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27 Healthy Eating Tips to Improve Your Diet

Healthy Eating Tips to Improve Your Diet

Let's be honest, maintaining a balanced diet is difficult, but with these healthy eating tips, you’ll be able to combat the temptations of takeaways and junk food. 

It's vitally important to learn what you should consume in order to maintain a balanced diet, but we’ve curated this helpful list of good healthy eating tips that can be easily implemented into your daily life.

If you wish to learn more about the effects dieting can have on your health, why not sign up for OriGym’s Level 4 Advanced Sports Nutritionist course

Our qualification in nutrition offers Ofqual-regulated training with full CIMSPA accreditation and provides you with key knowledge in everything from macro and micronutrients to specialist expertise in meal planning and preparation.

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Tips for Healthy Eating That You Can Implement Now 

Tips for Healthy Eating right now

When it comes to improving your diet, there is no better time to start than the present, which is precisely why this section is dedicated to changes that you can make within the immediate future.

Please note, just because these changes can be implemented right now, does not mean that they will act as some miracle cures and improve your diet overnight. 

In order to see sufficient, long-term results, you need to personally put the effort in. 

#1 – Stay Properly Hydrated Throughout the Day

Healthy diet tips for drinking water

We all know drinking water is vital, but there are a lot of misconceptions about the facts surrounding just how much we should be consuming on a daily basis. 

According to expert research, it’s about 11 cups a day for women and around 16 a day for men.

Regularly drinking water is beneficial as it helps to regulate your body temperature, hence the reason you’ll often feel thirsty on a hot summer’s day. 

In doing so, you can prevent yourself from overheating and suffering from the consequences which include dizziness and nausea. 

Water has also been proven to lubricate your joints in order to keep your body moving smoothly, which is ideal if you suffer from issues or pains in your bones. 

Additional general perks of drinking water include:

  • Substantially improved sleep quality
  • Developed brain cognition 
  • Improving your general mood

Drinking water healthy eating tips

If you’re in search of some tips for healthy eating, remember that it doesn’t actually matter how you consume the water. 

If you don’t enjoy its taste (or lack thereof) you could include it in a low sugar cordial, hydration tablets, or in your personal choice of hot drinks (like tea or coffee). 

Whilst discussing tips for healthy eating, it’s important to know when your body requires water. To spot the signs of dehydration in your day-to-day life, be on the lookout for: 

  • Feelings of excessive thirst.
  • Having a dry mouth or lips.
  • Producing dark yellow urine.
  • Feeling nauseous and light-headed.

There's essentially no downside to drinking the recommended daily amount of water. Just be sure not to exceed this recommendation, or else your kidneys could run into trouble as they won’t be able to get rid of the excess water, which could lead to health issues.

 

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#2 – Eat a Variety of Vegetables

healthy diet tips vegetables

But staying hydrated isn’t the only lesson that is taught to us from a young age. When researching topics such as ‘how to eat healthy foods?’, practically every resource will stress the importance of eating vegetables as a cornerstone of your diet.

According to a study from the Harvard School of Public Health, the benefits of eating vegetables are much more significant than you might first expect.

For example, there’s evidence to suggest that varied vegetable intake can help to reduce the risk of:

  • Cardiovascular disease
  • Heart disease 
  • Strokes

The study linked above followed 110,000 men and women and their dietary habits across 14 years. It found that people who consumed 8 servings of vegetables a day were shown to be up to 30% less likely to have suffered from any of the conditions listed above.

fruit and veg healthy diet tips

A follow-up study determined that people who ate more vegetables over a 24-year period were shown to have lost more weight than those who ate less. 

However, starchier vegetables like potatoes actually showed test subjects gaining weight.

Regardless of whether you’re looking to improve your heart health or lose weight, one of the tips for eating well that we can impart is to include the following into your diet:

  • Leafy greens (spinach, kale, cabbage)
  • Carrots 
  • Red peppers
  • Acorn squash 

You don’t even have to eat these individually and can instead incorporate these into your everyday meals, such as mixing them into your favourite pasta or curries recipes. 

#3 – Try Eating Healthier Carbs

eating complex carbs for healthy diet tips

Whether you’re aware of it or not, carbs likely make up a large chunk of your daily diet, through the consumption of foods like:

  • Pasta 
  • Rice
  • Bread 
  • Potatoes 

This includes all the vacations that these products produce too, including the likes of crisps and french fries.

Due to the varied nature of carbs, you need to know what options are the healthiest ones. For example, oats are actually a natural carbohydrate option that is also high in fibre and protein. 

These are a very versatile food too, as you could incorporate them into the likes of your breakfast porridge, or into your daily smoothie or protein shake. 

complex carbs diet tips

As part of our healthy eating tips, here are a few more healthy carb options you can incorporate into your diet:

  • Quinoa 
  • Beans 
  • Lentils 
  • Whole Wheat varieties of pasta and bread

Incorporating the likes of these foods into your meals will allow you to get all the added benefits of complex carbohydrates, without having to eat foods that contain harmful fats. 

 

 #4 – Try a ‘Fakeaway’ Meal

healthy eating tips fakeaways

With all this talk of cooking and what to eat, we’re aware that some of you may not have the same culinary experience as others, as such you may rely on takeaways at several points throughout your week.

However, fakeaways is a term that refers to cooking that mimics the style of your favourite takeaways, but with much healthier ingredients.

If homemade food is your thing, then you can find neverending lists of fakeaway recipes online, from the likes of celebrity chef Jamie Oliver.

However, if you’re not a fan of cooking there are meal delivery services (such as The Skinny Food co.) that can deliver fakeaways straight to your door. 

Services such as these offer quick bites that you can use for one-off meals, or you buy in bulk. 

Naturally, when it comes to tips for healthy eating, cutting out takeaways that are dripping harmful fats is a fairly obvious one, but some simply choose to eat them out of sheer convenience. 

But fakeaways are proof that you can still get your favourite fix, in a time-friendly manner.

#5 – Get Inventive with Your Meals

Ideas for healthy eating tips

One of the biggest misconceptions about healthy eating is that your meals have to be bland and boring - and let’s be honest if you’re eating nothing but plain chicken and rice, you’ll get frustrated with your diet very quickly!

To remedy this issue, you need to be creative with your food! Let your inner chef loose with flavourful spices, sauces and everything in-between. 

When it comes to healthy eating tips here is an obvious one that many individuals sometimes forget, use every possible resource at your disposal. 

Recipes can be found everywhere from the internet to cookbooks, so collect as many as you can.

Let’s use the example of chicken and rice that we gave at the start of the point. Why not spice this traditional recipe up with Tasty’s paprika chicken and rice bake.

examples of healthy dieting tips recipes

Of course, this is just an example we have plucked at random, but by simply typing ‘chicken and rice recipes’ into a search engine, you’ll be met with thousands upon thousands of results to choose from. 

Therefore, when it comes to tips for eating well we’d always recommend getting creative with your food. Don’t settle for foods that are boring, as healthy doesn't need to equate to boring.

# 6 - Be Aware of Sugar Content in Drinks

Drinking healthy eating tips

Whilst being aware of what you’re eating is so important, you need to pay equal attention to what you’re drinking. 

Sugary drinks are one of the most damaging products to a good, healthy diet. This is largely due to the fact that we spend so much time focusing on what we’re eating, that we sometimes let monitoring our drinks fall through the cracks. 

Many can correctly assume that sugar is added to soft drinks to enhance their flavouring, for example in a single can of Coke you can find a whopping 39g of sugar

However, did you know that high levels of sugar can be found in drinks that are perceived to be healthy? 

For example, Lucozade Sport contains 8.8g, meaning that just one bottle eats up all of your recommended intake. 

Sugar content in drinks is something you need to be considerate of, as drinking just one can can potentially undo all the hard work you’ve put in throughout the day.

Sugary drinks healthy eating tips

If you think the weight gain from this excessive amount of sugar is bad enough, remember you’ll also potentially incur various health issues too. 

Always be sure to check the sugar content of products you buy and be sure to try and stay under the daily recommended amount. 

However, this isn’t the only additive that you need to be on the lookout for.

#7 - Watch Your Salt Intake

salt intake healthy diet plan

Salt is found in a lot of dishes as a flavour enhancer, and while in small amounts it can actually be beneficial to you, excessive amounts can be dangerous over long periods of time.

A simple mistake that many make regarding salt intake is adding it in excess to their foods, because they can’t see the small granules. 

The main tip for eating healthy here is to only add a few pinches of salt to your meals, try not to exceed the daily recommended amount of 6g per day

Like most flavour additives, this can be easily tracked through observing nutrition labels on packages. 

If you consistently eat above this cap, the health issues you could encounter would not only impede your diet, but could even prove dangerous to your overall health. These include:

  • Increased blood pressure
  • Heart failure 
  • Stomach cancer
  • Higher risk of strokes 

amount of salt for a healthy diet plan

However, as we said at the beginning of this healthy diet tip, a moderate amount of salt can have positive effects on the body such as:

  • Supporting digestion
  • Reducing acid levels in the body
  • Clearing the throat and nose 

Therefore, try and ensure that you stay beneath the daily amount, and be sure to check the salt content in any large meal you eat. That way you can feel all the positive effects that salt can have on the body, without worrying about the nasty effects.

 

#8 - Never Skip Breakfast

Healthy diet plan breakfast

Whilst we may be recommending monitoring salt and sugar, one of the most important healthy diet tips we can provide is to simply eat a breakfast every day, as this one meal can help to facilitate your daily goals.

But what do we mean by this? 

Well, do you want your breakfast to be large and filling? Or maybe you prioritise something light that will keep you energised throughout the morning until lunch.

You need to tailor your breakfast around your general fitness goals in order to get the most out of the meal itself. 

For example, porridge’s benefits are huge, keeping you energised throughout the day with its high content of complex carbohydrates, good protein content, and low levels of fats.

Alternatively, dieters who are looking to bulk out their muscles could incorporate things such as:

  • Chicken omelette 
  • Banana protein pancakes 
  • Smashed chickpea and avocado toast

Eating eggs as part of a healthy meal plan

A chicken omelette is a great option for building muscle as it's packed with amino acids which help to build up muscle tissue. 

Even better yet, chicken has been known to contain tryptophan which can increase serotonin, giving you the boost of happiness you need to tackle the day.

Breakfast should be all about setting the standard for the kind of day, and even the kind of diet, you want to achieve. 

To implement this healthy eating tip, you may want to prepare the meals the night before as organisation is a key part to success. This means you can wake up with breakfast ready to go, reducing the likelihood of making poor choices in a moment of sleepiness. 

#9 - Pick Your Nighttime Nibbles Carefully

Best Healthy Eating Tips snacking

As discussed at length throughout this article, no two individuals dieting objectives’ are identical. Therefore, let’s take a look at how you can lose or gain weight through your pre-bedtime dietary decisions.

If you’d like to gain weight, then eating before bed is a great idea. This slows down the metabolism process of your body, helping to retain and gain more weight overnight as you sleep, a benefit which can be further assisted by waking up for a larger breakfast. 

Carbs will also contribute to this weight gain as they’re generally more difficult for your body to digest. Some foods that could aid in this process would be:

Best Healthy Eating Tips cereal

Of course, on the other side of the coin, if your goal is to lose weight then the last thing you want to be doing is snacking well into the night before bed. 

In this instance, it’s best for you to leave a couple of hours between your last meal and your sleep to ensure a night of rest and digestion. 

A light snack or drink won’t do any harm though, so if you’re really hungry before bed then grab a healthy treat like a protein bar or some nuts or fruit to send you off to sleep. 

This will help promote healthy eating habits to keep you on target for a good diet.

#10 - Include Healthy Nuts In Your Diet

Good eating tips nuts

When looking for ways to eat healthy, nuts are often overlooked, but different variations hold unique beneficial properties.

We have compiled a few of the healthiest nuts for a mixture of dietary styles, so you can find the one that fits perfectly into your plan.

Pecans

Eating Healthy Food pecans

Pecans are high in fibre and can aid in your general digestion, but they are also good for:

  • Improving your immunity - They’re high in zinc which lowers the risk of many diseases throughout the body.
  • High in flavonoids - People whose diets are high in flavonoids are less likely to develop chronic diseases and conditions such as cancer, heart disease and diabetes.
  • Improve brain health - Pecans are high in Vitamin E, which has been noted to decrease the chances of developing Alzheimer’s disease and dementia by 25%.

The benefits provided by pecans are many and plentiful, from just our list alone you can see how they can aid your everyday life.

Peanuts

Eating Healthy Food peanuts

If you’re on a protein-based bulking diet, look no further than peanuts as they contain 9.5 grams per ¼ cup, their protein value is extremely high. 

The benefits of protein intake have been discussed at length throughout this article, including the likes of building and repairing muscle. 

Usually, you would have to eat large quantities of foods such as chicken and protein shakes in order to get these levels.

However, here you can simply pick your way through simple snacks whilst ingesting high levels of protein. 

But we’d highly recommend avoiding salted variations of peanuts, as these can contain up to 1.3g per 100g servings.

Almond

Eating Healthy Food almonds

Almond nuts are a fantastic all-round pick to improve your diet. They contain high amounts of nutrients such as:

  • Vitamin E
  • Magnesium 
  • Fibre and 
  • Protein

Which essentially makes them an extremely versatile snack in terms of their nutritional value.

As well as this, almonds have been shown to help lower your cholesterol levels from 4-34%, making them an invaluable snack that can greatly improve the quality of your life. 

For further information on this particular topic, please check out our list of the 11 healthiest nuts to add to your diet.

#11 - Drink Herbal Tea

Eating Healthy Food tea

Much like the benefits of eating nuts, when it comes to drinking herbal teas there is so much to love, and with literally thousands of flavours to choose from you’re guaranteed to enjoy at least one. 

The all-natural ingredients included within these teas help to increase their health benefits, and in order to ensure you buy the right one for you check out this list:

Peppermint Tea

Tips for healthy eating peppermint

This is a great option to help relax you and prepare you for bed - We have already discussed the beneficial properties of sleep, so if you struggle to rest at night a cup of this could help.

If you suffer from sleep-related issues, or simply struggle to switch off after a busy day, the drinks' menthol content. For those who are unaware, this possesses anaesthetic qualities, meaning it can help to numb your senses and induce sleep. 

It's a solid pick to help improve your diet, as sleep is vital for maintaining consistency in your health regime.

This is only skimming the surface, to read more about the benefits of peppermint tea click here.

Turmeric Tea

Tips for healthy eating turmeric tea

When it comes to providing healthy eating tips, we would be remiss if we didn’t mention turmeric tea. This beverage can help to reduce pain, a beneficial quality that may be required following an intense workout. 

Helping to soothe the pain in your muscles will encourage you to return to your workout regime harder and sooner. With the added reassurance that you’ll bounce quickly with this drink, you won’t have to worry about delaying your exercise program due to D.O.M.S (delayed onset muscle soreness).

Drinking this tea can also aid the digestion in your stomach, increasing the metabolism process to help you lose weight in a faster manner. 

As a point of interest when it comes to tips for eating well, herbal teas are completely calorie-free. This makes them a great alternative to water, as you can mix up the monotony of endless cups of water with some exotic flavours and a litany of health benefits.

#12 - Treat Yourself to Something You Want

Healthy Eating Tips treat

When dieting many feel the need to deprive themselves of life's little pleasures, but we’re here to tell you that treating yourself can be effective. Positive reinforcement is a fantastic way to keep your dieting discipline at the forefront of your mind.

When dieting, you should never feel down in the dumps, as that will make the whole process seem miserable. But buying something for yourself can give you the necessary hit of dopamine required to get you through the course of your plan.

Training your discipline with this ‘work for reward’ system has been proven to be extremely effective, not only with dieting but with other aspects of life too. 

An article discussing behavioural modification techniques determined that ‘a reinforcer is a consequence that increases the likelihood of behaviour to recur’. 

This essentially means that you're proven to keep on track with your diet when you give yourself positive reinforcement.

This could be something that you desperately want, from a new handbag to a fresh pair of running shoes. Whatever makes you happy, purchase it as a treat for yourself! 

Incentivising is a key component in maintaining success in your diet plan, so always be sure to reward yourself even over the smallest victories- it'll go a long way.

 

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#13 - Enjoy Yourself!

Healthy Eating Tips summary

Finally, as we come to the end of this section on healthy diet advice, one of the most important pieces of wisdom we can pass along is to have fun! 

Dieting can be stressful, but more significantly, it can often be unsustainable. For example, a lot of diets will see you commit to an extremely rigid and strict regime for about 4-6 weeks in a Bootcamp-style weight loss journey.

This is great for that time, of course, but afterwards, they’re extremely difficult to maintain with such discipline, and many people are prone to relapsing under the stress of their own commitment.

This is why it’s so important to adhere to our final tip; enjoy yourself! You need to have fun, blow off some steam, take the edge off in whatever way you possibly can. 

It's often the case that balancing a life you love with a diet you don’t will help you persevere through temptation, and keep your diet on track.

There's no universal way to diet when it comes to how to eat properly, you just need to enjoy yourself and find something that works for you.

With all this in mind, we can begin to shift our focus away from changes that can be immediately implemented, and look to alternatives that are more suitable for sustaining long term goals.

If you’re enjoying our top healthy eating tips to improve your diet, then we think you’d like these other OriGym articles:

Long Term Healthy Eating Tips For Future Benefits

Long term goals for healthy eating tips

Whilst short term goals and dietary changes can prompt fantastic results, they may not be ideal for everyone. 

Instead, some may prefer to plan out long term goals for their dieting, in order to create a plan that can be implemented over the course of several weeks and months. 

#14 – Plan Out Your Shopping List Beforehand

Good eating tips shopping

Eating healthily at home begins with the type of foods you buy during your weekly shop. For this reason, we strongly advise you to always write out a shopping list beforehand, this will prevent you from floundering through the isles and buying tempting unhealthy foods.

When creating this list, you need to first identify what it is you want from your diet. For example, are you looking to build muscle mass, or to lose weight?

In this instance, some tips for healthy eating we can impart is to conduct some general research beforehand, in order to see what foods will compliment your desired goals. 

For example, when looking to build muscle you should strive to eat foods such as:

  • Eggs
  • Lean meat
  • Soybeans 
  • Tuna

Shopping for and Eating Healthy Food

Simply planning your shopping is proof that healthy food tips aren’t as hard to implement as one might expect. 

By implementing this tactic into your daily routine, you can expect to see significant results in your approach to your diet. 

A great way to make this even easier for yourself is to download nutrition-based software such as MyFitnessPal.

In doing so, you can scan the barcodes of the food, and it will instantly give you all the nutritional details, allowing you to track your dieting over the course of a day, a week or even a month.

Whilst planning a shopping list is an example of our tips for eating well, it can also be useful in everyday life. 

Never again will you have to waste time aimlessly wandering the aisles, instead you can shop with a clear plan in your mind from the get-go. 

Preparation is one of the most important healthy diet tips, so make sure you stay on the ball.

 

#15 – Increase Your Protein Intake

tips for Eating well protein

As stated in the previous point, preparation is one of the most important healthy diet tips we can impart, and if you’re looking to up your protein intake you must first prepare.

Increasing your protein consumption can help to rebuild and repair damaged muscle fibres, but too much protein can also lead to issues such as unwanted weight gain.

So, how much protein is correct for you? Well, that depends on a lot of factors such as:

  • Age 
  • Sex
  • How physically active you are

According to Medical News Today, the average suggested intake of protein is as shown in the categories below:

tips for Eating well protein table

A large fraction of your body is made up of protein components, including your:

  • Bones
  • Muscles 
  • Skin

This is why it’s so important to keep on top of your daily protein intake levels, as they help to maintain your body’s performance, especially as you get older and things like bone and muscle strength become more important to you.

Protein is made up of amino acids, some of which your body can create on its own, whilst others need to be consumed through your diet. 

For further information on eating healthy foods that contain protein, check out this OriGym article debating the benefits of plant vs animal protein sources.

 

#16 - Eat Less Red Meat

Healthy eating tips red meat

When some hear the word protein, their minds may immediately jump to red meat. However, you shouldn’t mindlessly consume this produce just to increase your protein intake.

Frequent red meat consumption is often linked to fatal illnesses like heart disease. In fact a study that included 30,000 participants found that those who were predisposed to eating red meat twice a week suffered from:

A 3% to 7% higher risk (respectively) of cardiovascular disease, including heart attack and stroke, and a 3% higher risk of death from all causes

The important thing here is quantity- you need to keep an eye on how much red meat you eat a week. On its own, red meat can be healthy for some diets, especially if you’re bulking as it’s a source of protein and iron.

However, eat too much of it and the health risks can start to add up. It's all about moderation when it comes to enjoying red meats.

Meats like steak and burgers are also high in saturated fat, which is obviously quite counterintuitive if you’re on a weight-loss dieting regime, so it’s best to steer clear altogether if that’s the case. 

A good diet is one that’s low in red meat and saturated fat, it’s proven to be one of the best ways to eat healthily.

#17 - Keep Away from Sugar 

Healthy eating tips sugar

Much like saturated fats, sugar is notorious for ruining diets because it’s sweet, addictive and absolutely everywhere. You’d be surprised by how many products on the supermarket shelf have had their flavour enhanced by copious amounts of sugar.

Therefore, whilst it may be hard to cut out sugar entirely, one of our tips for healthy eating would be to monitor your sugar intake. 

High levels of sugar could contribute to:

  • Teeth enamel eroding 
  • Fatty liver
  • High blood pressure
  • Type-2 Diabetes 

In fact, an article published in PubMed tested the relationship between increased sugar intake and obesity levels in children and adults, and found that there is a very apparent link between the two.

But through consistent monitoring, you can avoid issues linked to this tasty confection, for reference the NHS recommended intake is no more than 9g worth per day (7 sugar cubes).

Healthy eating tips avoid sugar

Alternatively, the next time you’re at your local supermarket, reach for some natural sweeteners instead of refined sugar. This can be found in the likes of:

  • Dates
  • Applesauce and fruit puree
  • Honey
  • Stevia 

Many brands now make sugar-free alternatives, so even if you don’t want to divert too far away from your usual favourites you’ll still have plenty of options.

#18- Cut Out Fast Food

fast food healthy eating tips

Speaking of harmful additives, as we all know, fast food isn’t exactly considered as part of a healthy diet plan- the problem is that it’s designed to be addictive.

Often being high in fat and potentially harmful in large portions, fast food is undoubtedly a diet-ender, and cutting it out is one of the best tips for eating well. 

The important thing is to not give into your cravings, and try to find a healthier alternative eatery. 

Another issue is that the fast-food industry is built around convenience. It's extremely efficient to pop into a restaurant and have your food within mere minutes after ordering, especially when lots of fast food is priced at incentivising low margins.

Tips for eating well save money

If you succumb to these benefits too easily, then this is a habit you’ll need to break. It’s more difficult and less addicting to stick to your diet regime, but the right path isn’t always the easiest.

The reason that this falls under the long term category is simply that it's a big change to make, and will require dedication on your part. If you find yourself eating fast food regularly, you can begin by gradually cutting down your intake, from 3 times a week, to 2 times per week.

Eventually, you can reduce this down to the point where fast food is no longer a regular feature of your diet. 

Whilst one of our tips to improve your diet is to cut out fast food altogether, you can in fact find healthy alternatives.

#19 - Be Careful Where You Eat Out

Healthy Diet Tips restaurants

Whilst it's fairly easy to recommend just cutting out fast food, we’re aware that some days eating out is a treat that you simply must provide yourself. 

However, please remember that restaurants will have their own unique recipes and portion sizes. This means that whilst you may think it's similar to what you’re cooking at home, it could be double in size and calories/ 

This creates a tricky problem of balancing your strict diet and treating yourself. To overcome this, you may need to inquire with the restaurant/food establishment personally. 

Whilst menus will often indicate whether a meal contains any possible allergens, it will also highlight if the food is:

  • Vegetarian-friendly 
  • Vegan-friendly
  • Gluten-free

Healthy Diet Tips eating out

However, if you don’t find the information you require, such as the amount of calories in one portion, be sure to ask the wait staff instead. 

This can be a highly effective way of gaining the nutritional information that you require, and reduces the risk of overconsuming unwanted calories.

Alternatively, another tip for healthy eating we can provide is to ask for a takeaway box with your meal. This way you will be able to directly control the size of your portion by removing the temptation to eat it all in one sitting.

 

#20 - Reduce Your Alcohol Intake

Drinking alcohol Healthy Diet Tips

Naturally, eating out may also involve socially drinking alcohol with family and friends. 

You may not immediately think of alcohol as a potential detriment to your overall diet, and this is largely due to the fact that it’s often mindlessly consumed.

However, the short-term benefits of reducing alcohol consumption can include lowering your blood sugar levels and preventing things like heartburn and indigestion. 

Lowering your blood sugar levels can aid in a smooth digestion process, which will keep your processing of healthy foods at a steady rate. 

But what is the ideal blood sugar level you should strive for?

Well, according to the NHS:

  • If you monitor yourself at home with a self-testing kit – a normal target is 4 to 7mmol/l before eating and under 8.5 to 9mmol/l 2 hours after a meal
  • If your HbA1c level is tested every few months – a normal HbA1c target is below 48mmol/mol (or 6.5% on the older measurement scale)

Whilst some may want to totally cut out alcohol, we’re aware that this may be a somewhat unrealistic expectation for some, after all, as previously stated we all deserve the occasional treat.

However, if you end up drinking you can always opt for lower-calorie options such as vodka cranberry. On average a vodka cranberry contains 130 calories per serving, which contrast with the 239 calories in a pint of beer. 

Healthy Diet Tips liquid calories

But if vodka or beer isn’t to your taste, check out this helpful chart created by the NHS. 

Please remember that calories aren’t the only important thing to consider when drinking alcohol. Naturally, when drinking you won’t be of sound body and mind, so always be sure to make the smart choices, and know when you’ve had enough.

#21 - Don’t Cut Out Your Favourite Foods

Healthy Diet Tips cut out

We all have our favourite treats, that one little snack you just know you shouldn’t have but eat it regardless. With the influence of toxic diet cultures, you may be under the impression that, while on your diet, you’re forbidden from eating your favourites.

However, we’re here to bust this myth with the following tips for healthy eating! You don’t have to cut out your favourite foods, in fact you’re more likely to stick to a diet if it includes foods that you actually enjoy.

Here are some tips on healthy eating that you can implement to incorporate your favourite food into your newfound diet:

  • Cut back on how much you eat: This is fairly straightforward but reducing the intake of this food can allow you to have it as a special treat. For example, if you enjoy salty crisps, instead of eating these every day, snack on them once a week instead.
  • Look for low-calorie options: Low-calorie options will still allow you to eat your favourite meals and snacks, without the fear that they’re doing irrevocable damage to your healthy diet.
  • Burn off more calories than you consume: If you’re a stickler for a specific brand, certain low-calorie options will be a no-go. So, instead you could exercise for longer periods of time to ensure these calories are burnt off. 

Healthy Diet Tips label

For example, the average packet of Ready Salted crisps contains 132 calories per bag. Therefore, to counteract this you could run for 25 minutes or cycle for 20, in order to burn off 200 calories

Still enjoying some of your favourite sweets may not have been one of the healthy eating tips you expected. Just keep yourself afloat by following some of our advice given above, and you’ll still be able to keep these tasty treats in your life. 

Remember, eating things in moderation won’t detail your entire diet.

#22 - Eat More Fish

Eat fish as part of healthy eating tips

Throughout this section, we have provided a lot of advice on foods that should be avoided. However, when it comes to implementing long term diet guidance you should seek to increase your fish intake. 

Fish is generally an extremely healthy food, no matter the species, but we strongly advise sticking to oily options such as:

  • Trout
  • Salmon
  • Tuna
  • Herring

But why are we passing out this healthy eating tip? Well, these options are packed with omega-3s which can contribute to brain and eye development. 

For more information, on this matter check out this article analysing if tuna is good for you.

Additionally, omega-3s have also been showing to fight bodily inflammation, which can fight off dangers to the body such as heart disease. Overall, nutrition experts recommend you consume 2 portions of oily fish per week if you’re looking to increase your omega-3 intake.

Eat fish as part of healthy eating tips  2

But that’s not the only benefit fish can hold, as white-coloured fish are extremely low in fat, but high in protein. This includes:

  • Cod
  • Haddock
  • Seabass
  • Pollack 

With their protein count, we can say that white fish variations are viable dietary options for anyone looking to build muscle.

But if that wasn’t enough, fish is also known to be incredibly high in Vitamin-D which can help to improve the quality of your sleeping pattern. With all these benefits, it’s easy to see why we’re recommending these tips for healthy eating.

#23 – Enlist the Help of a PT or Nutrition Coach

working with a trainer for tips on a healthy diet

With dieting there is only so much you can learn through your own research, which is why one of the healthy eating tips we’re providing is to work alongside a qualified professional, such as a personal trainer who holds a specialist nutritional certification.

Getting the help of a health and fitness expert will ensure you’re actively working towards your desired fitness goals. 

You won’t have to stress about any potential mistakes, and can instead relax knowing that a professional has your back. 

These qualified trainers will provide their clients with personalised meal plans. These templates will be packed with foods that you not only enjoy, but that help to facilitate your goals too. 

working with a trainer for tips on a healthy diet

So, why are we recommending hiring a professional as part of our healthy eating tips? Well, a systematic review by Lauren T. Williams investigated several studios and concluded that:

The main delivery vehicle for the management of overweight and obesity is the individualised consultation

To break this down, it means that the best way to control your weight is to consult an expert who can teach you how to eat healthy foods, so be sure to get in touch with one if you need the help!

For advice and guidance into topics such as what to look for in a nutritionist, click here.

#24 – Add a Workout into Your Regime

Exercise as part of healthy diet tips

When discussing healthy diet tips, these are not restricted to what you eat and drink, as your workout routine can also influence your general wellbeing too.

A general workout can help to eliminate extra calories shortly after eating. For example, if your dietary goal is to shave some excess fat from your tummy, it’d be a great idea to get your sweat on with some core exercises.

This can include:

  • Light jogging 
  • Ab crunches 
  • Leg raises 

Exercise as part of healthy diet tips  2

These don’t have to be too strenuous, plus you don’t even need any gym equipment to perform any of the workouts listed above - they can all be done from the comfort of your own home.

The main takeaway from this tip is that every little helps when it comes to achieving your dietary goals, so if you have the time make sure to include a post-meal workout in your regime!

#25 - Take Vitamin Supplements

how to eat healthy foods  with vitamins

Learning how to eat a healthy diet is difficult, as what works for a large number of people may not work for you. For example, eating healthy foods and exercising may not produce the significant results that you wish to see.

Vitamin supplements can help to give your diet the vital nutrients that it may currently be lacking. However, please remember that these should be used as an addition to your meal plan, not as a substitution. 

Instead, extra vitamins are a great way to cover what your body may be lacking, and each vitamin can provide your body with unique benefits such as:

Vitamin A

Vitamin A healthy eating tips

Vitamin A can help to improve:

  • General vision
  • Bodily growth 
  • Your natural immunity to illnesses and disease
  • Heart and kidney function

A vitamin A deficiency can cause issues with bodily immunity may impair hematopoiesis, and could even cause rashes and blurred vision.

 

Vitamin B

Vitamin B

Vitamin B impacts your natural energy levels and is really important for functioning throughout everyday life. 

However, it may be even more necessary if you’re looking to implement healthy lifestyle changes such as an increased rate of exercise. Without this energy, you may feel a lack of motivation or will become quickly fatigued, both of which will prevent you from achieving your fitness goals.

 

Vitamin C

how to eat healthy foods with vitamin C

Vitamin C affects the general upkeep of your body, protecting your skin, blood vessels and bones, keeping them all healthy and running smoothly.

This is because Vitamin C is packed with antioxidants that help to protect all areas of our body from harmful free radicals and toxic chemical pollutants like cigarette smoke. A lack of this can allow these harmful pathogens to develop into health conditions such as cancer, heart disease, and arthritis.

 

Iron

Iron healthy diet tips

Iron, similarly to vitamin B, impacts energy levels, but is a key component in red blood cells, which transport oxygen around the body. This will keep you feeling lively and awake, a lack of which could potentially be harmful.

Those who lack iron could potentially develop anaemia, and as a result could suffer from symptoms such as spouts of fainting, chest pains and regular headaches.

We recommend incorporating these supplements into your life as vitamins play a huge part in eating healthier and improving your overall diet. As with any kind of supplement, follow the brands' list of dosage guidance and instructions diligently.

You can either take these supplements individually or look for multivitamins that contain the specific ones that you require.

#26 - Keep Track of Your Progress

Counting calories healthy diet tips

Nothing keeps you more motivated than knowing your end goal is just within reaching distance. Which is why one of our tips to improve your diet includes keeping detailed track of your progress. 

You could always do this the old-fashioned way- a personalised notebook and your trusty pen, jotting down what you eat in the day and calculating your calories, carbs, protein consumption and so forth, monitoring how to eat properly.

If this approach interests you, then you may want to invest in a fitness journal! If you opt for this choice, you could leave notes to your future self, encouraging them to continue on this journey. 

If this approach is a little too analogue for you, then why not download a fitness companion app like:

Track progress healthy eating tips

These apps will allow you to maintain detailed food diaries that keep track of everything you consume throughout the day.

MyFitnessPal even produces charts to track how far you’ve come since your initial download. Seeing this visual representation will light a fire under you, motivating you to stay on track instead of reverting back to bad habits.

 If you’re struggling to maintain your diet, this tip could be the change you’ve been waiting for. The phrase ignorance is bliss springs to mind here, but by tracking everything you consume you’ll become so aware of what you’re eating and will be able to make better decisions. 

#27 - Keep a Good Sleep Schedule

Sleeping as part of healthy diet tips

Sleep can be a massive influence over your diet and health, with rest even having the possibility to affect your eating tendencies.

This is backed up by the Sleep Foundation, which proved that sleep deprivation can make you crave high-calorie foods. Within this study, these findings were placed down to your body struggling to produce regulating hormones leptin and ghrelin.

The job of these two hormones is to control appetite and hunger cravings. When you don’t get enough sleep these won’t be produced to a satisfactory level, meaning that you’ll be more likely to be hungry throughout the day. 

However, to ensure that your leptin and ghrelin levels are balanced we’d advise getting an undisturbed sleep and/or nap.

Tips on Healthy Eating and sleeping well

Whilst these aren’t direct tips for healthy eating, they can influence how you eat. So to get an undisturbed sleep we recommend: 

  • Sleeping in total darkness with blackout blinds or eye masks - The absence of light will ensure that the two aforementioned hormones are produced as you sleep.
  • Stay away from technology - Turn off your phone, tv, and gaming console at least an hour before bed. This will ensure that your brain is less active, and will allow you to rest for longer periods of time.

Sleep is also known to impact your mood and decision-making skills. Therefore, insufficient sleep equates to poor dietary decisions, for example, you may be more likely to opt for high-sugar foods when you first wake up in order to kick start your morning.

The bottom line, by getting a good night's sleep, you can possibly control your hormones and curb unwanted cravings.

This brings us to the end of our long term healthy diet tips, remember the advice featured within this section was chosen for you to implement over the course of several weeks and months. As such, they may require a lot of dedication and planning in order to benefit your current lifestyle.

Whilst this may be a time-consuming process we would encourage all our readers to persevere with these tips in order to improve their diet.

 

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What Are the Benefits of a Healthy Diet?

What are the benefits of a healthy diet

As evident from the 27 points presented above, the benefits of healthy eating are almost immeasurable, and if you incorporate just one of our healthy eating tips into your daily diet, you’ll surely notice considerable differences.

However, by consistently applying numerous tips for eating well, you’ll notice a drastic change in your life for the better.

As discussed within the two aforementioned sections, the main changes will all be associated with your body’s general performance, from digestion and movement to keeping you feeling awake and energised throughout the day. 

Maintaining your body’s physical wellbeing should be a top priority for you, regardless of whether or not you want to begin a specific dietary regime. 

Staying healthy offers a wide range of general perks, such as:

  • Longer life span
  • Muscle support
  • Bone strength and development 
  • Healthy skin & hair

Each tip we have provided will provide your body with these unique health benefits and so much more. The best thing about implementing these dietary changes is that you’re in complete control, and can choose which ones you wish to follow.

Just remember, that not all 27 tips will be suitable for every individual. As such, it may take some trial and error before discovering which ones work best for you. 


Before You Go!

We hope you’ve taken on board at least a few of our wide variety of tips on healthy eating. 

Remember, every single tip won’t be applicable to your life, the trick is to try a variety and work out which ones work best for you. 

If you’d like to personally learn more about dieting why not enrol in OriGym’s Level 4 Nutrition course

Here you will acquire key knowledge and skills that can be easily implemented into your life, in order to improve your overall diet.

Sources 

  • Willet, W. (2017) The Importance of Hydration, Harvard T.H. Chan
  • He FJ, Et Al. (2007) Increased consumption of fruit and vegetables is related to a reduced risk of coronary heart disease: a meta-analysis of cohort studies. Hardvad T.H. Chan
  • Scott H, Et Al (2022) Behaviour Modification, PubMed
  • Chin K. (2021) How to calculate your protein needs, and where to get it from? MedicalNewsToday
  • Zhong, V. (2020) Associations of Processed Meat, Unprocessed Red Meat, Poultry, or Fish Intake With Incident Cardiovascular Disease and All-Cause Mortality, JAMA International Medicine 
  • Malik, V (2013) Sugar-sweetened beverages and weight gain in children and adults: a systematic review and meta-analysis, PubMed

Written by Harry Griffiths

Freelance Fitness Writer & Enthusiast

Harry is a freelance article writer for Origym. With a degree in creative writing at his back, he writes about all things fitness for our company blog, covering everything from exercise techniques to product reviews. A passionate weight lifter, Harry’s commitments to fitness
and wellbeing extend from behind the keyboard all the way to the gym floor.

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