1. Home

  2. Routines

  3. Healthy Eating Routine
Healthy Eating Routine

Healthy Eating Routine

Author avatar

by Alex Nekritin

CEO and Founder of Ultiself

Intro icon Healthy Eating Routine - Intro

Eating healthy is a core recommendation when it comes to improving yourself and preserving your overall health. It involves picking a balanced diet with high-quality foods, including all food groups in the right amount, and minimizing sugar, salt, and unhealthy fats.

By eating healthy, you’re going to get tons of benefits, which include: getting a healthy weight, improving your appearance, preventing chronic diseases, lowering inflammation levels, lowering cholesterol levels, and improving your sleep quality.

Here’s a routine with essential habits to improve your diet.

Habits

Morning

Consume Healthy Fats

DESCRIPTION - Fats are an important source of energy for your body and mind. But not all the fats are healthy. Some of them can lead to health problems like heart disease and obesity. To make sure you get this energy from the right source, you need to include monounsaturated and polyunsaturated fats in your diet. Regular consumption of these healthy fats has been found to help lower cholesterol levels and reduce the risk of heart disease.

ACTION - Eat foods like avocados, almonds, hazelnuts, seeds, salmon, and tuna, regularly.

5X / WEEK

Best Time of Day: Morning

Take Probiotic

DESCRIPTION - To get the most out of the food you eat, your gut health must be optimal. Probiotics contain living microorganisms that help keep the gut microbiota in good condition. There is growing scientific evidence that supports the consumption of probiotics as a way to prevent multiple diseases and stay healthy. You can find them in foods like yogurt, kefir, sauerkraut, or probiotic supplements. If you get a supplement, make sure you get them from a reliable source, because they are not strictly regulated by health institutions.

ACTION - Eat foods with probiotics or a supplement regularly.

6X / WEEK

Best Time of Day: Morning

Afternoon

Cruciferous Vegetables

DESCRIPTION - You need to give your body the right nutrients to work smoothly. Cruciferous vegetables are a great source of these nutrients. These vegetables include arugula, turnips, cabbage, radishes, broccoli, cauliflower, and others. They include folates, vitamins E, C and K, and beta-carotene, among others. These vegetables are unique in that they have components known as glucosinolates. One of them, sulforaphane, has been shown to reduce oxidative stress and inflammation in the cardiovascular system.

ACTION - Add vegetables like arugula, turnips, cabbage, radishes and broccoli, to your daily diet.

3X / WEEK

Best Time of Day: Afternoon

Evening

Journaling

DESCRIPTION - Changing your diet is not that simple. Eating habits tend to be quite strong. Keeping track of your diet, the changes you make, and your physical activity can strengthen your new eating habits. Writing down frequently and consistently the changes you make and how you feel about them can be very helpful, especially if you are trying to lose weight.

ACTION - Journal regularly the changes in your diet and the effect it has on your overall health.

5X / WEEK

Best Time of Day: Evening

Any Time of Day

Hydrate

DESCRIPTION - Water is essential for the functioning of every cell, fluid, and reaction in your body. It’s a must for everyone. Centers for Disease Control and Prevention (USA) says hydration is essential to general health. Dehydration can cause mood changes, constipation, kidney stones, and other problems. Since your body is constantly moving, it is best to keep it hydrated. If you exercise regularly, you should drink even more water.

ACTION - Drink 2-3 liters of water spread consistently throughout the day to stay hydrated.

7X / WEEK

Best Time of Day: Any

Minimize Sugar Consumption

DESCRIPTION - Sugars are another source of energy for your body. However, excessive added sugars have no place in a healthy diet. They give you a lot of energy but have very few nutrients for your body. These lead to weight gain, chronic obesity, diabetes, heart disease, and many more health issues. You should reduce or remove processed and packaged foods, candies, and sodas from your diet. According to the World Health Organization (WHO), the intake of free sugars should be less than 10% of total calories in a day.

ACTION - Decrease the amount of added sugar in your diet.

7X / WEEK

Best Time of Day: Any

Cooking

DESCRIPTION - A great way to improve your diet is cooking for yourself. Cooking more regularly will make you more conscious about your food choices and may encourage diet changes. In a study by National Health and Nutrition Examination Surveys, they found that home-cooked meals are associated with lower consumption of sugar and fats. Eating out is more expensive and frequently is not related to a higher nutritional value. Home-cooked meals decrease up to 28% the likelihood of overweight and excessive body fat.

ACTION - Regularly cook your own food.

6X / WEEK

Best Time of Day: Any

Core Habits icon Why Core Habits are Important for Healthy Eating

Sources list icon

Sources

ExpandCollapse
  1. The difference a healthy diet can make. https://www.health.harvard.edu/heart-health/the-difference-a-healthy-diet-can-make
  2. Interactive Nutrition Facts Label. https://www.accessdata.fda.gov/scripts/InteractiveNutritionFactsLabel/fat.cfm 
  3. Cruciferous vegetable consumption is associated with a reduced risk of total and cardiovascular disease mortality. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3127519/
  4. Get the Facts: Drinking Water and Intake. https://www.cdc.gov/nutrition/data-statistics/plain-water-the-healthier-choice.html
  5. Guideline: sugars intake for adults and children. https://www.who.int/publications/i/item/9789241549028
  6. Health benefits of taking probiotics. https://www.health.harvard.edu/vitamins-and-supplements/health-benefits-of-taking-probiotics
  7. Cooking at Home: A Strategy to Comply With U.S. Dietary Guidelines at No Extra Cost. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5401643/
  8. Frequency of eating home cooked meals and potential benefits for diet and health: cross-sectional analysis of a population-based cohort study. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5561571/
  9. Dietary Self-Monitoring and Long-Term Success with Weight Management. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4149603/
Category icon

Category

 Mood  Confidence  Health  AntiAging  Sleep  Digestion  Immunity  Fitness  Energy  Productivity  Sharpness
Discover More Routines

Rate Routine

Healthy Eating Routine

Get the PDF version

"Healthy Eating Routine"

Enter correct email address

Get PDF now

No spam! We hate spam as mush as you do.

Thank You!

Click below to download your article now.

Download Now

Here are 3 special bonuses for you:

Download Our Breakthrough App

Build your best self with the right habits fast

Get Started for FREE

Access our Private Facebook Group

Collaborate with like minded habit hacker

Get Cutting Edge Content on Instagram

Get daily science backed biohacking and self improvement tips

Contact us

 

 

 

 

Thank you

Thank you for your message. It has been sent.

Close