Healthy Eating Habits: Finding What Works for You

In our last two posts, we explored food journaling and then mindset. Today, we're opening the next layer: what healthy eating actually looks like for you.

There's so much information online about what healthy eating is or should be, and it can feel overwhelming. Here's the truth: every person is unique, so every person needs their own way of eating. That doesn't mean your eating lifestyle can't look similar to someone else's. Of course it can! Most families eat the same dinner together, and nobody is cooking four different meals for four different people every night.

If your food journal showed you're eating more sugar than you realized (which is very common), now is a great time to start making small adjustments.

What Are You Hoping to Accomplish?

Before changing anything, take a moment to get curious about why you eat. Do you eat simply to get through the day? Do you eat for the love of food (hello, foodies)? Do you reach for food when you're stressed, emotional, or bored?

There's a reason the old saying goes, "Never go grocery shopping when you're hungry." When we're hungry, we tend to grab foods that aren't the best quality for our bodies.

It also helps to know whether your goal is to lose weight, maintain your weight, or gain weight. That answer shapes how much or how little you'll want to eat each day.

The Basics: What to Include Daily

Here are some simple building blocks for a healthy day of eating:

1. Fruits and vegetables. These are a must. Some fruits are especially supportive for digestion, like pineapple, dates, pomegranate, apples, berries, and citrus. Dark leafy greens are packed with antioxidants and so much more.

2. Protein. Protein helps build and maintain muscle. Regenerative, grass-fed sources are best, and plant protein is a wonderful option for those who don't eat meat.

3. Healthy fats. Think avocado, olive oil, tallow, and regenerative grass-fed butter. (No seed oils, please!)

4. Grains. Sourdough, regenerative flours, red wheat berries, and other whole grains.

5. Dairy. This one can be a bit controversial, but if your body tolerates dairy, look for products from regenerative farms. Many local farms and farmers markets offer regenerative milk, butter, and cheese, and it's worth seeking them out. I'm so thankful I can enjoy regenerative dairy again!

Listen to Your Body

Here's the main takeaway: eat from the major food groups, and keep it as simple as you like. Eat as often or as little as feels right for you.

Then pay attention to how your body responds. In the two hours after a meal, and even over the course of a full day, your body can tell you a lot about what's happening in your digestive system. Do you notice bloating, indigestion, or gas? Those are clues worth listening to. If bloating is a regular visitor after meals, your body may benefit from digestive enzymes to help break down your food.

Timing Matters Too

I suggest eating your first meal between 8 and 10 a.m. (I usually have a smoothie during this window) and finishing your last meal between 6 and 7 p.m., about three hours before bedtime. If your body is still busy digesting when you lie down, it can't fully shift into rest-and-repair mode, and your sleep may suffer.

Personally, I eat smaller amounts throughout the day. Others feel best with two or three larger meals. There's no single right answer, only what works for your body.

Quality Over Quantity

Yes, higher-quality food can cost more. But foods full of preservatives and chemicals tend to leave your body wanting more. Whole, clean foods fill you up and keep you satisfied longer, and healthy fats play a big part in that.

So choose your food wisely, and be gentle with yourself as you make changes. If you'd like support creating healthier eating habits, I offer two ways to work together: in person through Find Your Balance, or virtually through Living Your Best Health.