Did you know that weight loss or a low-calorie diet is the most common diet reported by all different groups of adults aged 20 and over? Approximately 40% of them engage in this type of diet every year! (New Year Resolution, am I right?) And, 50% of females and 42% of males admitted using a dietary supplement.
Yes, there are many benefits to maintaining a healthy weight. It helps lower the risk of heart disease, stroke, diabetes, high blood pressure, and many different cancers. But, HOW you get there is EVEN MORE important.
The goal here is to change eating habits. Hey, I know it’s not easy to change them, but it’s incredibly worth it (and you know that too [smile emoji]). More than simply changing daily tasks and food choices, you’re ultimately becoming a better version of yourself.
Now, here are three easy ways to eat more fruits and vegetables. Let’s master that hassle-free, budget-friendly healthy eating routine!
1. Have the right tools at hand
Keep things simple. If something is taking more time than it feels it should, it gives room for that uneasy feeling (maybe another habit to work on [haha emoji], but one thing at a time!). That includes prepping meals.
We all know that nourishing meals usually take some preparation time. How to overcome that and be practical? Have the right tools to shape your new hassle-free meal routine.
For example, catering to my cheap but chic-striving nature, I bought these $3.17/each 16oz airtight, leak-proof glass jars. Perfect to store a good-size meal for the week, and you can easily see your food choice for the day (glass benefits).
Easy breakfast ideas, such as overnight oats and creamy chia puddings; or marinated salads for lunch or dinner.
Or you can go a bit fancier with the 4 Pack Glass Storage Jars with Sealed Bamboo Lids if you prefer a modern and minimalist look.
‘JUST THROW IT IN THE BLENDER!’ said a very wise person once, am I right? Anticipating that busy schedule, prepare yourself to have healthy and tasty food on the go. The Fresh Juice Portable Blender is the game changer! One of my recent discoveries that’s not only absolutely cute but is the right traveller size. This portable and wireless blender is easy to take anywhere!
It comes with a battery that will last up to 15 blends on a single charge. Want an easy way to eat more vegetables? Or do you simply want to incorporate some fresh smoothie bowls in that summer day picnic with family and friends? That will do the trick! It can crush ice and frozen fruits in less than a minute. And, it’s ridiculously easy to clean. You simply remove the bottom, rinse, and let it dry. That’s it! You’re ready for another smoothie.
Another option is the Portable Wireless Juicer if you prefer an industrial design, leak-proof, single-serve blender. It has similar features to the Fresh Juice Portable Blender. Both are eco-friendly, totally BPA-free, making it easier for you to absorb as many nutrients and minerals available in your food at once.
Finally, this environmentally friendly with naturally anti-bacterial properties bamboo cutlery set makes it easy to enjoy your healthy meal anywhere. It’s practical, easy to clean, wash, and dry. Also, all the different bag packaging options make it fun for kids and adults! If you’re an ocean lover, check out the Fish2 and the Stripe section (summer vibes!!).
2. Choose nutrient and mineral-rich food
If you Google, ‘What are the main nutrients/minerals our body needs, you’ll come across many articles or blog posts listing them. There are so many! Calcium, phosphorus, potassium, sodium, chloride, magnesium, iron, zinc, iodine, chromium, copper, fluoride, molybdenum, manganese, and selenium.
To summarize, and keep up with our first rule, let’s stick with 80% of our meals should consist of unprocessed animal and plant foods. We already know they are rich in vitamins and minerals, low in sugar, high in fibre, better for the environment, etc. So, check, check, check!
Oh, but they’re more expensive. Not really. I bet 7 bananas (1 per day) cost less than a box of Oreos [haha], and with that, you consume water, a healthy portion of carbs, fat, protein, sugar, (PLUS!) potassium, B6, vitamin C, magnesium, copper, manganese, and other essential minerals. Aren’t bananas awesome?
So, next time you go to the grocery store, make sure to load your shopping cart with greens and fruits. Cheap and nourishing! If you don’t like the taste of greens, nothing to worry about here. Remember our Fresh Juice Portable Blender? Yes, game changer!
However, there’s one product I highly recommend that is my go-to breakfast and dessert, Mindfoods’ Chia puddings! Their blends combine freeze-dried fruits, nuts, superfoods, and adaptogens. All in one! Here you can find more information about adaptogens, but, essentially, it boosts your energy and increases the body’s ability to handle stress.
There are three flavours,
Banana Prana with freeze-dried bananas and walnuts with chia seeds, maca, and lucuma. Maca is known for helping with memory function and energy levels.
Strawberry Zen with freeze-dried strawberry bits combined with Amla powder. This combination results in high levels of Vitamin C that power one’s immune system and skin health.
Cosmic Cacao is naturally rich in antioxidants and essential minerals from the reishi mushroom, maca root, and cacao. This combination enhances the adaptogenic energy, antioxidant, anti-inflammatory properties.
This cool bundle, the Dream Combo, is also available and gives you two of each flavour and a double-insulated mug. I simply prepare six of them in advance in my 16oz airtight, leak-proof glass jars staggering the flavours each day of the week. Sunday is pancake day at my house. 🙂
3. Set yourself up for success
To help me with my grocery list and track my main vitamins and minerals per meal (that extra peace of mind), I use an app called MyFitnessPal. Some people don’t really enjoy it, but I do. And I’ll tell you why.
I usually include my breakfast for the week, for example, one Mindfoods chia pudding per day, then I look in the Nutrition bar and check the number of my macros, sugar, vitamins and minerals. That helps me make better choices like if I have low vitamin A, instead of having brown rice that day, I’ll have sweet potatoes as my main carb for lunch.
Or you can simply eat the healthy food your body is craving. It knows better than the app [haha]! At the end of the day, that is just another tool to make the process smoother.
“Nothing can stop me, I’m all the way up!” [All the way up by Fat Joe, Remy Ma]
Once you’re all geared up, my challenge for you is to stay consistent for 30 days. Yes, 30 days. You know why? Because this time, you’re no longer looking at these changes as temporary. This is YOUR GOAL to change yourself. Think about it. Not only are you changing your eating habits, but also your spending and productivity habits. As Michael Scott would say, Win, win, (and Pam “win!”).
Eating healthy is the right path to lose that extra weight, yes, but engaging in weight-loss diets or quick fixes with supplements will lead you back to where you started (we know this already). This time, you have the right tools, nourishing foods at hand, and are now set up for success.
If you found this article helpful, don’t forget to like it and share with others who could benefit from it. Let us know in the comments below how these tips worked for you, or message us on IG!
We can’t wait to hear about the new YOU. 😉
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Luiza is a freelance writer specialized in wellness, travelling, personal finance and small business-related topics. When not writing for clients' different projects, she enjoys exploring new places, producing videos, and reading entrepreneurship and self-development books.