38 Clean Eating Habits to Boost Your Health and Wellness

If you’re feeling sluggish, unmotivated, or generally not a hundred percent, believe it or not, your diet could be playing a major role. The food we eat fuels our bodies and minds, and making healthy choices can have a profound impact on how we feel, both physically and mentally. 

However, with so much conflicting information out there, it can be tough to know where to start. That’s why I’ve put together this guide to 38 simple, actionable habits that can help you transform your relationship with food.  

Whether you’re looking to boost your energy, improve your mood, or simply feel better in your own skin, these tips will set you on the path to a healthier, happier you. Let’s get into it!

1. Hydrate Regularly

Water is essential for virtually every bodily function, including digestion, nutrient absorption, and temperature regulation. Aim for at least eight glasses of water per day, and more if you’re active. Don’t wait until you’re thirsty to drink. Carry a reusable water bottle and sip throughout the day. Add slices of lemon, cucumber, or berries to your water for a refreshing flavor boost.

2. Prioritize Whole Foods

Whole foods are unprocessed or minimally processed foods that are free from artificial ingredients and additives. They are packed with essential nutrients and fiber. Choose whole fruits and vegetables over juices, brown rice over white rice, and whole-grain bread over white bread.

3. Plan Your Meals

Planning your meals in advance can help you make healthier choices and avoid impulsive eating. Take some time each week to create a meal plan, including breakfast, lunch, dinner, and snacks. This will help you stay organized, save time, and reduce food waste.

4. Cook More Often

Cooking at home allows you to control the ingredients and portion sizes of your meals. Experiment with new recipes and cooking techniques to make healthy eating enjoyable. Involve your family in meal preparation to make it a fun and shared experience.

5. Practice Mindful Eating

Mindful eating involves paying attention to your food and your body’s signals. Eat slowly, savor each bite, and avoid distractions like TV or your phone. This helps you appreciate your food, recognize your hunger and fullness cues, and avoid overeating.

6. Limit Processed Foods

Processed foods are often high in unhealthy fats, sodium, and added sugars, which can contribute to weight gain and chronic diseases. Minimize your intake of processed snacks, convenience meals, and sugary drinks. Choose whole, unprocessed foods whenever possible.

7. Reduce Sugar Intake

Excessive sugar consumption can lead to weight gain, type 2 diabetes, and other health problems. Limit your intake of sugary drinks, desserts, and processed snacks. Be aware of hidden sugars in foods like yogurt, sauces, and bread.

8. Choose Low-Fat Dairy Products

Choosing low-fat dairy products is a smart way to reduce your intake of saturated fat, which can contribute to heart disease, while still getting the essential nutrients your body needs. These options provide calcium, vitamin D, and protein. Swap whole milk for skim milk, regular yogurt for nonfat Greek yogurt, or full-fat cheese for part-skim mozzarella.

9. Increase Fiber Intake

Fiber aids digestion, promotes satiety, and helps regulate blood sugar levels. Include fiber-rich foods like fruits, vegetables, whole grains, and legumes in your daily meals. Aim for at least 25-30 grams of fiber per day.

10. Don’t Fear Snacks

Healthy snacks can help curb hunger and provide sustained energy between meals. Opt for nutrient-dense snacks like fruits, vegetables with hummus, a handful of nuts, or Greek yogurt. Avoid processed snacks that are high in sugar and unhealthy fats.

11. Vary Your Protein Sources

Protein is essential for building and repairing tissues, supporting immune function, and producing enzymes and hormones. Include a variety of protein sources in your diet, such as lean meats, poultry, fish, beans, lentils, tofu, and eggs.  

12. Limit Saturated and Trans Fats

Saturated and trans fats can raise cholesterol levels and increase the risk of heart disease. Limit your intake of red meat, processed foods, and fried foods. Choose lean protein sources and cooking methods like baking, grilling, or steaming.  

13. Read Food Labels

Food labels provide valuable information about the nutritional content of packaged foods. Pay attention to serving sizes, calories, and amounts of fat, sodium, and sugar. Compare labels and choose products with lower amounts of unhealthy ingredients.  

14. Control Portion Sizes

Portion control is crucial for managing calorie intake and maintaining a healthy weight. Use smaller plates and bowls, and measure out portions to ensure you’re eating the right amount. Be mindful of portion sizes when eating out, as restaurant portions tend to be large.

15. Limit Alcohol Consumption

Excessive alcohol consumption can contribute to weight gain, liver damage, and other health problems. If you choose to drink, do so in moderation. For women, that means up to one drink per day, and for men, up to two drinks per day.  

16. Make Gradual Changes

Making drastic changes to your diet overnight can be overwhelming and unsustainable. Instead, make gradual, sustainable changes. Start by incorporating one or two healthy habits at a time and gradually build from there.

17. Don’t Skip Meals

Skipping meals can lead to overeating later in the day and disrupt blood sugar regulation. Aim to eat regular, balanced meals throughout the day. Include breakfast, lunch, and dinner, and consider healthy snacks if needed.

18. Listen to Your Body

Pay attention to your body’s hunger and fullness cues. Eat when you’re truly hungry, and stop when you’re comfortably satisfied, not overly full. Avoid emotional eating or eating out of boredom.

19. Enjoy Your Food

Healthy eating shouldn’t feel like a chore. Find healthy recipes you enjoy, and savor the flavors and textures of your meals. Experiment with different cuisines and ingredients to keep your meals interesting.

20. Seek Support

If you’re struggling to make healthy changes, seek support from a registered dietitian, nutritionist, or support group. They can provide personalized guidance, motivation, and accountability.

21. Limit Added Sugars

Added sugars are found in many processed foods, sauces, and condiments. Be mindful of added sugars and check labels carefully. Choose natural sweeteners like fruit or honey in moderation, and opt for unsweetened versions of products when possible.

22. Choose Whole Grains

Whole grains are a good source of fiber, vitamins, and minerals. Opt for whole grains like brown rice, quinoa, oats, and whole wheat bread over refined grains. Look for “whole grain” as the first ingredient on the label.

23. Include Healthy Fats

Don’t be afraid of healthy fats! They are essential for various bodily functions and can help you feel full and satisfied. Include sources like avocados, nuts, seeds, olive oil, and fatty fish in your diet.

24. Don’t Deprive Yourself

Allow yourself occasional treats in moderation. Deprivation can lead to cravings and overindulgence later on. Enjoy your favorite foods in reasonable portions and savor every bite.

25. Focus on Variety

Eating a variety of foods ensures you get a wide range of nutrients. Include different fruits, vegetables, protein sources, and whole grains in your diet. Try new foods and recipes to expand your culinary horizons.

26. Prepare Healthy Snacks

Keep healthy snacks readily available to avoid unhealthy temptations. Prepare snacks like cut fruits, vegetables with hummus, trail mix, or hard-boiled eggs in advance. This makes it easier to make healthy choices when you’re on the go.

27. Limit Salt Intake

Excessive sodium intake can contribute to high blood pressure and other health problems. Choose low-sodium options and flavor your food with herbs, spices, and citrus instead of salt. Be mindful of sodium in processed foods and restaurant meals.

28. Eat Breakfast Daily

Breakfast helps kickstart your metabolism and provides energy for the day. Opt for a balanced breakfast with protein, whole grains, and healthy fats. Examples include oatmeal with fruit and nuts, eggs with whole-wheat toast, or Greek yogurt with berries.

29. Get Enough Sleep

Adequate sleep is crucial for regulating hunger hormones and making healthy food choices. When you’re sleep-deprived, you’re more likely to crave unhealthy foods and make poor dietary choices. Aim for 7-8 hours of quality sleep per night.

30. Manage Stress

Stress can lead to unhealthy eating habits and weight gain. Find healthy ways to manage stress, such as exercise, meditation, yoga, spending time in nature, or engaging in hobbies.  

31. Shop the Perimeter

When grocery shopping, focus on the perimeter of the store where fresh produce, lean proteins, and dairy products are typically located. Limit your time in the inner aisles where processed and packaged foods are often found.  

32. Limit Sugary Drinks

Sugary drinks like soda and juice are loaded with empty calories and can contribute to weight gain and various health problems. Opt for water, unsweetened tea, or infused water instead.

33. Make Healthy Swaps

Gradually replace unhealthy ingredients with healthier alternatives. For example, use Greek yogurt instead of sour cream, whole wheat pasta instead of white pasta, or avocado instead of mayonnaise.

34. Don’t Eat Out of Boredom

Find other activities to cope with boredom besides eating. Engage in hobbies, exercise, read a book, spend time with loved ones, or learn a new skill.

35. Celebrate Healthy Choices

Acknowledge and reward yourself for making healthy choices. This positive reinforcement can help you stay motivated and on track. Treat yourself to a non-food reward like a new book, a massage, or a relaxing bath.

36. Be Patient

Developing healthy eating habits takes time and effort. Be patient with yourself and focus on progress, not perfection. Don’t get discouraged by setbacks, and keep moving forward.

37. Stay Informed

Stay updated on current nutritional recommendations and research. This knowledge empowers you to make informed choices about your diet. Read reliable sources of information and consult with a registered dietitian or nutritionist if needed.

38. Enjoy the Journey

View healthy eating as a lifelong journey rather than a temporary diet. Embrace the process of nourishing your body and improving your well-being. Focus on the positive changes you’re making and celebrate your successes along the way.

Conclusion

So there you have it – 38 simple yet powerful habits to transform your eating and, ultimately, your life. Remember, healthy eating isn’t about deprivation or strict rules; it’s about nourishing your body with delicious, wholesome foods that make you feel amazing. Start by incorporating a few of these habits into your daily routine, and gradually build from there. Be patient with yourself, celebrate your progress, and most importantly, enjoy the journey to a healthier, happier you!