Last Updated on October 14, 2021

When your car breaks down, you seek a mechanic. For tech help, you consult an expert. So, when it comes to improving your health and nutrition, turning to a professional is the smart choice. Nutritionists and registered dietitians are the trusted voices in guiding healthier eating habits. Dawn Jackson Blatner, a Registered Dietitian, offers five actionable tips to help you eat better and live healthier starting today.

1. Get Organized: Your Kitchen, Your Success Zone

Your environment plays a crucial role in your eating habits. A well-organized kitchen, particularly your refrigerator, can be a game-changer on your journey to better nutrition.

  • Keep Produce Visible: Store fruits and vegetables at eye level. When healthy options are the first thing you see, you’re more likely to reach for them.
  • Prep Smart: Have ready-to-eat items like hard-boiled eggs, grilled chicken, and roasted veggies easily accessible. Clear food containers help keep these choices top of mind, reducing food waste and saving money.
  • Declutter: Remove unhealthy snacks from sight. Out of sight, out of mind works wonders when avoiding unnecessary indulgences.

2. Superfood Swaps: Satisfy Cravings the Healthy Way

Cravings are natural, but giving in to processed foods can derail your health goals. The solution? Superfood swaps.

  • Choose Whole Foods: Replace processed snacks with whole foods like fruits, nuts, and seeds.
  • Read Labels: Avoid products with artificial flavors, preservatives, refined sugars, and flours.
  • Healthy Pantry: Stock your kitchen with nutrient-rich ingredients so that when hunger strikes, you make healthier choices effortlessly.

For example, swap potato chips for baked sweet potato slices or refined pasta for whole grain options.

3. The Green Base Rule: Balance Indulgence with Nutrition

It’s unrealistic to avoid all indulgent foods, but you can balance them with nutrient-packed greens.

  • Add Greens to Every Meal: Whether it’s fried chicken, pizza, or Chinese takeout, serve it on a bed of spinach, kale, or spring mix.
  • Nutrient Boost: Greens add fiber, vitamins, and minerals, helping you feel fuller faster and reducing your intake of high-calorie foods.

This simple trick ensures you don’t miss out on your favorite treats while still prioritizing your health.

4. Mindful Eating: Sit Down and Savor Every Bite

Eating on the go can lead to overeating and poor digestion. One of the easiest ways to eat healthier is to adopt mindful eating habits.

  • Set the Table: Always eat meals at a table. This practice helps you focus on your food and body cues.
  • Portion Control: Serve food on a plate instead of eating from containers.
  • Limit Distractions: Avoid eating while watching TV, working, or driving. This mindfulness can prevent overeating and enhance your dining experience.

5. Build a Better Breakfast: Start Your Day Right

Breakfast sets the tone for your entire day. A nutrient-rich breakfast fuels your body and mind.

  • Choose Whole Foods: Skip pre-packaged breakfast items loaded with sugar and preservatives.
  • Eggs for the Win: Eggland’s Best eggs are packed with double the omega-3s, six times more vitamin D, and ten times the vitamin E compared to ordinary eggs.
  • Balanced Plate: Incorporate protein, healthy fats, and fiber into your morning meal.

Bonus Recipe: Spinach, Grape Tomato, and Cheddar Frittata

Ingredients:

  • 2 tablespoons olive oil
  • 6 ounces baby spinach
  • 1 cup grape tomatoes, sliced in half
  • 8 Eggland’s Best eggs (large)
  • 1/2 cup shredded cheddar cheese
  • Salt & pepper to taste
  • 1/4 cup milk

Instructions:

  1. Preheat oven to 350°F.
  2. Whisk eggs and milk until smooth.
  3. Heat an oven-safe skillet over medium-high heat, add olive oil, and sauté spinach until wilted. Add half the grape tomatoes.
  4. Pour the egg mixture into the pan, sprinkle cheese, and add remaining tomatoes.
  5. Season with salt and pepper.
  6. Bake for 20-30 minutes until eggs are cooked through.
  7. Let rest, cut into wedges, and serve warm.

Final Thoughts

Adopting healthier eating habits doesn’t have to be overwhelming. By organizing your kitchen, making smart swaps, balancing indulgences with greens, practicing mindful eating, and starting your day with a nutritious breakfast, you can set yourself on a path to better health. Remember, small consistent changes lead to big results.

For more expert nutrition tips, delicious recipes, and healthy living hacks, subscribe to the Eggland’s Best newsletter. Let your journey to a healthier you begin today!

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