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Healthy Eating Habits: Phase Two

Updated: Jun 23

Congratulations on completing Phase One of your journey to healthy eating habits! If you're not ready to move on from phase one, then stick with it until you're comfortable with moving on. But if you ARE ready, then let's build on your progress and take your commitment to the next level. This week, focus on not only sticking to the changes you've made but also incorporating new healthy habits into your routine.

Sticking to Your New Habits

Reflect on the changes you made last phase. Replacing soda with water, choosing popcorn over chips, and enjoying salads are excellent steps toward a healthier lifestyle. Keep these habits consistent to reinforce them as part of your daily routine. Remember, consistency is key to forming lasting habits. Here are some tips to help you stick to your new habits:

  1. Set Reminders: Use phone alarms, sticky notes, or a calendar to remind you of your new habits.

  2. Keep It Visible: Keep water bottles, healthy snacks, and salad ingredients easily accessible. Make the lazy option the healthy option.

  3. Reward Yourself: Celebrate small victories with non-food rewards like a relaxing bath or a new book.

Woman looking at a book in a bookstore

Adding New Healthy Habits

Challenge yourself to introduce one or two new healthy habits this phase. The goal is to gradually enhance your lifestyle without feeling overwhelmed. Here are some new habits to consider:

Incorporate More Vegetables to each meal once this week

Aim to add an extra serving of vegetables to each meal. Vegetables are rich in essential nutrients and fiber, promoting overall health and aiding digestion.

  • Breakfast: Add spinach or tomatoes to your omelet.

  • Lunch: Include a side of steamed broccoli or a mixed vegetable salad.

  • Dinner: Add a variety of colorful veggies as your side.

Try a New Physical Activity

Physical activity is crucial for maintaining a healthy body and mind. This week, explore a new form of exercise that you enjoy.

  • Walking: Aim for 20 minutes. If this is too much, then start with 10 minutes and work your way up!

  • Yoga or stretching: This improves flexibility and reduce stress and everyone can benfit from even a short stretching session.

Woman walking on a train with trees around

Practice Mindful Eating

Mindful eating involves paying full attention to the experience of eating and drinking, both inside and outside the body.

  • Eat Slowly: Take your time to chew and savor each bite.

  • Listen to Your Body: Eat when you're hungry and stop when you're full.

  • Avoid Distractions: Turn off the TV and put away your phone during meals.

Healthy Eating Habits that stick

Phase Two is all about building on the momentum you’ve created and continuing to make positive changes. By sticking to the habits you've already formed and adding new ones, you'll steadily move toward a healthier, more balanced lifestyle. Remember, this journey is about progress, not perfection. Each small step you take brings you closer to your goals. Keep up the great work, and let’s make Phase Two even more successful than Phase One!

Remember that if you're not ready to move on to phase two, then to keep trying to maintain your progress and goals of phase one. You being comfortable with moving on is important, moving on before you're ready may mean your goals might not stick!


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