Good evening, all! As you may know it’s Reader Request night here at the B-Hut. Tonight I’ll be addressing the ways in which you can begin eating healthfully, in response to a message a received a few days ago:

I need as much information as possible on trying to change from a painfully unhealthy diet to a healthy one. Everyday I say “I’ll eat healthier tomorrow…” as I am eating a burger and chips for lunch….

I work full time and just can’t figure out when I would prepare lunches, and I have a very low understanding of what foods can be in a lunchbox until lunch time without spoilage, as I have a 45 minute commute to work….

I find that whenever I Google this or read other blogs, they’re not advising me on how to just eat healthier, they’re advising me on how to lose weight. Apparently people only eat healthier to do that. But this is not about weight at all, I am lethargic, unwell, and to be honest just depressed. I need a change and I have no idea how to do it, so that overwhelms me and I head straight for junk.

You’re not alone! Eating healthfully is a learning process for everyone, myself included. Below I’ve provided a few tips to get you started on the path toward a healthy diet. I am sure that much of this information is old news to many of you readers, so feel free to add any other tips that helped you develop healthy eating habits.

1. Switch to 1% or non-fat dairy. If you consume milk or dairy products, be sure that you are consuming low-fat versions. Really the only people who need to be consuming full-fat dairy are infants and toddlers. The change can be gradual. For example, if you’re switching from full-fat milk to skim, start out by buying 2%, then 1%, and finally skim. The same principle applies to yogurt. Cheese is a special exception—you can eat small amounts of regular or reduced-fat cheeses, but fat-free cheeses often contain so many additives that you would be better off eating the real stuff in moderation.

2. Don’t keep your junk food favorites in the house. If your downfall is ice cream, for example, stop buying it at the grocery store. If you’re truly craving it, go to your local creamery and indulge in a small serving. Limiting access is the first step to stopping overeating.

3. Eat by color. Fresh fruits and veggies are valuable sources of vitamins, minerals, antioxidants, and phytochemicals. Not a fan of veggies? Try combining them with other foods you enjoy: chili (with tomatoes), smoothies (with fresh or frozen fruit, milk, and nut butter), baked potatoes (with salsa or broccoli & cheese). Color is the key—and no, Skittles don’t count.

4. Brown bag it. As I explained yesterday, restaurant fare is a major cause of overeating in this country; the solution to the problem is to prepare your own meals as much as possible. When you pack a lunch, aim to get at least three food groups in. For example, a peanut butter and banana sandwich on whole wheat bread gets you three food groups already: whole grain, fruit, and healthy fat. Add a handful of carrots & hummus, and you’ve got veggies and protein too. In terms of transport, get in the habit of freezing a bottle of water the night before; put it into your lunch bag the next morning, and it should keep things cold for the duration of your commute. (For more ideas, see my post on portable eats).

I could write a whole book on this subject, but I think those four tips comprise a good start. What small changes have you made to your diet in pursuit of a healthy lifestyle?

Here’s how I stayed healthy today:

Before heading out the door, I made a quick batch of scrambled tofu. It never ceases to amaze me how well this recipe fills me up! This held me over for five hours!

For lunch, I tasted the rainbow and made my Asian Tuna Salad. Yummage.

Tonight’s meal was just a simple black bean chili with homemade tortilla chips and guac.

If you have any reader requests for next week, feel free to leave a comment or send me an e-mail! Good night to all:)

Filed under: Meals