grains to use in various dishes like grain bowls, stir-fries, or salads.
Grains are an excellent source of complex carbohydrates and fiber, which help keep you full and energized. Plus, they’re versatile and easy to incorporate into many meals.
4. Be Mindful of Your Animal Products
While Damuck enjoys a primarily plant-based diet, she does eat high-quality meat and fish in moderation. She recommends choosing organic and humanely sourced animal products whenever possible.
By eating less meat and focusing on quality, you can reduce your environmental impact while still enjoying occasional animal-based meals.
Fish, particularly fatty fish like salmon, is an excellent source of omega-3 fatty acids, which are beneficial for heart health. Just be sure to choose sustainable seafood options.
5. Stock Up on Convenient Produce
Don’t have time to hit the farmer’s market? No problem. Damuck encourages stocking up on fresh or frozen produce from your local grocery store. Pre-washed greens and frozen vegetables are convenient, affordable, and just as nutritious as fresh ones.
The key is to have healthy options readily available, so you’re more likely to incorporate them into your meals. Keep your fridge and pantry filled with easy-to-grab produce that can be quickly added to salads, soups, or stir-fries.
6. Grow Your Own Herbs
Fresh herbs can elevate any dish with their flavor and nutritional benefits. Damuck recommends growing your own herbs, even if it’s just a small pot on your windowsill. Herbs like basil, mint, and parsley are easy to grow and can be used to add freshness to a variety of dishes.
Herbs are also a great way to reduce your salt intake, as they provide plenty of flavor without the need for added sodium.
7. Bring Umami to Your Meals
Umami is the savory taste that makes dishes feel complete and satisfying. Damuck loves adding ingredients like miso, nutritional yeast, and mushrooms to her meals to enhance flavor.
Nutritional yeast, in particular, is a great substitute for cheese and adds a nutty, cheesy flavor to dishes without the dairy.
Umami-rich foods can make plant-based meals more satisfying, helping you stay on track with your healthy eating goals.
8. Create a Flavorful Pantry
Before reaching for takeout, check your pantry. Damuck suggests stocking up on flavor-packed ingredients like smoked soy sauce, vinegars, and spices. These pantry staples can quickly transform simple dishes into something special.
Smoked soy sauce, for example, adds depth to vegetarian meals, while a variety of vinegars can be used to create flavorful dressings and marinades.
9. Swap Out Your Sweeteners
You don’t have to give up dessert to eat healthy. Damuck recommends using natural sweeteners like dates, maple syrup, and coconut sugar instead of refined sugars. Dates, in particular, are a great substitute because they add sweetness, moisture, and a rich flavor.
Swapping out processed sugars for more wholesome alternatives can help satisfy your sweet tooth without the negative effects of refined sugar.
10. Keep Meals Simple but Interesting
Eating healthy doesn’t mean every meal needs to be complex. Simple meals can be just as delicious when made with quality ingredients. Damuck recommends mixing up your flavors with different vinegars, spices, and herbs to keep things interesting.
By rotating your ingredients and trying new combinations, you can avoid meal fatigue and enjoy healthy eating for the long term.
FAQs
What are some easy plant-based protein sources?
Chickpeas, lentils, quinoa, and tofu are all great plant-based protein options that are versatile and nutritious.
Can I eat dessert while maintaining a healthy diet?
Yes! Moderation is key. Try using natural sweeteners like dates, maple syrup, or fruit in your desserts to keep them healthy.
What is umami, and why is it important?
Umami is a savory taste that adds depth and satisfaction to meals. Ingredients like miso, mushrooms, and soy sauce are rich in umami and can make your dishes more flavorful.
How can I incorporate more vegetables into my meals?
Start by making vegetables the base of your meal. You can build your plate around a hearty salad, roasted veggies, or a grain bowl packed with greens.
Is it okay to eat meat if I want to eat healthy?
Yes, you can still eat meat in moderation. Choose organic, high-quality meats and reduce your overall consumption to focus on plant-based foods.
References
- Jess Damuck, Health Nut: A Feel-Good Cookbook
- Harvard T.H. Chan School of Public Health: Healthy Eating Plate
- American Heart Association: Plant-Based Diets and Your Heart
