It’s tough… Being healthy, that is. There’s so much to juggle and consider. These 21 healthy eating tips will help speed up results and are fun to try!
Being a certified trainer myself and Lauren being a nutrition nerd all of her life has given us a lot of experience helping ourselves and others to becoming happier and healthier people.
Over the years, we have discovered quite a few healthy eating tips and tricks to making healthier food…
So we have compiled those into this little guide so that you can implement these tips yourself. They are all easy and simple enough that you can incorporate them into your everyday life!
Whether your health goals are to lose a little weight or to look sexy naked, we hope this little article pushes you a little further towards your goals.
21 Must-Try Healthy Eating Tips
1. Cook with fat burning oils like coconut oil rather than vegetable oils.
Coconut oil has been proven to help the body burn an extra 130 calories per day when consumed (study).
By trading in fat storing oils like vegetable oil for coconut oil, you will already have made a serious change in your health!
Use organic, unrefined coconut oil, because it has not been processed and stripped of its many nutrients and health properties.
2. Make your own salad dressings.
Store-bought dressings are WAY too high in calories and contain metabolism-slowing ingredients.
Instead, use ingredients like fresh fruits, apple cider vinegar, red & white wine vinegar, lemons, and your own spices to make your own.
For instance, here’s a great citrus vinaigrette from our friends at Metabolic Cooking you can try:
Juice of 1 orange and 1 grapefruit
1 tablespoons fresh lemon juice
1 tablespoon olive oil
1 tablespoon Dijon mustard
1 tablespoon low-sodium soy sauce
2 teaspoons minced peeled fresh ginger
It’s great on Asian salads, and you can rub it on some lean meat before grilling. 🙂
3. Use lemon juice and pepper to season vegetables.
Lemon juice has been shown to help with skin complexion, digestion, and craving control (study).
Black pepper also has been shown to help the body’s digestive processes by increasing hydrochloric acid.
Adding these ingredients to your vegetables will give you a healthy boost AND make your vegetables yummier.
Next up on the healthy eating tips and something we do almost every day…
4. Soak oats in milk overnight.
Having a quick, pre-made breakfast will save you time, energy, and calories.
You can also soak chia seeds with oats overnight in unsweetened nut milks like almond or coconut for additional protein and energy.
Leave it in the fridge overnight, and your breakfast will be ready to go in the morning!
Other awesome toppings:
Nuts and Seeds (especially chia seeds and almonds)
5. Have 2-3 healthy, go-to recipes for every meal.
A problem that most people face is that they never have any “go-to” healthy meals that they can fall back on at any time.
These meals should be simple to make and something you love the taste of.
An example would be a healthy smoothie recipe you love or even a sweet potato and egg hash recipe.
This is something we have grown to love and is easy to make over and over again. 🙂
6. Make healthy soups.
Soup is not only super easy to make, but it’s also inexpensive. All it takes is some beans and whatever veggies you have left in your fridge.
Plus, beans contain iron, protein, and fiber, which are 3 ingredients we could all use some more of in our lives!
Make a large batch and freeze leftovers, so you’ll have a pre-made meal in the freezer for future use.
7. Plan for leftovers.
When you make a large portion of something, go ahead and put the leftovers away BEFORE you start eating.
This will make sure that you don’t eat everything you cook…
If cooking for your family, just do the best you can at getting the excess out of harms way!
This way, you’ll also have another healthy meal waiting for you tomorrow!
8. Roast your veggies in batches.
Broccoli, carrots, onions, whatever… Slice them up, toss them with some coconut oil or extra virgin olive oil, add some salt and pepper, and throw them on a baking sheet.
Roasting vegetables in the oven is an easy way to cook large batches of vegetables at a time.
Plus, you can keep them in your fridge as a staple for when the afternoon hunger strikes.
Hint: Roasted chickpeas and roasted carrots REALLY DO taste like a yummy snack!
9. Use Cajun seasoning for… EVERYTHING!
It’s a great seasoning for just about everything you can think of, and it will keep you from feeling the need to add other ingredients such as cheese and sugars for flavor.
It literally goes on everything, including eggs, fish, meats, potatoes, rice, and all vegetables.
Tony Chachere’s Creole Seasoning is the best. Look for the green container in your local grocery store or on Amazon.
10. Spice things up!
Ingredients like cayenne pepper have been shown to boost the metabolism and curb appetite cravings (study).
Turmeric has also been shown to lower blood sugar and reduce strong food cravings.
If you don’t like the heat, try using cinnamon, because it has been show to help improve insulin sensitivity and promote healthy digestion!
Next up on our healthy eating tips is a great substitute for pasta.
11. Substitute zucchini noodles for pasta.
This helps cut calories and provides you a way to get more veggies in your life.
The best meal options for this are lasagna or avocado pesto noodles.
Here is a great recipe for No-Cook Zucchini Noodles with Avocado Pesto.
12. Substitute non-dairy milks such as almond, cashew, or coconut when cooking.
You may already be on the non-dairy milk train, but if you aren’t… You should get on it!
Regular milk has harmful ingredients that mess with the body’s hormonal systems, and thus, your metabolism.
Plus, you can’t tell the difference AT ALL when you substitute the milk in recipes. So start with cooking first if you aren’t ready to drink it by itself yet.
13. Remove the sugar from pancakes and add protein powder.
Protein in an important part of clean eating, and we felt it was important to include this protein powder trick on the healthy eating tips.
Okay, so pancakes aren’t healthy, but sometimes you want to splurge or you might make them often for your kids.
Most recipes call for sugar in the recipe. Did you know that you can make it without the sugar, and you literally can’t taste the difference?
You don’t need sugar IN the recipe, and you can add protein powder for a healthy bump of fat-burning goodness!
14. Sub mashed cauliflower for mashed potatoes.
Cauliflower contains about 1/3 of the calories of potatoes.
Steam cauliflower on the stove or roast it in the oven, then mash it up like you would with potatoes.
You can add the same ingredients. We recommend: a little non-dairy milk, grass-fed butter, and some salt and pepper.
Garlic and onion are of course other great options!
15. Drink protein shakes.
The key here is to find a good protein powder that tastes awesome but doesn’t have a lot of additives and sugar.
Try a protein shake with chocolate protein, peanut butter (or PB2 for less calories), unsweetened non-dairy milk, and some ice.
Blend it up, and it tastes like a milkshake! But’s it’s SO healthy!
16. Cook popcorn on the stove.
Toss out the microwavable, processed, artificial butter-covered popcorn in your pantry, and try some from nature.
Buy the unpopped kernels from the grocery store, and cook them on the stove with a little coconut oil.
This is also a favorite of ours on the list of healthy eating tips.
It’s really not that difficult and tastes soooo much better.
Add some sea salt, and you’re good to go!
You can even sprinkle a little melted coconut oil over the top as well if you want to indulge a little!
17. Use more avocados.
Avocados are an incredible source of healthy fats.
And they are actually a fat that can help you BURN FAT, as crazy as that sounds!
They can also often be substituted for butter, milk, cream, or cheese.
And not just for lunch and dinner… Try these in your favorite desserts as well. There are a lot of great avocado pudding and avocado cookie recipes out there!
18. Use DIY Smoothie Packs.
Everyone knows how healthy smoothies are, but I think most people just feel like they don’t have the time or energy to make them.
DIY smoothie packs solve both of these problems.
Go to the grocery and buy enough ingredients to make SEVERAL smoothies. Chop them up, add them to a Ziploc bag, and freeze them.
When you’re ready for your smoothie, just pull the bag from the freezer, and dump it into the blender with some water or almond milk!
19. Use a non-stick pan.
This is a crucial part of the list of healthy eating tips. A really good non-stick pan will allow you to cook even eggs without an ounce of butter or oil.
This is a really quick way to cut down on calories. Think about the difference it can make when you use it at every meal.
Cutting the cooking oils and butter out of breakfast, lunch, and dinner can have a big impact on your daily calorie intake!
Let’s move on to number 20 on our healthy eating tips.
20. Cook with beets to cut down on artificial sugar.
Beets are naturally sweet and obviously don’t have any added sugars in them.
They are also a naturally detoxifying food and high in antioxidants, so we could all definitely use a little more of them in our lives!
Add them to your soups, salads, desserts, or dinner to sweeten things up a bit.
Avoid regular sugar, even honey, when possible.
21. Have the right tools on hand.
This will help you cut calories and make foods like vegetable noodles and apple chips. Most people don’t make those kinds of healthy substitutions, because they don’t have the right equipment.
They really are really easy to make when you have the right tools on hand though!
If you liked this article on healthy eating tips and are ready to build some long-term healthy eating habits, our 21-Day Fat Loss Challenge is the best place to start!
People lose an average of 10-21 pounds in 21 days and absolutely love it! But even better than the weight loss is the feedback we get from people about how the program has taught them how to change their eating habits and find a diet that truly works for them in the long-term.
We have over 1,000 people in our private support group going through the Challenge together, and they share experiences, results, motivation, and lots of recipes!
If you are ready to make some changes in your life, this is the ONLY place you should start. We will teach you exactly how to make the necessary changes in your diet and your lifestyle and how to keep them “beyond the diet.”
Click HERE to check it out and get started today!
Leave us a comment below if you enjoyed this article or have any questions!
Alex & Lauren
The Avocadu Crew
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