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How do I begin to eat healthy? Take it one step at a time with Evidation

November 13, 2024
6 minutes

Setting realistic and achievable nutrition goals

Deciding that you're going to start "eating better" or "eating healthy" can be done with the best of intentions—but if you don't have a plan or a way to measure your success, it can be tough to figure out your next steps.

Setting a SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goal can be a first step toward making meaningful changes in your nutrition. Whether you're interested in losing weight, maintaining weight, gaining weight, or simply eating more nutrient-dense foods, setting a goal can be a motivating, effective way to kick-start a lifestyle change.

SMART goals surrounding nutrition can look like:

• Eat at least two servings of produce with lunch and dinner at least five days each week for the next four weeks.
• Limit added sugars to 25g each day for the next six weeks.
• Create a weekly meal plan for breakfast, lunch, and dinner every Sunday afternoon for the coming month.
• Have a screen-free dinner at least five days each week for the next two weeks.

Making action-oriented goals (rather than outcome-oriented goals, like weight loss) can help you focus on how great it feels to build healthy habits.

Understanding the basics of a balanced diet

You've got your goal—now, it's time to explore how you can shift your eating habits to healthy nutrition. Understanding a balanced diet is key to helping you get the nutrients and calories you need to feel your best and enjoy an active lifestyle.

Keep these tips in mind when you're beginning the journey of improving your eating habits:

• You probably don't need to follow a specific diet. Unless you need to follow a specific nutrition plan for health reasons (for instance, if you're diabetic or have celiac disease), the best plan is the one that's sustainable and helps you feel your best.
• Choose nutrient-dense foods. It's easy to get hung up on calorie or carb counting, but getting the nutrients that you need should actually be at the top of your priority list.
• Eat a wide variety of fruits and veggies. Eating the rainbow is key when it comes to giving your body all that it needs to thrive.
• Pack on the protein—within reason. Enjoying about half a gram of protein for every pound of body weight is a good jumping-off point for providing your body with the necessary protein.
• Choose processed foods carefully. While eating whole foods is your best bet, it's OK to enjoy processed foods once in a while.
• Remember, it's about progress—not perfection. Improving your nutrition isn't about being perfect. It's about making small, consistent, intentional choices that move us closer to where we want to be.

Meal planning and preparation

Preparation is far more than half of the battle when it comes to making great nutritional choices! Ensuring that you have everything you need to prepare balanced meals can help you stay on track.

Setting aside an hour or two for meal prep twice a week ( check out our easy, healthy recipes) can take the guesswork out of your nutrition.

Incorporating more whole foods and reducing processed foods

No, you don't have to cut out any of your favorite foods—but you do get to discover some new ones! Eating healthy, nutrient-dense foods can help you feel satisfied and energized.

Staying hydrated and making smart beverage choices

Drinking plenty of water supports healthy digestion and can help curb cravings. Water helps our bodies carry out many functions.

Use Evidation and connected apps to track progress and stay motivated

At Evidation, our team is here to support you through every step of your health journey. When you choose to share the health data that you're already tracking with Evidation, you'll receive personalized, content-based insights that help you develop your next steps toward feeling your best.

Stop saying "one day"—start saying "day one"

There's no need to put off changing your lifestyle. You can start right now, with what you have, exactly where you're at. Small, consistent changes can make a massive difference in your health over time.