Diet Hacks to Stay Healthy

Maintaining a healthy diet doesn’t have to be complicated or time-consuming. With some simple strategies, you can make nutritious eating a seamless part of your everyday routine and an enjoyable aspect of your pursuit of lifelong wellness.

Kamalaya Connect’s experts share some of their practical diet hacks to help you manage your weight and achieve a sustainable and healthy balance in your lifestyle.

Make vegetables easy

Vegetables are the cornerstone of a healthy diet. To make them more accessible, prepare a big bowl of salad using your favourite ingredients for a quick and nutritious snack or side salad. Prep cooked vegetables in advance for stir-fries or roasting. Aim to consume at least five portions of a variety of fruits and vegetables daily. These can be fresh, frozen, fermented, dried or juiced. Incorporate fruit into your diet by adding chopped favourites into your breakfast cereal or by swapping a mid-morning snack for a piece of fresh fruit.

Surround yourself with healthy foods

The availability of ultra-processed foods has increased significantly, often leading to hard-to-avoid and unhealthy eating habits. Fast food, frozen dinners and sugar-sweetened beverages are tempting, but they can impact brain chemistry and behaviour.

Combat this by keeping ultra-processed foods out of your home and stocking your fridge and pantry with nutrient-dense, whole foods. This includes canned beans, chickpeas, lentils, popcorn, frozen berries and vegetables, oats, and raw nuts and seeds.

Organise your kitchen by using containers to categorise your staples. When grocery shopping, check which containers are low and add fresh produce and perishable items to your list. This system helps ensure you always have healthy options available.

Plan ahead for eating out

Dining out can be challenging when trying to maintain a healthy diet. Restaurant meals are often higher in calories while sodium, sugar, fat and ultra-processed foods and come in large portions.

Prepare for eating out by researching the menu beforehand and choosing healthier options. Eat a piece of fruit before you go, stay hydrated during the meal, order your meal first and take your time to savour your food. These strategies can help you make better choices and avoid overeating.

Stay hydrated

Staying hydrated is crucial for overall health. Aim to drink six to eight glasses of fluid daily, in addition to the fluids you get from food. Water, lower-fat milk, and lower-sugar drinks, including tea and coffee, are healthier choices. Avoid sugary soft drinks and limit non-fruit juice and smoothies.

Monitor your progress

Self-monitoring is an effective way to track your dietary progress. Keep a journal of the foods you eat each day or use a smartphone app to track your calorie intake, weight and activity levels. Remember, weight loss and gain are not the only measures of progress. Try to celebrate non-scale victories like increased energy levels or improved mood.

Be patient with yourself. Adopting a healthier diet is a marathon, not a sprint. It takes time to form new habits, and some days will be easier than others. Set realistic expectations, remain committed, and regularly evaluate your progress to stay on track.

Get professional support

To set the stage for a truly integrated lifelong wellness journey, seek personalised and professional support. Kamalaya Connect offers a private, online Nutritional Guidance consultation which provides advice and educational insights for individuals at any level of nutritional knowledge. Each 60-minute session includes a review of your current diet and lifestyle and tailored nutritional advice. This approach ensures you receive individualised support to achieve your optimal health goals.