Health and Wellness

Healthy Eating Habits-What and How to develop

Healthy eating habits-What and how to develop?
Written by Banani Chakraborty

Healthy Eating Habits-What andHow to Develop? This question may haunt us. But this is very easy if we can follow the below three steps.

Healthy Eating Habits-What and how to develop?

People generally comprehend that healthy eating habits can assist us to maintain good health on the whole. It will not only support to maintain a healthy weight but also control several chronic diseases.

On the other hand, if we follow an unhealthy diet, then we will face a lot of health hazards. Unhealthy diet means a diet containing more processed as well as less nutritious foods. It can lead to poor health condition along with weight gain.

If we are looking to develop a healthy eating habit, then, we need to make some little and suitable changes in our daily food habit. At first, we will develop it over a longer period of time. Next, we will follow it throughout our life consistently.

In the first place, we shall focus on well-balanced meals. Moreover, we will eat consistently various foods. Therefore, we will be able to consume sufficient nutrients to maintain good health.

In fact, a healthy eating habit is the easiest way to better our health. Most importantly, we need a few small changes.

We require only three steps for the successful starting of healthy eating habit. Actually, these steps are very easy. Anyone can follow them.

Step1:

At first, we need to be ready to develop our healthy eating habits.

1.Talk to a physician:

To begin with, we shall consult a physician. Whenever we want to make lifestyle changes like our diet or physical exercise, then, we will consult a doctor.

He can give us a proper suggestion. He can suggest an appropriate and safe diet for our health condition. Moreover, he can suggest what we may achieve with this healthy eating habit.


If we are undergoing some medications, then he can suggest accordingly. Further, he can suggest according to our body weight. Furthermore, ask the doctor for a registered dietician.

2.Consult a registered dietician:talk to physicians for healthy eating habits

At first, they are a licensed, nutrition expert. These health professionals are expert in suggesting healthy eating habits.  In the first place, we will tell them what our target is. They will prepare a suitable healthy eating habit chart accordingly.

3. Write down a plan for healthy eating habits:

Now, we will write our plan depending on the advice of the doctor and the dietician as well. We will prepare an ideal list, at first, suitable for us.

It is not possible for us to bring all the changes at a time.

If we try to make this mistake, then the healthy eating habit will remain a daydream for us.

At best, we can change hardly two or three items at a time. For this, we will need a week, or a fortnight or even a month. We must adopt the change within the stipulated time-frame. If we get success, then we go for further changes in the same way. In this way, we will gradually adopt or cultivate a healthy eating habit.

4.Maintain a food journal:

maintain a food journal for healthy eating habits

source google image

Indeed, we need to maintain a food journal at the beginning. At first, we will write the current position. Then, we will have our goal setting in writing. It will make us accountable because we want to create a healthy eating habit. Not only this, we will be able to track the benefit of progress.

We will write down whatever we are eating and drinking throughout the day along with the time. If possible, we will try to detect the food value. In fact, it will help us to be on track.

Moreover, it will help us to maintain our strength and weaknesses. Besides, it will aid us to find out our mistakes or area of improvement. Furthermore, we can understand whether we need some changes in our healthy eating habits. or not.

In a word, it will help us initially a lot of ways and help us to stay on course. On the other hand, it will help to reach your goal.

5.Buddy up:

As we are trying to bring a lifestyle change, so we need support from outside. It may be someone from our family members (suppose our love and relation).

It may also be the role of parents to support their child. Otherwise, it may be our friend or our colleagues. In all honesty, we need some support from our near and dear one to make it successful. It will be better if they join us.

Step2:

Secondly, we will change our healthy eating habits. We will start our healthy eating habits. For this, we will do the followings.

1. Eat scheduled and regular meals daily:

At first, we need to ensure a scheduled and regular meal. Both the habits of eating too often or after a long gap will cause the problem to our health. When we overeat or eat frequently, then we consume unnecessary extra calories. As a result, it will create many problems like overweight, indigestion and many more.

On the other hand, when we eat after a long gap, it may cause lower metabolism and irregular cravings.

Actually, we require sufficient nourishment throughout the day. This can prevent our exhaustion as well as grogginess. Consequently, we will perform

continuously at an optimal level. Therefore, it is necessary to eat consistently and regularly.

Generally, we should consume food every three to four hours. It is essential to maintain a healthy eating habit. Normally, every people take their lunch and dinner. Usually, everyone also prefers some breakfast. A lot of people follow these three-time meals daily. They, therefore cannot maintain the ideal gap of three hours.

Suppose, somebody gets up at 6.00 am. He shall take breakfast within 7.00 am. Then, he will take some food at around 10.00 am. He will take his lunch at 1.00 pm. He requires to take some light food at around 4.00 pm and 7.00 pm. Finally, he will take his dinner at 10.00 pm. Then he will sleep at around 11.00 pm. Therefore, he requires 6-time food.


But, in practical life, it is not possible to maintain the exact time. Moreover, we will take some time to intake our food. Keeping, all these things in mind, a man requires at least 5 meals. This is a healthy eating habit. But very few people can follow this.

Maximum people follow three or four times food for healthy eating habits

Above all, they have neither any schedule nor any routine. Every individual has his own timeline and it differs from man to man. But skipping a meal is not healthy for a man.

One study revealed that mice were given only one large meal daily. Their insulin resistance, as well as abdominal fat, increased.

Some quick, as well as the easy-to-prepare meal, will be helpful to maintain the healthy eating habit. Foods like yoghurts, oats, nuts, fruits, cheese sticks, hard-boiled eggs, protein shake and etc, are healthy foods.

At first, they are easily available or easy to prepare quickly. Moreover, one can also carry them easily with him. Further, they are easy to eat within our busy schedule.

2. Eat protein and fibre-rich breakfast:

Added to scheduled and consistent healthy eating habit, it is also important, to eat the right foods with our daily meals. This is more important with breakfast as we will prepare it at home. Moreover, it will pave our way for the rest of the whole day.

It is a fact that protein and fibre rich diet can manage our hunger in a better manner during the day. People feel a lower level of carvings all day. Therefore, they are satisfied. Fibre not only adds bulk to meals but also take a long time to digest. Therefore, we feel satisfied for a longer period of time.

Some examples of high protein as well as high fibre breakfasts, as part of healthy eating habit, are
  • Greek Yogurt parfait with high fibre cereal.eat protein and fibre rich breakfast as a healthy eating habit
  • Banana berry smoothie.
  • High protein cereal, milk and fruit.
  • Cottage cheese with fruit.
  • Apple flax breakfast squares.
  • Whole grain oats with dry fruits.
  • Poultry sausage with eggs and toast.
  • Fruits-and-protein smoothie.
  • Strawberry and Quinoa Parfait.
  • Oatmeal with walnuts, maple syrup or honey, chia and 1 fruit.

3. Choose healthy snacks:

Generally, people think that it may lead to weight gain. But, healthy and planned snacks are an essential part of our healthy eating habit. It helps us to curb our appetite along with keeping our energies all day long. It also helps us from overeating at mealtime as we are not too hungry.

If we undergo any workout or exercise, then we will have some snacks. It will help to recover the energy that we lose during exercise. Another important thing is that our snacks will contain a maximum of 150 calories. Further, we will take it, if we are extremely hungry.

List of some healthy snacks, under healthy eating habit, is
  • healthy snacks added to healthy eating habits

    source google image

    Apple slices with peanut butter.

  • Sliced tomato with feta and olive oil.
  • Hard-boiled eggs.
  • Greek yoghurt and mixed berries.
  • Avocado and salsa on Ezekiel toast.
  • Banana, protein and almond milk smoothie.
  • Cottage cheese with tomato, cucumber and avocado salad.
  • Green olive, walnut and pomegranate dip.
  • Yoghurt with nuts and berries.
  • Mango-raspberry fruit roll-ups.
  • Crispy sweet potato fries.

4. Take time to complete food:

At first, we will take a minimum of 20 minutes to complete our meal. We will eat slowly whatever we eat and whenever we eat. This is another healthy eating habit.

Studies revealed that when we eat slowly, we feel satisfied. Therefore, we eat a lesser quantity. It helps us to control our weight. We will chew the food well and minutely. Further, we may talk with others to kill some time.

Furthermore, we can use smaller plates. It will limit our food and save us from overeating which is not a healthy eating habit.

Most importantly, we will chew each bite for 33 times.

Another important thing is that our brain and stomach take around 20 minutes to communicate. So what we eat now, our brain will react after 20 minutes. If we eat too fast, then there is every chance of overeating. In the course of time, this unhealthy eating habit will cause several physical problems.

5. Find ways to manage stress:

Always remember, stress eating is not suitable for a healthy eating habit. It is bad for our health. So we will learn stress management technique.

Step 3:

Here we will change our food items. This is the most important step in healthy eating habits.

1.Intake foods containing lean protein:

Lean protein is very good for our health. It is an essential nutrient in our diet. It is urgently necessary to perform all the body functions smoothly. Therefore, we need this kind of food item with our every meal.

In fact, the Reference Daily Intake (RDI) of protein for an adult is 50 grams when he intakes 2000 calories daily. Although, individual protein and calorie need depend on age, sex, height, weight and activity level.

Generally, one serving of protein serves 3-4 ounces. This is the size of our palm.

However, foods containing lean protein are extremely important for healthy eating habits

A sample list of such items are:

  • Beans, soybeans, peas and lentils. (lentils are an essential part of Bengali food).
  • Cottage cheese with low fat.
  • Lean pork.
  • Egg as well as egg whites.
  • White fleshed fish or sea fish.
  • Salmon.
  • Greek Yogurt.
  • Tofu and other soy foods.
  • Skinless, white-meat poultry.
  • Oyster.
  • Low-fat milk.
  • Low fat or nonfat dairy.
  • Nuts, nut kinds of butter and seeds.
  • Almonds.
  • Chicken (Also read chicken korma curry).

But, it does not mean that we cannot occasionally eat protein food with high fat.

2.Intake food with antioxidants:

At the same time, we will intake foods that contain sufficient antioxidants. It is another important healthy eating habit. For more details, read my article on the nutritional and health benefits of antioxidants.

3. Eat six to nine servings of fruits and vegetables daily as healthy eating habits:

At first, fruits and vegetables contain lower calories. Further, they are nutrients rich. If we take sufficient servings of them, then we can get various nutrients from them.

When we eat one or two types of fruits or vegetables, we will limit our nutrient intake. Instead, we will try a wide range of fruits and vegetables. We will use a few of them alternatively.

Further, we will choose a variety of fruits and vegetables that are deep in colour. Also, remember that we will include the rainbow colours in our diet.

4.Prefer whole grains:

It is another important aspect of healthy eating habits.

Indeed, we will prefer whole-grain foods over refined grains. Because they are less processed compared to processed food. Actually, they present us the total grain kernel. We will get endosperm, germ as well as bran.


These foods contain a higher amount of protein and fibre along with all other nutrients, like vitamins, minerals, antioxidants. Whole grains are also helpful to lower the risk of cancers, diabetes and heart diseases.

Examples of some whole grains foods are:
  • Oatmeal.
  • Brown rice.
    eat whole grains as healthy eating habits

    source google image

  • Barley.
  • Corn.
  • Millet.
  • Buckwheat.
  • Quinoa.
  • Whole-wheat bread, crackers or pasta.
  • Popcorn.
  • Bulgur.
  • Whole rye.

We need four to seven servings of them daily.

5.Limit junk foods:

Junk foods are not healthy eating habits. Therefore, we will limit junk foods like:

  • Pastries, cookies and cakes.
  • Most pizzas.
  • White bread.
  • Sweetened breakfast cereals.
  • High-calorie coffee drinks.
  • French fries and potato chips.
  • Sugars and refined foods.
    Junk fruits to avoid

    source google image

  • Foods with excessive fat and hydrogenated oils.
  • Sugary drinks.
  • Fried, broiled or grilled food.
  • Processed meat.
  • Ice cream.
  • Soda.
  • Milkshake.
  • Most fast-food meals.
  • Anything with added sugar.

6. Give up all types of Addictions

As, we are practising healthy eating habits, so we will stop all our addictions. If possible, we can stop it suddenly. Otherwise, we will limit it at the beginning. Then we will stop them gradually.

However, we will choose decaffeinated and sugar-free fluids. This includes plain water, flavoured water, tea and decaf coffee. Additionally, we will cut all types of sweetened beverages like sweet teas, juices, sodas and alcohol.

7.Drink sufficient water:

We need to drink sufficient water daily. It is another integral part of our healthy eating habit. We require this for normal body function. It is our body’s main chemical component. In all honesty, it comprises about 60% of our body weight. Every organ, tissue and cell of our body need water. In fact, we require a different amount of water or hydrating fluids daily depending on various factors.

We lose fluid and water from our body due to urine and bowel movement, perspiration along with the breath. Therefore, we need to replenish almost the same amount.

As per the National Academies of Sciences, Engineering, and Medicine, our daily necessary fluid intake amount is:
  • About 15.5 cups (3.7 litres) of fluids for men.
  • Approve 11.5 cups (2.7 litres) of fluids a day for women.

About 20% of our daily fluid intake generally comes from our food and the rest of our drinks.

Health authorities generally mention eight 8-ounce glasses. It equals to 2 litres or half a gallon. It is the 8×8 rule. Indeed, it is easy to remember.

8.Taking food supplement:

Sometimes, we may add vitamins and minerals rich food supplement as part of a healthy eating habit. These are helpful for those who have food allergies or diet restrictions. Besides, they may be picky eaters.

Generally, we need a multivitamin supplement or iron supplement, particularly for adolescent women or pregnant lady.

We will use them as support food, not main food. We will not rely on them. They are a food supplement, not our main food.

In this way, we can adopt healthy eating habits. If anyone can follow the above steps, then he will have no difficulty. Otherwise, it will be very hard.

Healthy eating habits will increase our health condition along with our level of happiness.

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About the author

Banani Chakraborty

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