Healthy Eating Habits Tips
“Eat like a queen at breakfast, a king at lunch, a pauper at dinner” - Adele Davis, nutritionist.
Drink a glass of water first thing in the morning when you wake up. Drinking water first thing in the morning rehydrates your body after sleep, helps digestion and metabolism, improves cognitive function, and can even boost your mood and energy levels. Since the body experiences natural fluid loss overnight through breathing and sweating, a glass of water upon waking can replenish these fluids, support the digestive system's movement, and flush out waste products.
Eat within an hour of waking to get your metabolism rocking. Eating breakfast within one to two hours of waking up can help stabilize blood sugar, boost metabolism, improve mood and cognitive function, and reduce cravings later in the day. However, the ideal time for a meal can vary based on individual hunger cues and sleep-wake cycles. A balanced meal of whole-grain carbs, protein, and healthy fats is recommended over processed, sugary foods for sustained energy and metabolic health.
At each meal, check in with your Hunger Scale - practice eating until only 80% full. This is a concept called Hara Hachi Bu, a Japanese mealtime motto meaning "belly 80 percent full". Originating from the Okinawa Blue Zone, it's a practice of mindful eating to stop before you are completely full, allowing you to feel satisfied rather than stuffed. This practice encourages slowing down, paying attention to your body's hunger and fullness cues, and potentially contributing to a longer, healthier life by reducing the risk of overeating and chronic disease.
Mealtimes will likely be about 4-5 hours apart for most people. The more active someone is, the more frequently they may need to eat. Set your 3 meals a day and add healthy snacks in between, when necessary to avoid sugar levels’ spikes. Drinking water regularly can avoid for you to feel hungry if you are eating healthy and magic meals.
Focus on Magic Plate meals for proper macronutrient balance at each meal.
Eat only “Magic Snacks” between meals (includes protein, fat and fiber).
Book yourself for at least 20 minutes for each mealtime in your calendar every day and commit to it, keep it consistent and eat at the same times as much as possible. Eating at the same times every day offers benefits like regulating appetite and digestion, stabilizing blood sugar, improving sleep and mood, and supporting your body's circadian rhythm to optimize metabolic health. This consistent schedule helps align your internal biological clocks with external cues like light, promoting overall physical and mental well-being.
Eat dinner at least 2-3 hours before you go to bed. This improves sleep quality and digestion by giving your body time to process food, which reduces discomfort like bloating and heartburn. This practice also supports metabolism and blood sugar regulation, and can help curb nighttime hunger. For some individuals, such as athletes or people with diabetes, a small, nutrient-dense snack before bed may be beneficial for muscle recovery and preventing blood sugar dips ,respectively.
Eat slowly and be present, savoring each bite and ensuring thorough chewing before swallowing. Remember digestion starts in your mouth.
If your drink coffee or caffeinated tea, observe effect of caffeine on blood sugar. Caffeine masks natural rhythm by providing a “fake” source of energy. Letting go of or decreasing caffeine can help you reclaim your most powerful metabolism. If you have mood swings and energy dips, exploring your relationship with caffeine could be a key to resolving those issues. It is not about giving it up, it is more about not over doing it compulsorily.
Avoid craving for junk even when you are feeling emotional eating in kicking in. Remember how much you love yourself and take ownership and drive to make the right choice to a healthier snack.
Ready to build your first meal? You can download your printable Magic Plate right now over on our Resources and Forms page.
Wellness to your health,
Virginia
