I once read that eating well is a form of self-respect & I couldn’t agree more. What better way to honor your body than by nourishing it with vibrant, wholesome foods?! In this article, I’m sharing five actionable tips for eating well that go beyond the basics of “drink more water” and “listen to your body.” To clarify, those tips are important, yet we hear and read them quite often. So let’s dive deeper into other ways we can nourish the body and truly eat well!
1. Fill half your plate with vegetables and fruit. Half of each and every meal should consist of veggies and/or fruits. Including these whole foods throughout the day provides the body with a wide array of nutrients. Plant diversity is key in ensuring great health and a flourishing gut microbiome. So, whether you’re enjoying a sandwich or pasta (or anything in between), always make sure that half your plate is filled with beautiful veggies & fruits. Luckily, there is a lot of delicious produce to choose from, like broccoli, asparagus, oranges, berries, bell peppers and zucchini…. just to name a few!
2. Include protein at every meal. Protein provides the body with essential amino acids, which are vital for growth and repair to every single cell. Protein also helps with satiety and stabilizing blood sugar. While it’s important to note that nearly all plants contain protein (and yes, you absolutely can get all your protein needs from a plant based diet), sources that are rich in the macronutrient include lentils, chickpeas, tofu, nuts and seeds. If you like, enjoying high-quality animal foods every so often can provide beneficial protein as well. Look for wild-caught fish, organic + pasture raised eggs and grass-fed + finished red meat from a regenerative farm. You likely have local farms that you can support, which is even better! Check with your nearest farmers market.
An important note: Keep in mind that for optimal health, it’s best to eat a diet that is rich in mainly plant foods. I believe in the classic 80/20 approach – 80% of the diet consists of whole plant foods & 20% can be high-quality meat, eggs, raw dairy and sweet treats.
3. Incorporate healthy fats for flavor and fullness. Adding fats from plant sources like avocado, chia seeds, walnuts and nut butters can enhance flavor and add richness to your meal. Plant based fats are the “good fats” meaning they are unsaturated. They support skin health, reduce the risk of heart disease and ensure proper nutrient absorption (particularly for vitamins A, D, E & K).
4. Elevate meals with herbs and spices. Instead of relying on excess salt or oil-filled dressings, add a variety of fresh herbs and spices to your meals. Delish examples include basil, cilantro, parsley, turmeric and cinnamon. All fresh herbs and spices boost flavor, while also providing antioxidants and anti-inflammatory benefits.
In addition to herbs and spices, there are plenty of ways to make delicious sauces and dressings that are as healthy as they are vibrant! In my recipes, you’ll find everything from a Lemon Poppyseed Dressing, to a Spicy Chile Sauce & even a fresh Pesto. Click here to find a new favorite!
5. Eat the rainbow, especially greens. Having a variety of colors on your plate ensures you get a diverse range of nutrients. Prioritize leafy greens (like spinach, arugula, red leaf lettuce and kale) for fiber, phytonutrients and chlorophyll. Leafy greens are packed with incredible health benefits and they can be added to nearly every dish! As mentioned in tip #1, great health begins with whole food plant diversity. So as you plate each meal, take a moment to appreciate the beauty of a colorful plate. After all, a pretty meal adds to overall satisfaction!
Bonus tip: Practice mindful eating. Take a moment to express gratitude before eating. Make sure to sit at a table, free of distraction. Nourishing your body properly is an act of self-love. Make meal time special by lighting candles, using linen napkins, or however you prefer to romanticize the moment. Mindful eating encourages you to savor each bite and is directly correlated to better digestion.
