When it comes to building healthier eating habits, the idea of a complete lifestyle overhaul can feel overwhelming. If your time looks anything like mine these days, you know that there are plenty of ongoing tasks (like work and kids and laundry) that are occupying the majority of it. But the good news? Sometimes, smaller, intentional steps are all it takes to create meaningful change.
Whether your goal is to eat better, feel better, or just stay consistent with your New Year resolutions, starting small sets the perfect foundation. Here are eight simple habits to help you make this year’s healthy intentions stick:
1. Keep a Bowl of Fruit on the Counter
Make your healthy choices visible. A bowl of colorful fruit placed on your kitchen counter (or hanging baskets as in my kitchen) can serve as a reminder and an invitation to grab an apple or a banana instead of reaching for chips. You’re far more likely to eat what’s in sight.
Why it works: Visual cues create powerful habits. Research shows that we’re drawn to convenience. The easier an option is to grab, the more likely we are to choose it.
Rotate the fruits weekly for variety—try apples, oranges, or pears. And, of course, some produce (like berries) should be stored in the fridge. Clear containers in the fridge can offer a similar effect and easy access.
2. Rearrange Your Fridge and Pantry
Place healthier snacks and ingredients at eye level. Whether it’s yogurt, washed veggies, or pre-portioned nuts, putting these options front and center makes them unavoidable. Conversely, move the less nutritious options (like high-sugar snacks) to harder-to-reach spots.
Why it works: Out of sight, out of mind. By rearranging your kitchen space, you create an environment where your healthier instincts can thrive.
Apply this rule to your pantry too—keep cooking essentials and the things you want to utilize like quinoa, whole-grain pasta, or legumes within easy reach.
3. Start the Day with a Cup of Green Tea
If your mornings begin with coffee, try substituting one cup for green tea instead. Packed with antioxidants, green tea is a refreshing and healthy way to kickstart your day.
Why it works: Green tea provides caffeine without the crash and brings numerous health benefits like improved focus and metabolism support. Starting your day with a healthy drink sets the tone for the hours ahead. Add a slice of lemon or a drizzle of honey for a twist.
If tea’s not your bag, try simply starting the day with a glass of water before jumping into your morning coffee.
4. Add a Veggie to Your Snacks
Healthy eating isn’t just about what you subtract—it’s also about what you add. Pairing your favorite snack with a veggie is an easy way to increase your nutrient intake. Got hummus? Add carrot sticks. Enjoying toast? Add sliced tomatoes or cucumbers on top. Squares of cheese? Those fit right atop cucumbers too.
Why it works: When you make the effort to include a veggie with a snack, it’s a simple way to increase your daily fiber intake without completely changing your routine.
Pre-cut veggies like baby carrots, celery, or bell peppers at the start of the week to create grab-and-go convenience. You can do the prep work at home or just purchase them already cut.
5. Make Sure There’s a Bright Color on Your Plate
A quick way to gauge the nutritional quality of your meal is to check its color palette. Aim to include at least one bright, colorful food in every meal—like a serving of red bell peppers, orange carrots, broccoli or leafy greens.
Why it works: Bright, colorful produce is nutrient-dense and offers your body a variety of vitamins and antioxidants. Plus, it naturally makes your meals look more inviting.
Combine colors for extra variety. Salsas, stir-fries, or grain bowls are a great way to incorporate multiple bright ingredients.
6. Dedicate 5 Minutes to Meditation Each Day
Healthy habits aren’t just about food; mindfulness matters too. Carve out five quiet minutes daily for meditation or deep breathing. Apps like Headspace, Calm or Insight Timer make this incredibly easy.
Why it works: Stress management has a direct impact on eating habits and overall well-being. Building a simple mindfulness routine can help you feel more grounded and make healthier decisions throughout your day.
Pair meditation with another daily ritual, like your morning tea or an evening walk, to create a seamless new routine.
7. Attend a Cooking Class
Cooking doesn’t have to feel like a chore! Sign up for a fun cooking class at The Chopping Block to learn new recipes, techniques, and ways to make nutritious meals exciting. Whether it’s learning to make homemade pasta, crafting sushi rolls, or exploring exotic cuisines, cooking classes offer hands-on inspiration and a chance to discover new recipes.
Why it works: Cooking becomes less of a chore and more of an adventure. You’ll gain confidence in the kitchen, learn healthy cooking techniques, and build a deeper appreciation for your meals. Plus, trying new foods can reinvigorate your taste buds and prevent boredom in your diet.
Start with the basics with the Hands-On Essential Building Blocks class or learn how to cook a creative and nutritious meal with Hands-On Build a Better Grain Bowl.
8. Celebrate Each Small Win
Finally, celebrate your progress, no matter how small. Drank green tea instead of soda today? Amazing! Reached for a veggie snack instead of cookies? That’s a win worth cheering for.
Why it works: Acknowledging small steps reinforces positive habits. Most people give up on habits because they focus on perfection. Remember, progress always beats perfection.
Small Changes Add Up
When it comes to building healthy habits, the key is consistency—not perfection. Start with one simple adjustment (like keeping fruit on the counter) and watch how naturally it inspires other changes.
This year, prioritize you in little ways. Start small, stay consistent, and before you know it, these habits will become second nature.
