8 Habits to Help You Maintain a Healthy Diet
Key takeaways:
Once you’ve found a diet that works for you and have made some progress toward your goals, it’s time to shift to the maintenance phase.
Low-calorie or restrictive fad diets might be harder to maintain long term than diets that focus on the basics of healthy eating.
Having some strategies prepared and giving yourself some flexibility can help you reach your goals.
Entering the maintenance phase of a diet might mean you’re feeling your best and eager to keep up your healthy eating habits. The maintenance phase is when a diet goes from being a challenge to your default.
It’s not always easy. But having a few strategies at the ready can help you stick to your goals. And that doesn’t mean you have to give up your favorite foods. Read on for some research-backed habits that can help you maintain your healthy diet.
What food habits can help me follow a healthy diet?
It takes commitment to break old habits and start making vegetables, whole grains, and lean proteins your go-to. Here are eight ways to make staying on track easier.
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1. Keep healthy food you like at home
When your kitchen is stocked with foods you like, you can avoid the temptation to order in or grab something quick on your way home. After all, when you eat out, portion sizes tend to be bigger and contain more sodium and saturated fats than you might cook with at home.
Plus, you can control what ingredients go into your dishes.
2. Meal prep
Set yourself up for success by making your weekday meals as easy as popping a frozen pizza in the oven. Devote a few hours to preparing the foods you need for the week. This includes washing and chopping vegetables.
If you have the time, you can even assemble some dishes, like a cheese and veggie frittata or an eggplant-chickpea stew, so all you have to do is heat them up.
3. Master your favorite meal
One barrier to healthy eating is the perception that healthy foods won’t be satisfying or will taste bad. But you can overcome that — and make mealtime fun — by recreating your favorite restaurant favorites at home.
If you love fried pub food, for example, challenge yourself to make a healthier version at home. You can air fry (or roast in the oven) cauliflower and douse the florets with your favorite Buffalo wing sauce. You can also challenge your family members or a date to see who can make the best pizza, guacamole, or pancakes.
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4. Try veggies in all forms
There’s no getting around the fact that vegetables are an important part of the diet — and that most of us don’t get the recommended 2 to 3 cups of vegetables a day.
Try some different varieties and preparations to boost your vegetable servings, such as:
Roasting vegetables with herbs and spices
Snacking on raw broccoli, cauliflower, and peppers
Blending potatoes into your curry or soup for a creamier texture
Adding vegetables to stir-fries, omelets, or casseroles
Charring eggplant, mushrooms, or peppers on your grill for more flavor
Using your favorite sauce or dip to pair with your veggies
5. Eat breakfast
Skipping meals raises the risk of having extra weight or obesity. Power your day with a healthy breakfast. See if you can get a serving of fruits or vegetables in there. For example, you can add berries or seeds to oatmeal or vegetables to your eggs.
And if you’re not a fan of traditional breakfast foods, skip them. No reason you can’t start with another nutritious meal of your choice.
6. Try healthy packaged meals
Some people find success having pre-portioned meals or meal kits delivered to their homes. Different services are available to help individuals or families meet their goals. The services cut food shopping, preparation, and clean-up time dramatically, but can be expensive.
7. Have a plan for going out
Holidays, gatherings with friends or family, or vacations can make it challenging to eat healthy. But planning ahead can help.
If you’re traveling, it might help to pack your water bottle and some healthy snacks like fruit and nuts. You can also research restaurants ahead of time to decide where you’d like to eat.
If you’re going to a loved one’s house or dining out, decide ahead what you’ll have. For example, maybe you’ll decide to have a salad with dinner and split a dessert.
8. Eat mindfully
Have you ever had a snack while scrolling through your phone then wondered where it all went? If so, you might find that eating mindfully helps you enjoy your food more and feel more satisfied after. Eating mindfully means getting rid of distractions.
To try this approach, put your meal or snack on a plate and sit at the table. Pay attention to the taste, smell, and texture of the food. And, most importantly, turn off the TV, video games, or phone while you eat.
Is it normal to fall off a diet every now and then?
In short, yes. But no need to fret if you do. The progress you made isn’t lost, and it should be easy to get back on track if your diet is sustainable.
On the other hand, fad diets are very hard to maintain. You can spot a fad diet because it might be restrictive, expensive, and time-consuming to follow. It might not provide enough calories or nutrients, which could leave you feeling irritable or fatigued.
A healthy diet should be something you can follow regularly — not a quick fix. It should make you feel good and give you the nutrition you need. The right diet for you will also fit your lifestyle, budget, and preferences. It should also be flexible enough that you can enjoy your vacations and cultural traditions.
How can I motivate myself to stick to a healthy diet?
Even if you already follow the above strategies, you might need motivation from time to time to keep those healthy eating habits going. Try the following five tips.
1. Have a reason
Some people find motivation to stick to their healthy diet after a diagnosis. Others want to role model healthy living for their children. Whatever your reason, remembering why you’re making changes can help you stick with the plan even when it’s tough. Make a note in your phone or put a photo of your reason on the fridge if it helps.
2. Make it social
People who have support tend to do better with diet changes. So, tell your loved ones what you’re doing and what you need from them. You might even inspire your whole family or friend group to join you in eating healthy.
3. Be flexible
Look for a diet that includes room for your favorite foods. Research shows that when a diet is too rigid, people are more likely to quit. Enjoy the foods you want to eat along with nutrient-dense foods.
4. Gradually make changes
Unless your healthcare provider told you otherwise, you don’t have to change your entire diet at once. Set meaningful goals and make gradual changes, if that feels good to you. For instance, if you’re trying to cut back on your fat or added sugar intake, you don’t have to go from a whole milk mocha with whipped cream to plain black coffee overnight. Look for middle ground. Try non-fat mocha, then a latte.
5. Pay attention to how you feel
You might find that your new eating habits lift your mood and make you feel more energetic. Your body might feel better overall. Being aware of any positive results that stem from a healthier diet might keep you going.
If you aren’t feeling so well, try to find out what may be causing it. You can also talk with a healthcare provider or a nutrition professional to come up with a plan on making changes to your diet.
The bottom line
A healthy eating pattern is easiest to maintain when it’s satisfying and helps you feel your best. It’s normal to slide back into old habits from time to time. But strategies like keeping healthy food at home, involving your family in preparing healthy meals, and remembering why you made changes can refuel your motivation.
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References
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