How to Create Healthier Eating Habits

A girl eating healthy

Written by Brianna Diogostine

Brianna Diogostine or also known as Brie by her friends and family is a contributing author, social media manager, and brand photographer at Dr. J's Natural. In school, she studied Public Relations at the California State University - Long Beach and has worked for cannabis nonprofits. In her free time, Brianna likes to hit the beach, challenge her photography skills, try new restaurants with friends, and root for her favorite sports teams

August 31, 2022

Healthier Eating Habits can be difficult to get into, but when you add healthy eating into your life routine, it can begin to make a huge difference. Going into creating a good habit with the right mindset and educating yourself on all the knowledge you need is the best way to go about it.

Eat Breakfast and Get a Great Start

You have heard it many times before but breakfast is the most important meal. It can definitely make or break your day. Many people do not have time in the mornings but making the time to eat or even prep the night before can make all the difference. Breakfast is what keeps your mood and energy levels going til the next meal. If breakfast is consumed it also helps prevent you from snacking or craving and eating foods that are not nutrient dense. Prepping your breakfast the night before can make the mornings a breeze. Even grabbing a piece of fruit paired with a protein bar is even a quick and easy way to have your breakfast.

Make a Grocery List for Healthier Eating

As simple as this sounds it can be quite beneficial. Making a list to take to the grocery store will help you stick to what is on there. Going to the grocery store without a game plan can lead to buying foods you did not want. It helps you focus on what foods you actually need versus what you want.

Hydrate, Drink Water

We all need water every single day and lots of it. It is a well-known fact that water is what keeps us hydrated, but it also helps to flush out toxins, keep our body temperature regulated, and so much more. The first thing to do is to find out how much water you need daily. There are many ways to calculate this but the easiest way is to find a daily water intake calculator. There are many sources online but found this one to be the most helpful.

Once you find out how many ounces of water you need each day it’s time to get hydrated. Many people have a hard time keeping quenched because they either forget or they do not really enjoy the taste of water all that much. Starting at a lower intake and setting a goal for yourself of how much water you would like to drink daily by adding more ounces every day can help. Even adding fresh produce can make it a lot easier like lemons and cucumber which also add some nutrients as well. There are also many water bottles on the market with time markers on the bottles for how much water you should be drinking at a specific time. To make it even easier there are apps to alert and remind you to drink water.

More Protein Please

Of course, fruits and vegetables are a must but protein is the number nutrient that keeps us full and keeps cravings down. Protein can be added to anything but also knowing how much you need daily is crucial. Every big meal such as breakfast, lunch, or dinner needs a source of protein whether it is plant-based or animal protein. Not eating enough protein can lead to eating more than you want or need to in a day because you may never feel full or satisfied enough. At every meal ask yourself: does this meal have protein and is it an adequate amount of protein? To find out more read our blog all about protein consumption and why it’s important!

Read the Nutrition Facts

Taking a look at the back of food products is super helpful to know which nutrients you are consuming. Sugar is one of the ingredients that should not be included in most foods. Bread, unless it is a delicious sweet pastry, should not have sugar as one of its ingredients. Hidden sugars are also tricky to find. For example, the nutrition label reads as zero grams of sugar but sometimes in the ingredient list, there are hidden sugars. There is an abundance of hidden sugars but down below are the most commonly used.

Hidden sugars:

  • Ethyl Maltol
  • Fructose
  • Glucose
  • Dextrose
  • High-fructose Corn Syrup

Practice a Healthier Eating Balance

Balanced eating is the key to creating long-lasting habits. It is perfectly okay to eat that slice of pizza or piece of cake. Especially at events, special events, or even going out to eat you should be able to indulge and not feel guilty about it. Keeping a balanced diet of whole-nutrient foods and all your favorite foods that are not as nutrient-dense. The best way to start eating balanced is to use the 80/20 rule. Eighty percent of them should be dedicated to whole foods with the twenty percent integrated with the rest of your diet of whatever you would like.


Creating habits can be a daunting task but with a positive attitude and the right information, it can be a bit easier. Talking to your doctor or even finding a great registered dietitian or nutritionist can make all the difference as well as learning a thing or two.


*The information is provided only for informational purposes. It is not meant in any way as a substitute for the professional advice provided by your physician or any other healthcare professional.⁠

Healthy Easting Habits Infographic


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