Eat Smart, Live Well: Fun & Easy Healthy Eating Tips
Healthy eating doesn’t have to be boring, bland, or complicated. In fact, it should be delicious, colorful, and full of variety! Today, healthy eating is all about nutrient-dense foods that fuel your body and taste amazing. The best part? Small, simple changes can make a big impact on your energy, mood, and overall health and longevity.
Let’s dive into some fun, science-backed tips to upgrade your nutrition game.
1. Eat the Rainbow (Yes, More Colors on Your Plate!)
Different colored fruits and vegetables provide a wide range of vitamins, minerals, and antioxidants. Eating a variety ensures you’re getting everything your body needs to thrive. Dr. Mark Hyman emphasizes, “The deeper the colors, the more variety, the better. This provides a high phytonutrient content protective against most diseases.” So, load up on greens (spinach, kale), reds (strawberries, beets), oranges (carrots, sweet potatoes), and purples (blueberries, eggplant).
2. Ditch the Ultra-Processed Stuff
Ultra-processed foods (think packaged snacks, sugary cereals, soda, and fast food) can wreak havoc on your metabolism and gut health. They often contain inflammatory seed oils, artificial additives, and excessive sugar. Instead, focus on whole, real foods—foods your grandparents would recognize! Think fresh fruits, veggies, nuts, and quality proteins.
Dr. Chris Van Tulleken, a doctor, scientist, and journalist who authored Ultra-Processed People, warns that ultra-processed food not only sickens us but also harms the planet, erodes cultural traditions, and contributes to health issues ranging from facial structure changes to infertility. Ultra-processed foods are also engineered to be addictive. Hard pass for us.
3. Prioritize Quality Protein
Protein isn’t just for bodybuilders—it’s essential for everyone! It keeps you full, helps build and repair muscles, and supports brain function. Instead of relying on just one type of protein, mix it up:
- Animal sources: Wild salmon, pasture-raised eggs, organic chicken, grass-fed beef, and bison
- Plant-based sources: Lentils, quinoa, tempeh, chickpeas, nuts, and hemp seeds
4. Power Up with Omega-3s
As Dr. Mark Hyman suggests, “Omega-3s are really important for our brain function, our skin health, our immune health, inflammation regulation—so many different things.”
It’s time to prioritize Omega-3 fatty acids. The best sources? Wild salmon, sardines, walnuts, flaxseeds, and of course, extra virgin olive oil (EVOO). So, drizzle that EVOO over everything! Read more about the differences between the Omegas here.
In the Kosterina household, we take OmegAvail Ultra supplements by Designs for Health to ensure we get all the Omega-3s we need.
5. Balance Your Blood Sugar Like a Pro
Constant blood sugar spikes lead to crashes (aka the afternoon slump). The trick? Eat fiber, protein, and healthy fats with every meal. Jessie Inchauspé, aka the "Glucose Goddess", recommends eating vegetables first, then proteins and fats, and saving starches and sugars for last. This reduces glucose and insulin spikes and helps stabilize energy.
Easy swaps:
- Avocado or nut butter with your toast instead of jam
- Start with a salad or veggie soup before your main meal
- Pair fruit with nut butter instead of eating it alone
6. Master Meal Prep & Snack Smarter
Busy week? Prepping meals and snacks in advance can be a total game-changer, especially if you’ve got kids. Having healthy, homemade snacks ready to go means less stress, fewer drive-thru stops, and happier, well-fed bellies.
Try making a batch of energy bites, roasted chickpeas, homemade salad dressing, and wash and cut your veggies and fruits at the start of the week. We make Go Nanas banana bread muffins weekly so our kids can grab a gluten-free, dairy-free sweet treat on the go.
And if you really need to keep some bars on hand for hectic days, we love Stars and Honey bars—very low sugar and full of natural ingredients, protein, and collagen.
Great snack ideas:
- Greek yogurt with berries and chia seeds
- Handful of almonds and dark chocolate (yes, chocolate is a superfood!)
- Hummus with sliced, crunchy veggies
- Olives & feta cheese (Mediterranean style!)
- Hard-boiled eggs with a sprinkle of sea salt and a drizzle of EVOO
- More healthy snack recipes from Kosterina
7. Hydrate Like You Mean It
Feeling sluggish? You might just be dehydrated. Start your day with a big glass of water—dehydration can lead to fatigue, headaches, and cravings. Aim for at least half your body weight in ounces of water daily—and more if you’re active.
Bonus tip: Add electrolytes (sea salt, lemon, or coconut water) for better hydration. We love adding a packet of Cure or LMNT to our water. No sugar, just hydration support—especially pre- or post-workout!
Hydration supports digestion, energy, and glowing skin—win, win, win.
8. Keep It Simple & Enjoyable
Healthy eating isn’t about perfection—it’s about consistency. Experiment with new foods, listen to your body, and make small changes that add up over time. Most importantly, enjoy what you eat!
What’s your go-to healthy food obsession right now? Drop it in the comments!
Peace, Love, & EVOO,
Katina and The Kosterina Team
