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Healthy Eating Habits: Phase Three

Welcome to Phase Three of your journey to healthier eating and living! By now, you’ve successfully swapped soda for water, traded chips for popcorn, and incorporated salads into your meals. Let’s build on that momentum by sticking to your new habits and adding a few more. Remember, only move onto this phase if you feel like you're ready. You can maintain any of these phases for as long as you need. If you're still on phase one and are still struggling, stay there until you're confident you can add more changes.

vibrent salad

Maintain and Strengthen Your New Habits

Keep Hydrating:

  • Continue replacing sugary drinks with water. If you haven't already, try adding a slice of lemon or cucumber to your water for a refreshing twist. This isn't something that you're going to kick overnight (but if you do, well done!).

Healthy Snacking:

  • Stick with popcorn as your go-to snack, but feel free to experiment with other healthy snacks like raw veggies with hummus or a handful of almonds.

Salad Days:

  • Maintain your two salad days per week. Try new salad recipes to keep things interesting and diverse. It doesn't have to be a bland salad!

New Habits to Introduce

Whole Grain Swap:

  • Replace refined grains with whole grains. For example, swap white rice for brown rice or white bread for whole-grain bread. Whole grains are rich in fiber and nutrients that support overall health.

Add a Fruit Serving:

  • Aim to add at least one serving of fruit to your daily diet. Fruits like berries, apples, and oranges are packed with vitamins, minerals, and antioxidants.

Cook More at Home:

  • Dedicate at least two days a week to cooking meals at home if you don't already. Home-cooked meals give you control over ingredients and portion sizes, leading to healthier eating habits.

Incorporate Healthy Fats:

  • Add healthy fats to your meals, such as avocados, nuts, seeds, and olive oil. These fats support brain health and can keep you feeling full and satisfied.

a cup of blueberries

Tips for Success

Set Realistic Goals:

  • Aim for achievable goals that fit into your lifestyle. Small, consistent changes are more sustainable than drastic ones.

Stay Positive:

  • Celebrate your successes, no matter how small. Remember, the goal is progress, not perfection.

Seek Support:

  • Share your goals with friends or family members who can support you. Consider joining a group or online community where you can find encouragement and accountability.

By continuing to build on your new healthy eating habits and introducing these additional steps, you’ll create a solid foundation for a healthier, more balanced lifestyle. Most people don't realize, but after you've done this for sometime, your tastbuds will change. You'll prefer the healthier option as this happens and the unhealthy foods will lose thier luster. Keep going—you’re doing great!


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