9 Tips And Tricks To Eat Healthy Without Feeling Like You’re Trying


Chiropractic care may be focused on the diagnosis and treatment of mechanical disorders of the musculoskeletal system, especially the spine but chiropractors understand that patients are so much more than just spine. This is why they always say that they aim not just to relieve pain but to improve your overall health.

In order to achieve that, you need to feed your body healthy foods that contain vitamins and nutrients from vegetables, fruits, lean meat, whole grains, and healthy fats. But when it comes to nutrition and eating right, people have difficulty following it because they often feel like it’s a lot of work and that they’re depriving themselves. As a result, they fall off the wagon pretty quick! To avoid that, here are some ways that will make you eat healthy without even realizing it.

1.   Use Smaller Plate

You’d be surprise how a smaller plate full with food can make you feel just as satisfied as using bigger plate. However, the difference is that, with bigger plate you tend to put way more food which makes you eat more than your stomach actually needs to feel full.

2.  Make Water More Readily Available

When you feel thirsty and it would be easier for you to grab water than any other beverage, you drink water more likely. Having a water bottle near you makes you avoid standing up to get a different drink.

3.  Limit Your Intake Of Soda Or Booze By Using Tall Slender Glasses Instead Of Short Fat Ones

This is almost like the first tip about smaller plate. It can be hard to just quit soda or booze especially if you’re a big fan. But if you want to limit your intake and still feel like indulging, this will help. Drinking from tall slender glasses will make you feel you had enough to drink because the look like they hold more liquid. So as a result, you’re less likely to refill unlike when drinking from short fat glasses.

4.  Use Plates That Have High Contrast Color With Your Food

When the color of your plate matches the color of your food, you naturally serve yourself more because your brain has trouble distinguishing the portion size from the plate. So when you’re getting foods that are less healthy like pasta and potatoes, using brighter plates like green and blue plates are best. But for fruits and veggies don’t contrast that much so you’re more likely to get more serving of them.

5.  Display Healthy Food In A Prominent Place

The reason we tend to grab foods like chips or bread is because they’re usually placed in easier access and on sight. So when you’re in a hurry or feeling lazy and want to eat but don’t wanna cook, they’re the first things you get. To keep yourself from always opting for them, switch your easy access snacks into healthier options like nuts or fruits.

6.  Wrap Unhealthy Foods In Tin Foil. Wrap Healthy Foods In Plastic Wrap

Your mind often determines what it wants to eat based on what your eyes see. Thus, if you hide unhealthy foods by wrapping them up or tucking them away in less prominent places, then you are less likely to eat them.

7.  Keep Healthy Foods In Larger Containers, And Unhealthy Foods And Smaller Ones

The bigger the food, the easier it is for your eyes to catch it and pay more attention to it. So, make yourself focus more on healthy foods then store them in bigger containers. And if you’re gonna get chips and cookies, get them in small packages so that even if you eat them, it will only be small amounts.

8.  Use The Outer Ring Strategy When Grocery Shopping

Fruits, veggies, and whole grains are often located on the outer ring of the grocery store. So hit this part of the store and don’t walk down the aisles. This way, majority of your cart will be filled with healthy foods instead of junk foods which are often in the middle part of the grocery store.

9.  Make Good Behaviors Easier And Bad Ones More Difficult

When you really break down each of these strategies, you’ll see that each one is a small tweak that puts more steps between you and the bad behaviors and fewer steps between you and the good behaviors. You can take this same approach to almost anything in life. If you want to make a bad behavior more difficult, then increase the number of steps between you and the behavior. Meanwhile, if you want to make a good behavior easier, reduce the number of steps between you and the behavior.

American Chiropractic Association
Illinois Chiropractic Society
National University of Health Sciences