Feeling Off Track? 4 Healthy Eating Habits to Reset Your Body

When your body feels off track, your food choices are chaotic, and you just don’t feel good, it’s time to get back to basics. These four simple healthy eating habits can transform your health, energy, and even your relationship with food.

These habits aren’t complicated, but they’re incredibly effective. Mastering them in the right order creates a ripple effect, making each new habit easier to adopt. Let’s dive into how you can bring your eating habits back to basics and feel amazing.

Why Simplicity Matters

The world of health and nutrition has gotten overwhelming. Every influencer has a new “must-try” trick or trend, from eliminating fruit to hyper-focusing on obscure details like water pH. For someone who’s already feeling unhealthy or stuck, this overcomplication can lead to frustration and giving up altogether.

But here’s the truth: health doesn’t have to be complicated. You don’t need to fine-tune every detail to feel good. Instead, focus on the basics, master them consistently, and watch how your body responds.

The Plan: 4 Healthy Eating Habits

These habits work because they build on each other. Start with the first habit, practice it consistently, and then move on to the next. By the end, you’ll have a solid foundation for a healthier, happier you.

Habit #1: Drink Water

Water is where it all begins.

• Why This Works: It’s simple, emotion-free, and easy to implement. Drinking water helps you feel better almost immediately by improving hydration, digestion, and energy levels.
• How to Start:
  • Drink a glass of water with each meal. This “anchors” the habit to something you already do, making it more manageable.
  • No need to aim for an overwhelming number of ounces—just sip throughout your meal.

Action Step: Start drinking one glass of water with every meal today.

Habit #2: Eat Slowly

The pace of your eating matters as much as what you eat.

• Why This Works: Eating slowly increases awareness of your food choices, improves digestion, and naturally helps with portion control.
• How to Start:
  • Pick one meal and time how long it takes to eat. Next time, aim to add one more minute. Gradually work up to 15–20 minutes per meal.
  • Pause during your meal to ask yourself:
    • Do I like this food?
    • How does it make me feel now?
    • Am I full yet?

Action Step: Choose one meal today and aim to eat it slowly—start by adding just one extra minute.

Habit #3: Add PROtein

Protein is essential for every process in your body, and most women don’t get enough.

• Why This Works: Protein helps maintain muscle mass, boosts your metabolism, and keeps you feeling full longer.
• How to Start:
  • Make protein the star of every meal. Whether it’s plant-based (beans, lentils, nuts) or animal-based (chicken, eggs, fish), aim for variety.
  • Ask yourself, “Have I already eaten this protein today?” to ensure a diverse intake.

Action Step: Include a source of protein in every meal today.

Habit #4: Add PROduce

Your body thrives on the vitamins, minerals, and fiber in fruits and vegetables.

• Why This Works: Adding produce supports gut health, energy levels, and overall wellness.
• How to Start:
  • Ensure fruits and veggies are always available. Shop and prep them ahead of time.
  • Choose recipes that include produce, or add a side of fruit or veggies to your plate.

Action Step: Add at least one fruit or vegetable to every meal today.

The Magic of the PRO’s: Protein + Produce

By consistently including protein and produce in every meal, you’ll feel more satisfied, energized, and less likely to overindulge in unhealthy foods. Remember this simple mantra: Eat Your PRO’s.

Why These Habits Work

When practiced consistently, these four habits will:

• Significantly improve your overall health.
• Boost your energy levels.
• Help you eat more mindfully and avoid overeating.
• Reduce your reliance on sugary, processed foods.

What About Everything Else?

You might be wondering: “What about sugar? Healthy fats? Splurges?”

Those details come later. When these foundational habits become second nature, tackling more specific aspects of your nutrition becomes much easier.

Your Takeaway

Whenever you feel off track—whether it’s next week or next year—come back to these basics:

1. Drink water with every meal.
2. Eat slowly and savor your food.
3. Add protein to every plate.
4. Add produce to every plate.

Focus on these for just three days, and you’ll start feeling better immediately.

Ready for More?

If you’re ready to take your nutrition to the next level and simplify your eating habits even further, check out my Jumpstart 30 program or **Total Nutrition Reset.** These programs are designed to help you master healthy habits and feel amazing—without the overwhelm.

More Resources & Links

Get Started! Join the Jumpstart 30 program today!

Total Nutrition Reset - reset your eating habits and establish healthy food choices for life in just 30 days!

FREE! - Download my free report on the Three Eating Dangers to Avoid to Reset Your Eating Habits

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