Microsteps
On a day off, prep some healthy snacks for the week.
Slice up some brain-boosting veggies or make healthy dips, curries, or sauces to leave in your fridge. This will make healthy snacks easily accessible throughout your work week.
At each meal, pay attention to how your food looks, smells, and tastes
Being mindful of the experience of eating can help you feel more satisfied by nutritious foods.
Add a fermented food to one meal a day.
Fermented foods like plain yogurt, kefir and sauerkraut contain probiotics, which maintain the good bacteria in your gut.
Instead of a cocktail, try adding some bitters to sparkling water.
You’ll cut down on your sugar and alcohol intake, stabilize your glucose, and get a much better night’s sleep.
Pick one day a week to eat dinner together as a family.
Research shows that children in families who eat meals together at least three times a week are less likely to be overweight. Start by picking one day and treat it as a special occasion. You can add more from there.
Add some dark leafy greens to your lunch today.
They've been shown to boost our cognitive health and help improve our focus and memory as we age.
Add a handful of spinach, arugula or chard to your morning smoothie.
It’s an easy way to kickstart your day with a nutrition boost.
Reach for yogurt, eggs, or nuts when you need a protein-rich snack.
They’re just as convenient as protein bars without all the added sugars.
Add fiber to your lunch to help avoid the mid-afternoon slump.
Fiber helps support your digestion and energy levels. Fiber-rich foods include beans and lentils, chia seeds, vegetables like spinach, broccoli, celery, and whole grains.
Add a small drizzle of honey to unsweetened yogurt in the morning.
A study found that honey can help the probiotics in yogurt survive in the gut, and adding a small amount of honey to plain yogurt helps you avoid too many added sugars.