5 Healthy Eating Habits to Adopt Today

Eating healthy is essential for maintaining a healthy body and mind. Here are five healthy eating habits that you can adopt today:

1. Skip Drinks with Added Sugars

Added sugars are lurking in many seemingly healthy drinks, like fruit punch and sports drinks. Unfortunately, taking in too many added sugars has been linked to adverse outcomes including obesity, cardiovascular disease, type 2 diabetes, nonalcoholic fatty liver disease and metabolic syndrome, according to a 2019 European Journal of Paediatric Dentistry article . The Dietary Guidelines for Americans recommend that people limit their added sugar intake to less than 10% of their total calories. For a 2,000-calorie diet, that means around 12 teaspoons of the sweet stuff. Yet, according to the Centers for Disease Control and Prevention, the average intake of added sugars among U.S. adults is about 17 teaspoons, far exceeding the suggested quota. Swapping out beverages with added sugars—think regular soda, sweet tea, sports drinks, fruit punch, lemonade and fruit “drinks”—for no-sugar-added choices like water, seltzer water, unsweetened coffee or tea and even 100% fruit juice in moderation can give your body the hydration it needs without any added sugars.

2. Include Fermented Food in Your Diet

Kimchi, sauerkraut and other fermented foods not only taste delish, but they also fuel the body with live probiotics that support our overall health in various ways. To give your body a boost of probiotics, start your day with plain yogurt, enjoy a miso soup at dinnertime or sip on a kombucha midday for some fermented goodness.

3. Eat 2 to 3 Servings of Low-Mercury Non-Fried Fish Every Week

Fish is a great source of protein and omega-3 fatty acids, which are essential for brain and heart health. However, some types of fish contain high levels of mercury, which can be harmful to your health. The U.S. Food and Drug Administration (FDA) recommends that people eat 2 to 3 servings of low-mercury non-fried fish every week. Examples of low-mercury fish include salmon, trout, herring, sardines and canned light tuna.

4. Swap Out Highly Processed Meat for Fresher Options

Processed meats like bacon, sausage, and hot dogs are high in sodium, saturated fat, and preservatives. They have been linked to an increased risk of heart disease, cancer, and other health problems. Instead, try swapping out processed meats for fresher options like chicken, turkey, or fish.

5. Have a Glass of Milk Every Day

Milk is a great source of calcium, which is essential for strong bones and teeth. It also contains other important nutrients like vitamin D, potassium, and magnesium. Drinking a glass of milk every day can help you meet your daily calcium needs.