By Euell Mendez
Whenever you’re making the decision to eat better what is the first objective that comes to your mind?
Do you think about what foods you may need, maybe how to exercise, or what dietary plan to follow? Do you ask a peer for advice or maybe just assume the general idea of eating better is no “junk food” or any soda.
Although the general idea of healthy eating is straightforward, there are a variety of important details and strategies that play a part in improving your eating habits.
Building a balanced diet is one of the most important factors when you’re beginning to eat better and live healthier.
You want to focus on balancing your diet in rich fruits, vegetables, and whole grains. And choose to consume lean proteins, nuts, and healthy fats, while also limiting sugars, salts, and highly processed foods.
Adopting good eating habits like enjoying your meals and eating slowly to prevent overeating, drinking plenty of water as often as possible, and understanding the intake of your portion sizes of your foods can be greatly beneficial as well.
When eating through a “living well” based diet consumers prioritize variety and many whole foods. Filling half of your meal with fruits or vegetables and splitting the other half into two quarters, one of whole grains and the other consisting of lean proteins. While still following the regular diet limitations on sugars, salts, and processed foods.
You should build a constant eating pattern over time that includes nuts, beans, fish, low-fat dairy, and lean meats while avoiding unhealthy fats and excess sugar, because keeping consistency in your eating habits is the most important key in staying healthy.
The 3-3-3 Method is a great way to start for anyone who is trying to find a balanced way for eating. It focuses on creating a variety of balanced meals by selecting three proteins, three fat sources, and three carbohydrates for your meals.
Establishing a solid nutritional foundation while also allowing the consumer to create a variety of healthy combinations for their own unique tastes in meals.
A diagram from a short article by Stronger Nutrition University shows how beneficial this method can be for anyone looking for a simple approach to keeping a balanced palate.
“A great tip for beginners to macro tracking can be to keep things simple in your first few weeks. Try the 3-3-3 Method. Choose 3 different protein sources, 3 fat sources, and 3 carb sources only (All veggies and fruit can count as 1 each). This may feel like too little variety but with endless options of spices and cooking techniques, you can make thousands of combinations. There is no such thing as boring food, only boring chefs, right?”
https://university.strongeru.com/home/3-3-3-method
Even though there are many variations, the general principle of this method is to choose three healthy options from each of these core food groups to build your plates and support your personal health goals.
With endless possibilities for spices and cooking methods, you can create thousands of different meal combinations from just those three items showing that the 3-3-3 Method stays simple yet provides confidence in your meal planning.
Another popular method is the 80/20 Diet Rule; thinking of your meals in a balanced percentage of 80% healthy and whole foods, with 20 % being for “fun” or less nutritious treats.
The key in this method is consistency over time, not having a perfected meal every time you sit down to eat. It is a healthier diet plan that is less restrictive plan for anyone who wants to enjoy their newly changed eating habits without the stress of constantly watching portions and percentages.
In an article by April Schetler, a registered dietician with Vitrua Health, Schetler goes into detail about how the 80/20 rule can be an easy and fun eating method while still staying a beneficial way to eat properly.
“Diets. Ugh. They’re either too complicated or too restrictive—or both. We’ve all been there: trying to follow a strict diet plan, counting every calorie, cutting out carbs, calculating points, going keto, and ultimately, giving up all the things we actually enjoy. Enter the 80/20 diet rule—a refreshing approach that lets you eat healthy most of the time but still enjoy the occasional treat. No counting, no guilt—just balance.”
“Just try to think of your meals in terms of balance. 80% healthy, whole foods, and 20% for fun, less-nutritious treats. The key is consistency over time, not perfection at every meal. So, if one day you have a pizza, no big deal—just aim to get back on track with your next meal.”
(Schetler, April. “What is the 80/20 Diet Rule?)
The 80/20 rule keeps a simple mindset for those who follow its guidelines helping to create an enjoyable experience while also providing your body the nutritional value it needs to live healthier. You get to indulge in your choice of treats without overdoing it and adding any unnecessary weight, unprocessed consumables, or unhealthy choices to your everyday eating choices.
Let’s review over some important details and some key habits for following a “living well” eating lifestyle:
- Stay Hydrated: drink plenty of fluids, with water being the main choice.
- Limit Unhealthy Foods: lower your intake of added sugars, salt, and all highly processed foods.
- “Mindful Eating”: Eat slowly and chew thoroughly while watching how your body responds to prevent overeating.
- Meal Planning: Planning and prepping meals can help you avoid last-minute unhealthy choices.
- Variety is Key: Don’t focus on only consuming “special foods.” Aim for a diverse variety of healthy foods over time to ensure you get all the necessary nutrients.
Overall, your goals are to build a strong and balanced diet, make smart eating choices, and cultivate healthy eating habits as you start your journey through the world of eating better to live healthier.
If you’re ever unsure if you’re taking the right approach, there’s always additional resources that you can reach out to like local cooking or nutritional classes. As well as online resources like CDC Nutrition for tips, guidelines, and more nutritional information.
United Living Well Family 
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