Oscar | Developing healthy eating habits (bite by bite) | hioscar Blog | Oscar
How to develop healthy eating habits
Good nutrition can help you maintain a healthy weight, improve your overall health, and prevent chronic diseases.
Getting Care Oscar Health Insurance
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Proper nutrition is no joke. It can help you improve your overall health and even help you avoid chronic diseases (like heart disease and diabetes). It also can help you maintain a healthy weight.
Being overweight or obese comes with a lot of complications. It can take a toll on your body’s systems, and it puts you at risk for chronic diseases such as type 2 diabetes, heart disease, and even some cancers.
The basic principle of weight loss is that you need to burn more calories than you eat in a day. Rethinking and improving your food choices is a good place to start. But don’t worry ― eating fewer calories doesn’t mean you have to be hungry!
Fruits and vegetables are generally low in calories, but they’re packed with vitamins and minerals. They’re also full of fiber and water, which means they’ll help you stay full for a long time. As recommended by the U.S. Department of Agriculture's ChooseMyPlate, try to eat at least 3 servings of fruit (opens in new tab) and 5 servings of vegetables (opens in new tab) every day. Also, look out for a farmer’s market (opens in new tab) near you for the freshest, tastiest produce. Yum.
Staying hydrated can help you maintain energy and lose weight. Sometimes it’s hard to tell the difference between hunger and thirst. Drinking more water helps your body stay hydrated so you know when you’re truly hungry.
How much water should you drink, anyway? Experts say that we shouldn’t go by the old formula of eight glasses a day. How much water you need depends on many factors, including your height, weight, activity level, and where you live. A general guideline is to drink ½ an ounce to an ounce of water for every pound you weigh.
Avoid those sugary drinks
Sugary sodas, juices, and sweet teas can add a lot of calories and sugar to your diet. And they really sneak up on you! Instead of reaching for a soda or juice with your meal, grab a seltzer or water instead. You can even add a lemon, lime, or cucumber to your water to make it extra yummy.
Go all in with your whole grains
Whole grains provide you with dietary fiber, vitamins, and minerals. (All things we want!) The fiber in whole grains also helps you feel full for a long time, while consuming fewer calories. Whole grains like brown rice, barley, oats, and rye offer more nutrients and fiber than heavily processed grains like white rice and most bagels, muffins, and white bread.
Know the difference between bad fats and good fats
Your body needs fat to function. But it’s important to know what kind of fats are actually good for you (or not). Here’s the breakdown:
The good: Unsaturated fats like those found in olive oil, avocado, and nuts help maintain fullness and help certain organs such as your heart, skin, and eyes.
The in-between: Eat saturated fats sparingly. These fats are found in butter, red meat, and cheese. They can clog arteries, leading to major health problems like stroke, heart attack, and high blood pressure.
The bad: Avoid trans fats. They’re found in heavily processed foods and can clog arteries, as well as lead to certain cancers.
Go easy on the salt
Salt (sodium on a nutrition label), is essential for the body. But too much can raise your blood pressure, putting you at risk for heart problems. Sodium is found in most processed and packaged foods. Cutting back on packaged foods can help to reduce your sodium intake, as well as the other bad stuff you’ll find in them. If you like to snack, try making your own – that way you can control the salt content! There are many great and delish recipe ideas online.
Manage your portions
Watching your portion size allows you to eat the food you love while staying healthy. Here are some ideas to help you avoid overeating:
Test the size of your plates and bowls. Try pouring your normal morning cereal portion and juice into measuring cups to see how much you’re eating.
Next time you buy plates, don’t go for the biggest ones. People generally fill their plate, regardless of size.
Box half of your meal when you order at a restaurant.
Pay attention to feelings of hunger and stop eating once you feel satisfied.
Adjust your lifestyle to encourage healthy eating
If all of these suggestions seem overwhelming, don’t worry – it’ll get much easier over time! We recommend trying some of these tips (opens in new tab) to help you fill in the gaps.
You can also try using a food log. It’ll make you more aware of what you’re eating and help you see patterns. It can also help doctors and nutritionists see what you’re doing — so they can offer relevant suggestions. You can record your log on a website, in an app, or simply with a pen and paper. Here’s a little template to get you started.
If you want more guidance on eating to support your health and weight, log into your Oscar account (opens in new tab) and message your Care Team. We’ll help you find the right person to talk to – like a nutritionist.
