Healthy Eating Hacks

When a lot of people think of eating healthy, they think it’s going to be expensive and time-consuming. That’s totally wrong! Making smarter choices doesn’t have to be either of those things, and your body will thank you for it!


Some of the main tricks to eating healthier are:

  • Plan ahead! Have a game plan of what you want to eat before you head to the store.
  • Stick to foods with less ingredients, whole natural foods.
  • Portion control!

Portion control has always been a big one for me, especially at the beginning of my weight loss journey. In fact, Katherine Ferry, a registered dietitian at The Christ Hospital Diabetes & Endocrinology Centers, says portion control is the biggest diet-related issue she sees on a daily basis. Her advice is to familiarize yourself with serving sizes by consulting the nutrition labels on foods and by letting the Healthy Plate Model be your guide. You can also check out EatRight.org.

And if you’re looking to incorporate some yummy, healthier foods into your diet, I have some suggestions! I always try to find ways to cram more veggies in my day, so it’s good to have some tricks up your sleeve. Ferry also added that including more veggies, fruits, and whole grains in your diet will help get you the vitamins, minerals, and fiber you need. 

Food hack idea #1: Yummy dips for lots of veggies!

Mix plain Greek yogurt with your seasoning of choice. I personally like ranch and chili seasoning. The chili is especially good on potatoes and healthy carbs!

Food hack idea #2: Egg white waffle sandwich

This is one of my favorites. Just pour egg whites into a waffle maker, and when the eggs are done – boom – instant sandwich! I like to fill mine with veggies like spinach or sprouts, avocado for a healthy fat, and mustard. And, turkey bacon if I’m feeling fancy! I also like making these sweet. Add cinnamon to the egg whites while cooking, and then stuff with almond butter and honey – yum!

Food hack idea #3: Oat bran protein “cake”

Mix in the desired amount of oat bran with the proper equivalent of water. Microwave for a couple minutes, then add a scoop of your protein powder. Mix, and microwave for a couple more minutes. Bam! You have the consistency of cake while still being healthy! Plus, this one is quick to make, and oat bran is super filling.

Food hack #4: Egg white oatmeal pancake

This one I eat literally every day. It’s super easy to make, and you can refrigerate them for later use. Add the desired amount of uncooked oats to the desired amount of egg whites (I like the ones in the carton). Take the mixture and dump them into a hot pan, and cook like a pancake! Then you can top it however you like. I usually use peanut butter and fruit.

All are fast, easy, and inexpensive ways to add healthier choices to your diet! And don’t forget to add lots of water! I personally shoot for a gallon of water a day, but Ferry says the amount of water one needs in a day varies depending on weight and activity level. Eight glasses of water daily is a good starting point. Watch for the signs that you may be dehydrated: thirst, fewer trips to the bathroom or dark colored urine, fatigue, and dizziness or light-headedness.

Small steps like adding more water and veggies daily, can lead to big changes. Take it slow, and you’ll see results! You got this!

Looking for a primary care physician to help you make healthy life choices? Schedule an appointment online with one near you!

​You may have heard radio personality, Amanda Valentine, on B-105's Afternoon Show on weekdays from 3-7 p.m. She also publishes a blog titled Weight a Minute. Amanda has struggled with weight issues her entire life, but in 2012 she started her weight loss journey and now she's lost over 100 pounds. What started as a three-month New Year's resolution challenge with co-workers has evolved into a passion for healthy living. Amanda is excited to share her healthy living tips, tricks, and information with Healthspirations.