Benefits of habit “Eat a healthy meal”

✓ Reduced fat intake is better for your cardiovascular system
✓ Fruits and legumes are a rich source of fiber, good for the digestive system.
✓ Reducing carbohydrates (rice, bread, pasta, etc.) have a positive effect on weight loss.
✓ Allows for experimenting in the kitchen to find tasty meals.
✓ Cooking at home reduces your overall food expenses.

First step:

Make 1 healthy meal per week


1. Sunday lunch is the best! Pick a healthy recipe and prepare it into a tasty meal. Do this every Sunday for a month.
2. Increase your cooking days to 1 extra day per week. Do this for another month.
3. Keep at it, until you eat healthy every day.

Helpful tips to make it a habit:

✓ Take control of your meals! The best way to eat healthy is to cook at home. Pick out some recipes you want to try and shop accordingly. Any leftovers can be packed for lunch or next few days.
✓ Start with supper. Evening is probably when you have the most time available. Use it to cook a healthy meal. Make it into a habit by setting the same time in the evening to cook.
✓ Set yourself up for cooking. If you are not used to coming home and cooking, make sure to remind yourself about it by prepping ingredients ahead of time or setting up utensils in uncomfortable that will remind you of your dedication.
✓ Let the app help you. This app can be helpful if you set a reminder on it.
✓ Celebrate small victories. Every time you perform this habit, congratulate yourself! Say “I’m awesome” or “I’m so cool” out loud and with a smile on your face.

Tips for beginners:

✓ Get acquainted with food. All meals are a balancing act between the major food groups (protein, fat, vegetables, fruits, legumes, dairy, grains, sugar). Learn about the risks and benefits of each group and try striking a balance. A healthy meal is generally an even split between proteins and fiber.
✓ Health can be delicious! Set time on Sunday to make a meal that is half meat and half veggies and legumes. And try wholegrain bread or pasta instead of plain white.
✓ Reduce your fat and sugar. A lot of ingredients contain added fat and sugar and they’re usually the culprits behind bad health. Read the ingredient labels of every item you buy.
✓ Color shows tastiness. A healthy meal is not necessary to be bland. By adding more vegetables to the meal, it also gets more colorful.