12 Tips for Healthy Eating

Healthy eating doesn’t have to be complicated. With these simple tips from On Your Way to Preventing Type 2 Diabetes pdf icon[PDF – 2 MB], you can start making changes that add up to healthy eating habits over time:

  1. Make time to cook. You’ll gain impressive skills that you’ll keep for a lifetime, save money, and take the guesswork out of the ingredients.
  2. Look online for recipes that meet your skill level, time, and budget. Many have user reviews to help you decide on a recipe.
  3. Plan a week’s worth of meals before you go grocery shopping. You’ll thank yourself later.
  4. Swap boring veggie recipes for exciting ones. Watch online cooking videos to learn the secrets of making vegetables tastier with different spices or methods of cooking.
  5. Make the same food for you and your family. Healthy eating is good for everyone!
  6. Try Meatless Monday. Beans and lentils are cheap, are tasty, and pack a protein punch.
  7. Make family favorites with a twist. Substitute veggies for grains or starchy carbohydrates (zucchini noodles, anyone?) or blend veggies and add to sauces.
  8. Try not to drink your calories. They won’t fill you up! Reduce fruit juice and sports drinks, and limit alcohol.
  9. Dress smart. Dress salads with oil (a healthy one like olive oil) and vinegar, choose low-fat or fat-free yogurt over sour cream, and use mustard instead of mayonnaise.
  10. Make spices your secret weapon. They add flavor without adding calories.
  11. Freeze! Freeze single servings of a big batch of healthy food for work lunches or when you’re too tired to cook.
  12. Think ahead. Think about the times you’re most likely to eat junk food, like after a stressful day at work. Make a plan in advance to swap out the unhealthy snack you might eat—such as a candy bar—with a healthy one, like an apple.
Page last reviewed: November 4, 2019