13 Easy Tips for Eating Healthier Meals This Year [2023]

Tom Volpe January 30, 2023

If you're looking to transition to a healthier lifestyle this year and want to start with your meals, we've got the perfect tips for you! Eating healthy doesn't have to be overwhelming or complicated – it can actually fit in perfectly with your busy schedule.

Whether you're creating meal plans for yourself or just making simple changes throughout the day, these 13 easy tips will help put you on track towards eating healthier meals this year. You'll be surprised how quickly small dietary changes add up once they become part of your daily routine! So if improving your health and overall well-being is a top priority in 2023, let's get started and make nutritious eating a part of the journey.

The role that diet plays in your health

Eating a healthy and well-balanced diet has a significant impact on our health. It is important to recognise the nutrients that are needed in order to maintain our health, such as proteins, carbohydrates and fats. Eating a nutritious diet will give us energy so that we can still be productive throughout the day, it can also prevent us from getting sick or contracting certain diseases.

Additionally, choosing foods with essential vitamins and minerals offers an extra boost to our overall health by helping strengthen our immune system and keeping our intestines and digestive tract healthy. Having healthy eating habits can really make a difference in how we feel both physically and mentally, making it an important factor when it comes to good physical well-being.

Flat-lay Photography of Vegetable Salad on Plate

13 Tips for Cooking Healthier Meals at Home

1. Choose whole grains over refined grains

Delicious and nutritious whole grains are becoming increasingly popular with health-conscious eaters. They provide essential vitamins, minerals, and dietary fibre that help to regulate blood sugar levels, maintain a healthy weight, reduce the chances of developing chronic diseases such as diabetes or heart disease, and generally create a sense of well-being.

Whole grain products such as brown rice, quinoa, oats, barley, and farro have been staples in many cultures for centuries – and are gaining recognition today for their ability to boost health in addition to adding interesting flavours and textures into meals. Eating whole grains is an easy way for anyone to improve their health – simply replacing refined grains like white rice or pasta with whole grain versions can have tremendous benefits in the short term and long term.

2. Practice portion control

Practising portion control is a smart and sustainable way to maintain a healthy diet, as well as to reach your nutrition-related goals. It doesn't have to be difficult; figuring out an appropriate portion size for each meal can be done by becoming aware of the recommended serving sizes for specific foods. Serving yourself smaller portions at meals and snacks can help you feel satisfied without overindulging in calories or other nutrients.

Mindful eating is also important when it comes to being aware of our food intake, rather than mindlessly eating large portions. Eating a balanced diet full of nutrient-dense and whole foods will help provide critical vitamins and minerals that many diets lack due to consuming excess amounts of processed foods. Practising portion control with the right knowledge about proper serving sizes is key to living a healthier lifestyle.

3. Bulk your meals out with vegetables

Eating a diet rich in vegetables is essential for maintaining your health, and also provides you with an easy and efficient way to "bulk up" your meals. Incorporating vegetables into every meal is recommended, as it increases the nutritional value of what you're eating. Furthermore, there are so many possibilities when it comes to creating tasty vegetable dishes - from roasted Brussels sprouts and honey-glazed carrots to sautéed kale or chestnut mushrooms; the choices are virtually endless. Try adding an extra handful of greens or a few slices of bell peppers to your pizza or sandwich for an added nutritional kick.

4. Snack on fruit

Snacking on fruit is a great way to get in one of your daily recommended fruit servings while providing your body with essential vitamins and minerals. Fruit is a nutrient-rich snack that can provide sustained energy throughout the afternoon. Eating fruit is an easy way to promote healthy eating habits, support digestion, and optimize your overall health. Best of all, snacking on fresh or frozen fruit has endless delicious possibilities, providing flavours ranging from sweet honeydew melon to tropical pineapples to tangy oranges!

Plate of sliced natural colourful assorted melons

5. Avoid processed foods

Eating processed foods can be extremely detrimental to your health. They are often filled with preservatives, additives and unhealthy fats that can wreak havoc on our bodies in a number of ways. Additionally, many processed foods contain fewer vitamins and minerals than their unprocessed counterparts. We must take proactive steps to stay away from these foods, as it is much easier to prevent any long-term harm to ourselves than trying to repair it later. Eating more fresh fruits, vegetables and proteins is the best way to ensure you are fueling your body with the nourishment it needs while avoiding the detriments of eating too many processed options.

6. Enjoy treats every now and then

Treats can be a welcome change of pace that can add some extra happiness and joy to life. Treats don't have to come in the form of chocolate, ice cream or other sugary snacks; they could also be something like a massage, manicure, or even just an hour of uninterrupted solitude. By allowing yourself treats every now and then, you can feel nourished with positive reinforcement every once in a while without needing to go overboard. When indulging in something special for yourself, take a moment to savour the experience and enjoy the moment fully.

7. Swap oils for emulsion sprays

Thinking of switching out your oil-based products for emulsion sprays? While this is becoming increasingly popular with busy households, there are a few factors to consider. For instance, using an emulsion spray instead of oil can provide more even coverage of food, resulting in faster and more thorough cooking.

Additionally, emulsion sprays produce less smoke when compared to traditional oils, making them a healthier option for both your indoor air quality and cardiovascular health. Finally, you can also enjoy the convenience of being able to whip up an easy meal or dish with an aerosol process that takes a fraction of the time and clean up as relying solely on oil-based products. Consider switching out your go-to oil product today!

8. Watch your liquid calories

When it comes to our overall health, the types of liquids we consume can play a significant role. Sugary beverages such as soda, energy drinks, and even some juices are teeming with empty calories that offer no nutritional value while still wreaking havoc on your physique. Conversely, water (especially when consumed at room temperature) benefits nearly every system in your body, ranging from keeping organs properly hydrated to helping muscles stay flexible and healthy. So if you’re hoping to maintain good physical health and reach your goals in an efficient manner, it might be time to kick those sugary beverages to the curb in favour of staying hydrated with wholesome options like water and tea.

9. Prepare your lunches at home

Preparing lunches at home is a great way to save time, and money and make healthier meals. Not only will you know exactly what ingredients are in your food, but the options when making lunches can be endless - you can mix up the flavours, textures and nutritional value to create a lunch box that meets all of your individual needs.

Additionally, packing your lunch means that you don't take a gamble with the ever-changing restaurant menus and will also give you peace of mind knowing that every item that you packed has been prepared with your safety and health as a priority. Overall, preparing meals from home is an excellent way to enjoy quality food while also ensuring an enjoyable eating experience.


Tuna Salad on Transparent Lunch Pack

10. Consume more plant-based proteins

Replacing animal proteins with plant-based proteins is becoming increasingly popular as modern diets shift toward healthier, more sustainable options. Plant-based proteins have been found to contain high amounts of fibre, vitamins, essential fatty acids and minerals; these properties help contribute to an overall improved sense of health.

Furthermore, consuming plant-based proteins can help reduce cholesterol levels and lower the risk of developing multiple chronic conditions like heart disease and diabetes. Additionally, consuming a variety of plant-sourced protein foods can provide your body with complete nutrition and help optimise muscle recovery and growth after exercise. By replacing animal proteins with plant-based proteins in your diet, you can enjoy all the benefits that come from a healthy lifestyle!

11. Eat seasonal produce

Eating seasonal produce has its advantages. Not only is it a great way to introduce variety into your diet, but buying in season is often much more cost-effective. It's amazing how the addition of different fruits and veggies to meals throughout the year can help keep things both nutritious and interesting - plus you get to support local farmers and the economy by shopping in season! Eating with the seasons naturally gives way to a mostly plant-based diet that is high in flavour and nutrition. Plus, when food is grown close by, using fewer resources for transportation, there's a lower environmental impact too.

12. Drink plenty of water to reduce cravings

Drinking enough water will help you curb your cravings for unhealthy snacks. By staying hydrated, not only does the body become better regulated, but it also helps to keep hunger levels under control when there isn’t a true need for calories. Our brains are sometimes tricked into thinking that we don’t have enough energy in our bodies so we experience cravings as a result. Consuming adequate amounts of water can prevent these signals from being sent to the brain and minimise cravings so that healthy eating habits can be established. Drinking plenty of water can be one of the simplest ways to reduce cravings and evoke healthy living overall.

13. Meal prep ahead of time

Meal prepping ahead of time has been a popular trend because of its convenience and ability to save time during the week. Not only does it reduce the weeknight dinner hustle, but it also ensures that you are consuming healthy meals that meet your dietary needs. Preparing your meals in advance allows you to make one trip to the grocery store and gives you more time to enjoy the things that matter most in life.


Crop woman cutting tomatoes in the kitchen

Additionally, with pre-planned meals, there is a greater chance you will be sticking to your fitness goals as opposed to unhealthy take-out options. Meal prep ahead of time shows that even if life gets busy, having nutritious and flavorful food every day doesn't have to be hard.

What about healthy meal delivery services?

With more and more time being taken up by demanding schedules, it's no wonder that healthy meal delivery services have become so popular. Convenient services like HelloFresh make eating healthy an easier option for many people. Not only is the food freshly made with nutritious ingredients, but customers are able to customize their orders according to their dietary needs or preferences.

While this can be a great way to make sure you're getting all of your daily meals, it also fosters creativity around food as customers get introduced to new flavours and recipes. By providing fresh and healthy meals at an affordable price, these meal delivery options are a great solution for making nutritious eating more accessible.

Tips for saving time when cooking

Cooking can be a time-consuming process, but saving time during cooking is possible with a few simple tricks. First of all, making sure you have the right ingredients and equipment on hand before you start is essential – it saves time searching for missing items later! Additionally, by taking advantage of pre-chopped vegetables available in stores, you can save yourself lots of prep work.

Similarly, using store-bought sauces or marinades cuts down the amount of active cooking time. Finally, any dishes that take a long time to cook (such as roasts or stews) can be made quicker in an electric pressure cooker. Using these tips, saving time while cooking is easy and helps to make your kitchen experience stress-free and enjoyable.


Eating a nutritious diet ensures our bodies get the right amount of vital vitamins and minerals, helping us lead healthier, more fulfilling lives. So why not start this year by committing to eating better? With these 13 easy tips, you'll be well on your way to creating healthy meals in no time! Ready to get started? Keep that kitchen stocked with fresh ingredients and try new recipes regularly. Doing so will give you the confidence needed to create fresh and tasty dishes that not only look amazing but make your taste buds (and stomach!) wildly happy! Overall, take time to enjoy the process and savour every fork full. Best of luck this year, every healthy bite counts.

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