5 Easy Tips for Healthy Eating

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Starting to eat healthily can seem like a daunting prospect, and while it's amazing that there is so much information that exists on the internet, it can be exhausting trying to figure out what's true and what's not. Luckily, I'm here to tell you that eating healthy is way easier than you think – and it's only made easier with the help of your new Vertical Organic Garden. So here are 5 easy tips to begin your healthy eating journey:

  1. Eat quality protein from a variety of sources! High protein foods and diets are very trendy right now, and for a good reason! Protein is what your body uses to build muscle, repair injuries, and keep your bones, skin, hair, and nails happy and healthy! Protein also plays a key role in satiety – that is, keeping you fuller for longer! On average, you should consume 1 gram of protein per kg of body weight, or about 0.8g of protein per lb body weight. Most Americans today get about 15% of their daily calories from protein, which is within healthy recommended amounts – but they don't get enough variety of protein! Plant based proteins like chickpeas, beans, tofu, nuts, and seeds – even broccoli – deliver quality protein along with important vitamins, minerals, and fiber!

  2. Learn your portion sizes! Obesity and obesity related diseases like type 2 diabetes, heart disease, and hypertension are at epidemic levels in the developed world. Learning appropriate portion sizes can help manage over-eating, and even aid in weight loss! Luckily, your hand doubles as a portion size guide to make things easy! Your palm determines protein portion, cupped hand determines carbs or starches, clenches fist determines vegetable portion (although increasing veggie portions is an easy way to fill up on lots of food for very few calories), and thumb determines fats.

  3. Drink more water! Water is key for keeping everything in your body running smoothly. It is easy to misinterpret thirst for hunger, and wind up snacking when really all you needed to do was drink a glass of water! If you think you're hungry, try drinking a glass of water, wait half an hour, and if you are still hungry after that, then get yourself a snack. Limit your sugary drinks, and drink your coffee and tea without sugar to avoid spiking your blood sugar – which can leave you feeling lethargic and hungrier than ever when your blood sugar crashes.

  4. Fill up on veggies! If you struggle with boredom snacking, or need to fill your belly with lots of food volume, eat veggies! Vegetables are mostly water and fiber (and vitamins!) meaning you can eat massive amounts of food for relatively few calories. If you don't want to eat them plain, try dipping them in salsa or plain Greek yogurt for an easy, satisfying snack!

  5. Learn how to meal prep! Doing proper meal prep – that is, planning out all of your meals for the week, cooking lunches for the week ahead of time, et cetera – is a crucial part of healthy-eating! Preparing a week's worth of lunches ahead of time stops you from buying fast food at work, and knowing what your meals will be ahead of time saves you from stressing out and eating junk at the last minute. Meal prep is also an excellent way to save money! Make sure to plan occasional treats as well as healthy staples to keep you motivated and on track!

So there you have it: 5 easy healthy eating tips for anyone who is overwhelmed and looking to improve their diet!