Healthy Eating Habits

February 25, 2022

Eating a healthy balanced diet, with a variety of different foods, will ensure you get all the essential nutrients and energy you need through the day.

Vitamin D

It is important we maintain sufficient levels of vitamin D. Since our main source of vitamin D is sunlight, this advice is especially important for people who are indoors much or all of the time. Take a step outdoors if you can, even in your garden for 20 minutes per day and breathe in the fresh air.

Also, While it's difficult to get enough vitamin D from food alone, it can be found in foods such as oily fish and eggs. Some breakfast cereals, margarines and yoghurts are fortified with vitamin D.

Make a plan, feel prepared

For many of us, shopping routines have changed and you may still be experiencing changes in the way you buy or get access to food right now.

Planning meals and snacks and writing a shopping list is a good way to make sure you get everything you need and will also help limit your time at the shops. Making sure you only buy what you need helps avoid food going to waste. Remember you can often freeze leftovers for another meal.

Eating out and takeaway food

If you choose to eat out or order a takeaway, try to avoid overdoing it and make healthier choices where possible. You could go for:

  • a lower fat topping on a pizza, such as vegetables
  • steamed or plain rice instead of fried rice
  • a tomato or vegetable-based sauce, rather than cream-based.

Planning to eat out or have a takeaway in advance can help you make better food choices during the rest of the week.

Eat to feel fuller for longer

Eating breakfast will give you the energy you need for your morning activities and also help avoid unnecessary snacking. Cereals which are high in fibre and low in sugar are a good choice and are quick and easy to prepare. Add fruit to cereal for one of your five a day.

Basing meals around other starchy foods

Such as pasta, rice and potatoes is a good way to keep us feeling fuller for longer. All in moderation, of course.

Healthy foods

Eating fruit, vegetables and pulses, such as beans and lentils, is good for your health and is another good way to keep satisfied throughout the day.

Soups can be a quick and easy lunch solution. They can be made with whatever vegetables and pulses you have available and be a good way to use up leftovers. Pulses, including beans and lentils, can also be a good substitute for meat and can be added to soups and stews to make them go a little further.

Snack smart

You may find yourself reaching for the fridge or cupboard to look for snacks more frequently at the moment, especially if you’re feeling bored.

Try having a variety of healthy snacks to hand such as chopped fruits and vegetables, breadsticks, rice cakes and crackers. Fruit and vegetables are usually cheaper if they're in season. If you can’t get your hands on your usual fresh varieties right now, remember tinned or frozen fruit and vegetables are just as good.

Be alcohol aware

Like snacking, you might find that you may be drinking alcohol more often just now, particularly when you feel stressed. Try to be aware of how much you’re drinking and when you do keep within the recommended limits of 14 units per week.

Stay hydrated

Drinking plenty of fluids throughout the day

Aim for at least 6-8 glasses, will help keep your body hydrated. Water, milk and sugar free drinks, including a small amount of tea and coffee all count. Fruit juice and smoothies can be high in sugar so try to limit these to one small glass (around 50ml) each day. Sometimes it’s easy to confuse hunger for thirst. Drinking often and through the day will help prevent this.


Strength training is very important as well as cardio and prevents the loss of muscle mass often associated with weight loss.

Drinking Sugar

Sugary beverages are very high in calories. Your brain doesn’t compensate for the calories in them by making you eat less of other foods. So therefore limit the amount of sugary drinks you have throughout the day, as it can have a huge effect on your weight.

Starving Yourself

If you have reached a weight loss plateau, you may simply have been extreme dieting for too long. Maybe it’s time to take a break. Relax the restrictions and eat little and often.

Unrealistic Expectations

Expectations are sometimes unrealistic when it comes to weight loss. Keep in mind that losing weight takes time and it is a long term lifestyle change for weight to be maintained otherwise weight can stuctuate. Everything in moderation is key.

One Month Healthy Habit CALENDAR:

Here are some small and simple daily changes you can make to positively impact your health long term, both physically and mentally.

DAY 1 30mins plank x4DAY 2 3mins mindfulnessDAY 3 A random act of kindnessDAY 4 Get up 30mins earlierDAY 5 Eat 3 extra pieces of fruit and veg
DAY 6 No caffeine after 1pmDAY 7 10mins evening stretch yogaDAY 8 Drink 2L of waterDAY 9 Set a personal goalDAY 10 Call a friend or family
DAY 11 12mins home workoutDAY 12 30mins brisk walk/jogDAY 13 x100 stars jumpsDAY 14 Cook a recipe with your family/friendsDAY 15 No screen time one hour before bed
DAY 16 10mins morning YogaDAY 17 Smile lots and think positive for the dayDAY 18 Take a 20mins walk in natureDAY 19 Read before sleepDAY 20 Eat 5 different vegetables
DAY 21 3 daily gratitude i.e You’re doing great!DAY 22 Reduce sugary snacksDAY 23 12mins home workoutDAY 24 Family quiz or Board gamesDAY 25 Move 8,‪000- 10,000 steps 
DAY 26 Start the day with a healthy breakfastDAY 27 Stretch every hourDAY 28 Eat little and oftenDAY 29 Eliminate an hour of chair timeDAY 30 Reflect on this challenge and your new habits J

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