Finding and staying true to a great diet takes thought and time, which may be why many people don’t stick to healthier choices. But James Clear, writing in his blog, offers science-backed strategies to eat healthy without having to think too much about it.
Mind your plate size. Smaller plates can trick your brain into thinking you are eating more. A study by Cornell University professor Brian Wansink says eating from a 10-inch plate instead of a 12-inch plate will reduce your food consumption by 22% over the course of a year.
Keep water close. One way to ramp up your water consumption is to make sure you keep a large water bottle with you at all times. You will find yourself steering clear of soda and instead taking sips from the water bottle throughout the day.
Make your healthy foods more visible. When you are in a rush you are more likely to grab the first food you see handy. Keeping healthier foods such as fruits or nuts in a bowl near the front door or on the kitchen table will provide ready options for a quick grab-and-go snack.
Prioritize fruits and vegetables. When putting a meal on your plate, first fill half the plate with fruits or veggies, then the rest with the main dish. This will help to ensure you eat enough fruits and vegetables and keep a balance between your food groups.
— Adapted from “10 Simple Ways to Eat Healthy Without Thinking, Backed By Science,” James Clear, JamesClear.com.