--- title: Simple Steps for Healthier Eating Habits | PALM Health - Blog description: Making changes to your nutrition habits can be difficult, so simple steps are key to changing your diet for the better. Read about 5 easy rules of thumb from our registered dietitian for improving your eating habits. image: https://blog.palmhealth.com/hubfs/Imported_Blog_Media/AdobeStock_276480650.jpeg --- Call us at 314-801-8898|[membership@palmhealth.com](mailto:membership@palmhealth.com) [Facebook](https://www.facebook.com/PALMHealthStl/)[Instagram](https://www.instagram.com/palmhealth/)[Twitter](https://twitter.com/PalmHealthSTL)[YouTube](https://youtube.com/c/PALMHealth)[LinkedIn](https://www.linkedin.com/company/palmhealth/)[Blog![Blog](https://www.palmhealth.com/wp-content/uploads/2018/08/book-icon-2.png)](https://www.palmhealth.com/blog/)[Patient Health Portal![Patient Health Portal](https://www.palmhealth.com/wp-content/uploads/2018/08/AthenaIcon.png)](https://11898.portal.athenahealth.com/)[Wellness Portal![Wellness Portal](https://www.palmhealth.com/wp-content/uploads/2018/08/MindBodyIcon.png)](https://clients.mindbodyonline.com/classic/mainclass?studioid=334223&tg=&vt=&lvl=&stype=&view=&trn=0&page=&catid=&prodid=&date=8%2f3%2f2018&classid=0&prodGroupId=&sSU=&optForwardingLink=&qParam=&justloggedin=&nLgIn=&pMode=0&loc=1) [![Palm Health](https://blog.palmhealth.com/hs-fs/hubfs/Imported%20sitepage%20images/Logo_Website_Sizes_Reg-03.png?width=210&height=89&name=Logo_Website_Sizes_Reg-03.png "Palm Health")](https://www.palmhealth.com/) - 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That’s why baby steps are the way to go when it comes to food. Of course, since attaining a perfect, ideal diet right away isn’t always realistic, the important thing is just to begin moving in that direction. Discover** five pieces of advice from our registered dietitian, [Christaney Townsend](https://www.palmhealth.com/our-team/christaney-townsend-ms-rd-ld/), for simple, daily steps you can take to get the most out of your diet.** #### [![healthy food](https://blog.palmhealth.com/hs-fs/hubfs/Imported_Blog_Media/AdobeStock_292154028-400x267.jpeg?width=400&height=267&name=AdobeStock_292154028-400x267.jpeg)](https://blog.palmhealth.com/hubfs/Imported_Blog_Media/AdobeStock_292154028-scaled.jpeg)1. Strive for an 80/20 diet to balance health and indulgence. Ideally, a perfect diet would be to eat all whole foods 100% of the time — whole foods being nutritious, nourishing foods that come from the earth and are minimally processed. These include **vegetables, fruits, lean meats, fish, legumes, beans, nuts, seeds, and whole grains.** However, as Christaney says, **“We’re human, and it’s natural to want to enjoy those more indulgent foods once in a while. So I always say at least strive for 80/20, in which 80% of your diet is made up of whole foods, leaving 20% of your diet for ‘fun’ foods.”** #### 2. Add one serving of veggies to each meal to improve digestion and balance calorie intake. Most people don’t consume the recommended amount of vegetables per day, which is **5 servings.** A helpful way to work towards this is to **start by adding one serving to each meal.** For reference, one serving is equal to one cup of raw veggies or half a cup of cooked veggies. If you’re consuming more veggies, you’re inherently going to consume fewer calories, because **those veggies add volume and fiber to your meals that will fill you up without adding all those extra calories.** Once you’re comfortable with one serving of veggies in each meal, add a second serving or try replacing a snack with a serving of veggies. [![breakfast hash](https://blog.palmhealth.com/hs-fs/hubfs/Imported_Blog_Media/Breakfast-Hash-400x267.jpg?width=400&height=267&name=Breakfast-Hash-400x267.jpg)](https://blog.palmhealth.com/hubfs/Imported_Blog_Media/Breakfast-Hash-scaled.jpg)Oftentimes, people find it hardest to incorporate vegetables into breakfast. If you tend to get stuck here, try these tips: **add spinach or kale in smoothies, cook spinach into your eggs or omelets, add tomatoes and greens to your breakfast sandwiches, or make a [breakfast hash with a variety of cooked veggies](https://www.palmhealth.com/sweet-potato-breakfast-hash/).** #### 3. Get your sweet fix from fruits to start weeding out added sugars. Those added sugars found in processed foods are often tough to beat: they constantly leave you wanting more. **But added sugars like high fructose corn syrup, cane sugar, sucrose, and sucralose can be very inflammatory for your body, so it’s important to find alternatives you enjoy.** Fruits are considered “nature’s candy” due to their sweetness, but they contain natural sugars that are much better for you than artificial or added sugars. They’re also a great source of fiber, vitamins, minerals, and antioxidants. **“Berries are my favorite because they are low-glycemic, meaning they won’t spike your blood sugar much but you still feel like you got a sweet treat,” says Christaney.** [![strawberry ice cream](https://blog.palmhealth.com/hs-fs/hubfs/Imported_Blog_Media/AdobeStock_208297411-400x267.jpeg?width=400&height=267&name=AdobeStock_208297411-400x267.jpeg)](https://blog.palmhealth.com/hubfs/Imported_Blog_Media/AdobeStock_208297411-scaled.jpeg)Another way to start reducing added sugars is by **replacing them with other natural sweeteners, like honey, maple syrup, monk fruit, and Stevia.** These (and fruit) are great to use when you’re baking your favorite dessert, so you can enjoy a delicious treat without consuming too many refined sugars. Check out this **[Strawberry Banana (N)ice Cream](https://www.palmhealth.com/wp-content/uploads/2023/03/Strawberry-Banana-Nice-Cream.pdf)** recipe from Christaney. #### 4. Opt for seasonal produce for more flavor and freshness. It’s always best to buy fruits and veggies that are in season at any given time. **When produce is in season, it’s much less likely to have preservatives or processed elements**. It’s going to be fresher and more nutritious, have more flavor, and cost you less money, so it’s a win-win-win. Use this chart to reference what produce is in season month by month so you can build your grocery list accordingly: ![In Season Produce Table](https://blog.palmhealth.com/hs-fs/hubfs/Imported_Blog_Media/In-Season-Produce-Table-600x849.jpg?width=600&height=849&name=In-Season-Produce-Table-600x849.jpg "In Season Produce Table") #### 5. Meal prep or batch-cook to avoid grabbing on-the-go unhealthy snacks. It’s all too common to be running around all day, busy with various tasks, and just grab a quick snack or fast food when you’re hungry because you don’t have time for anything else. This is a huge contributor to weight gain and poor nutrition, and **even if you eat healthy meals at home, those on-the-go unhealthy snacking habits can hurt your progress.** Meal prepping is a great way to set yourself up for success. Take a couple of hours at the start of each week to prepare lunches and snacks for the week. **Pre-portioned meal prep is a popular way to go about this so you can just grab a container from your fridge and go, or you can batch-cook some proteins, carbs, and veggies to mix and match throughout the week.** [![greek chicken sheet pan dinner](https://blog.palmhealth.com/hs-fs/hubfs/Imported_Blog_Media/AdobeStock_129881894-400x260.jpeg?width=400&height=260&name=AdobeStock_129881894-400x260.jpeg)](https://blog.palmhealth.com/hubfs/Imported_Blog_Media/AdobeStock_129881894-scaled.jpeg)Christaney also suggests sheet pan meals. **“I like one-pan meals — they make for super easy dinners, and the leftovers are great for lunches for the week.”** You can lay out a protein, carbs, and veggies on one sheet pan and bake it all together, leaving you with plenty of food. Check out this recipe for a tasty **[Greek Chicken Sheet Pan Dinner](https://www.palmhealth.com/wp-content/uploads/2023/03/Greek-Chicken-Sheet-Pan-Dinner.pdf)**. Same goes for snacks. Setting aside a few minutes to prepare **a few snack-size bags of nuts, seeds, and dried fruit** will set you up with things to munch on for the week so you don’t start reaching for the vending machine. Having goals to work towards, like the 80/20 rule, and smaller action steps to make improvements to your diet can help you move towards better nutrition and a healthier lifestyle more gradually without feeling restricted. Even with small changes, it can be hard to know where to start. If you’re looking for some additional guidance, we offer a [**Functional Nutrition Assessment**](https://www.palmhealth.com/fitness-and-nutrition/nutrition-consults/) at PALM Health, where you’ll meet one-on-one with Christaney for a thorough analysis of your current diet habits along with your exercise and sleep habits, your stressors, your gut health, and more. This will provide a better picture of how your nutrition can be improved to optimize all areas of your health, so you can experience full vitality in your life. From there, you’ll work out a nutrition plan together with Christaney and you’ll have the option of continuing with regular [**Nutrition Counseling**](https://www.palmhealth.com/fitness-and-nutrition/nutrition-consults/) sessions to ensure you stay on track and accountable. From finding creative ways to incorporate more veggies to all-out weekly meal prep, take the time to explore which of our dietitian’s tips work best for you in the long term. #### Schedule a [Functional Nutrition Assessment](https://www.palmhealth.com/promotion/dig-into-your-diet-with-a-nutrition-assessment/) to get started on the right path to a healthier diet. [LEARN MORE](https://www.palmhealth.com/fitness-and-nutrition/nutrition-consults/) *PALM Health is an innovative lifestyle medicine and wellness center that offers a comprehensive range of advanced medical and wellness services, empowering people to transform their health and feel their best in mind and body.* [Follow us on Facebook](https://www.facebook.com/) [Follow us on LinkedIn](https://www.linkedin.com/) [Follow us on Twitter](https://www.twitter.com/) [Follow us on Instagram](https://www.instagram.com/) ### Related Posts [![](https://blog.palmhealth.com/hs-fs/hubfs/Imported_Blog_Media/Nutrition-image-scaled.jpg?width=352&name=Nutrition-image-scaled.jpg)](https://blog.palmhealth.com/5-steps-you-can-take-right-now-to-get-your-nutrition-on-track) ### [5 Steps You Can Take Right Now to Get Your Nutrition on Track](https://blog.palmhealth.com/5-steps-you-can-take-right-now-to-get-your-nutrition-on-track) September 20, 2022 [![](https://blog.palmhealth.com/hs-fs/hubfs/Imported_Blog_Media/writing-goals-scaled.jpg?width=352&name=writing-goals-scaled.jpg)](https://blog.palmhealth.com/5-simple-steps-to-achieve-your-weight-management-goals) ### [5 Simple Steps to Achieve Your Weight Management Goals](https://blog.palmhealth.com/5-simple-steps-to-achieve-your-weight-management-goals) August 22, 2022 [![](https://blog.palmhealth.com/hs-fs/hubfs/Imported_Blog_Media/LabTesting-scaled.jpg?width=352&name=LabTesting-scaled.jpg)](https://blog.palmhealth.com/covid-19-antibody-testing) ### [COVID-19 Antibody Testing](https://blog.palmhealth.com/covid-19-antibody-testing) April 20, 2020 [![](https://blog.palmhealth.com/hs-fs/hubfs/Imported_Blog_Media/aerial-3242869_1920.jpg?width=352&name=aerial-3242869_1920.jpg)](https://blog.palmhealth.com/being-proactive-about-your-health) ### [Being Proactive About Your Health](https://blog.palmhealth.com/being-proactive-about-your-health) December 03, 2018 #### PALM HEALTH - 9160 Clayton Road Ladue, Missouri 63124 - [1.314.801.8898](tel:+1-314-801-8898) - [membership@palmhealth.com](mailto:membership@palmhealth.com) #### WHAT’S HAPPENING - [Events](https://www.palmhealth.com/events/) - [News](https://www.palmhealth.com/news/) - [Promotions](https://www.palmhealth.com/promotions/) - [Shop Online](https://shop.palmhealth.com/) #### HOURS OF OPERATION - Monday – Friday: 6:00am – 7:00pm Saturday: 8:00am – 6:00pm Sunday: 9:00am – 5:00pm - **Café Hours** Monday – Thursday: 7:00am – 6:00pm Friday: 7:00am – 2:00pm Saturday – Sunday: Closed #### CONTACT - [Contact Us](https://www.palmhealth.com/contact/) - [Donation Request](https://www.palmhealth.com/request-a-donation/) #### PORTAL - [Patient Health Portal](https://11898.portal.athenahealth.com/) - [Wellness Portal](https://clients.mindbodyonline.com/classic/mainclass) #### Careers - [Job Opportunities](https://www.palmhealth.com/careers/) - [Become a PALM Physician](https://www.palmhealth.com/become-a-palm-physician/) #### POLICIES - [All Policies](https://www.palmhealth.com/policies/) #### SIGN UP FOR OUR MAILING LIST TO REACH WELL-BEING PALM Health's content is for informational and educational purposes only. 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