Making some simple, proper diet changes can make a big difference in your health.

So many of us feel like we’re on the hamster wheel.

We keep running and running, but where are we going with regards of following a proper way of eating?

The truth is that it’s easy to fall into a rut with food choices.

We tend to eat the same things over and over again because they’re convenient or taste good.

But if you want to feel better about yourself and your life, you may have to make some proper diet changes.

1. Start with breakfast

Many people just eat junk food for breakfast. The same for lunch. Then dinner. If you eat the same thing over and over again, you’re not giving your body any variety or fuelling it with the nutrients that it needs.

Starting the day off with protein-rich foods like eggs, a protein rich smoothie or Greek yogurt and finishing the day off with complex carbs will give your body the fuel it needs. Also, it’s a great time to practice portion control.

And while we are at it, overeating for lunch or dinner is also the wrong approach.

2. Reduce eating out

When you eat out, you’re often exposed to unhealthy options. Your favorite Thai restaurant may offer a shrimp salad wrap, but at almost twice the recommended amount of calories, fat, and sodium. If you go to the movies, all you can get is a huge, salty popcorn. Opt for organic restaurants and make it a weekly or monthly treat, not a daily one.

3. Add more vegetables!

I love veggie dip as a dip for vegetables, but when it’s cold, I’m more likely to eat a few spoonful of hummus. Be more adventurous in your vegetable intake to contribute to a proper diet as the true fuel for the body.

Here are a few things you can try:

  • Try kale – Kale is high in fiber and protein, which helps you feel full longer.
  • Try red lentils – They’re high in protein and fiber, making them easy to grab for a quick meal that has a little more nutrients than canned chickpeas (though they are still a great option).
  • Try broccoli – You might be surprised by how filling broccoli can be.
  • Try sprouting – Sprouting gives you more nutrients than your average vegetable.

4. The power of protein

Do you feel sluggish? If so, you may not be getting enough protein in your diet. Protein is important for a proper diet because it helps you grow and thrive. Protein is also needed to build and repair tissues, bones and muscles. It can also help you lose weight.

You can get adequate protein by eating eggs, fish, lean meat, nuts and soy.

5. Healthy fats

Fatty acids are important for many things, including digestion, hormone function, the immune system, and your energy. However, many people eat very little fat. The solution to this problem is to eat more healthy fats.

You can achieve this by eating extra-virgin olive oil, avocados, nuts, seeds, and coconut oil.

6. Ditch the soda!

Believe it or not, soda is actually a beverage with the highest level of sugar out of all the beverages out there. Sugar is completely to blame for so many health issues, including high blood pressure, obesity, diabetes and heart disease. So, if you’ve been reaching for a can of soda or bottle of soda each day, I challenge you to ditch it.

Try replacing soda with plain water, sparkling water or seltzer. You’ll feel better and you’ll be doing your body a favor. 

7. Find your healthy snack!

A lot of people who struggle with making healthy choices don’t know what to eat in order to eat a proper and enjoyable diet. My suggestion is to change it up. Start getting your protein from almonds or peanut butter, your carbs from avocado and your fruits and veggies from kale.

8. Make sure you are getting enough fiber

It’s easy to forget that fiber is important because we don’t realize how much of it we’re consuming. You can lose up to 17 grams of fiber every day if you don’t eat enough fruits and vegetables. Get the amount of fiber your body needs by eating lots of veggies and foods that have both fiber and protein, such as beans, legumes, and whole grains. 

9. Keep an eye on your sodium intake

Sodium is a big concern for many people because it’s a known cause of high blood pressure. Studies have shown that high levels of sodium in your diet are linked to heart disease and stroke. Keeping track of your sodium intake and making simple changes can have a dramatic impact on your blood pressure. 

10. Drink your water!

Many people do not drink enough water each day and as a result, they feel sluggish. But water is one of the most important things you can drink and you should be drinking at least eight glasses of water each day. You can keep water in the refrigerator so you never have to run to get it. 

11. Get moving!

Walking for 30 minutes a day is something I find very calming and relaxing, as it helps me clear my mind. Walking can also help you lose weight because it can burn 100 calories in a little over 10 minutes. However, it’s not just about burning calories. Walking for 30 minutes a day helps your body’s respiratory system, along with your cardiovascular system and your gut health.

Walking also helps strengthen your bones. You can easily get your walk on no matter how busy you are.  You’ll find yourself meditating and feeling more peaceful and whole inside. 

12. Plan your meals

One of my top recommendations to keep yourself healthy when you spend all your day working, is to plan your meals in advance.

Now you can do it! Download Free meal template and recipes here.