Eating healthy? But how can i start Mariam ?
Eating healthy doesn’t have to mean overhauling your entire life overnight. In fact, the most sustainable and nourishing shifts are the ones you can weave into your everyday routine. So whether you’re starting from scratch or just want to feel more energized and balanced, here’s a gentle, practical guide to help you begin.
Start with Awareness, Not Rules
Before diving into "what to eat," start by getting curious about how and why you eat. What’s your current routine like? When do you feel energized or sluggish? What meals feel satisfying to you—and which leave you feeling off?
Healthy eating begins with listening to your body. From there, you can start making intentional shifts—not based on guilt or restriction, but on care and nourishment.
Build a Healthy Plate: Your Simple Visual Guide
A balanced plate is one of the easiest ways to start eating well without measuring, weighing, or overthinking. Think of it like this:
The Healthy Plate Model
Split your plate into rough sections to include:
½ plate of vegetables or fiber-rich foods
Think leafy greens, broccoli, carrots, zucchini, beets, cucumbers, or legumes. These foods add volume, fiber, vitamins, and minerals to your meals.
¼ plate of quality protein
Examples: chicken, tofu, eggs, fish, tempeh, legumes, or Greek yogurt. Protein keeps you full, supports muscle repair, and balances blood sugar.
¼ plate of whole-food carbohydrates
Think brown rice, quinoa, sweet potatoes, oats, whole grain bread, or fruit. Carbs provide energy and are especially important if you’re active.
Add healthy fats (1–2 tablespoons or a thumb-sized portion)
Avocado, olive oil, nuts, seeds, or fatty fish like salmon. Fats support hormone balance, brain health, and help you absorb fat-soluble vitamins like A, D, E, and K.
Don’t Forget Flavor!
Fresh herbs, spices, lemon juice, tahini, or a drizzle of quality oil can make your meals satisfying and vibrant—without adding processed ingredients.
But How Much Should I Eat?
There’s no one-size-fits-all answer here, and that’s okay. Start by tuning into your hunger and fullness cues:
Eat until you're satisfied, not stuffed.
Notice your energy levels after eating—do you feel stable, light, bloated, or sluggish?
Stay flexible. Some days you’ll need more food, especially if you're active, menstruating, or under stress.
If you're unsure, working with a nutritionist can help personalize your portions based on your body, metabolism, and goals.
What About Vitamins and Trace Elements?
Micronutrients—vitamins and minerals—play huge roles in how you feel every day. They support everything from immunity to metabolism to mental health.
Here’s a simple way to make sure you’re getting what you need:
Eat the rainbow: Different colors in fruits and vegetables signal different nutrients.
Incorporate variety: Don’t eat the same 3 meals every day. Rotate proteins, grains, and vegetables.
Don’t fear real food fats: Many vitamins (like A, D, E, and K) need fat to be absorbed well.
Consider a quality multivitamin if you're vegan, under stress, or have a restrictive diet—but food always comes first.
Trace elements like zinc, selenium, and magnesium are needed in smaller amounts but are vital for things like thyroid health, energy production, and immune function. You’ll find them in foods like:
Nuts and seeds (especially pumpkin and Brazil nuts)
Whole grains
Leafy greens
Seafood
Legumes