Healthier doesn’t have to be harder: Small steps to incorporate into your daily life
5 Minutes
Team Curative
Jul 10, 2024
Small steps can make a big impact on your overall well-being. Join H-E-B dietitians Mary Katharine Hutchinson MS, RDN, LDN and JoAnn Breaux RDN, LD as they share valuable insights and practical tips on incorporating healthier eating habits and smarter hydration into your daily routine. Say goodbye to overwhelm and hello to effortless improvements in your health with these expert suggestions. Let's dive in and explore how easy it can be to prioritize your health one step at a time.
How can individuals seamlessly integrate healthier eating habits into their daily routines?
Written by Mary Katharine Hutchinson MS, RDN, LDN and JoAnn Breaux RDN, LD
The key is to start small and work our way up! Sometimes, we set big health goals and dive headfirst into making drastic changes. But in reality, that can be overwhelming. Instead, let's break it down into manageable actions. For example, if our goal is to eat 32 grams of fiber per day, we can begin by adding a serving of berries to our breakfast or swapping lower fiber grains with higher fiber ones. And hey, if we wanna take it a step further, we can even add a soluble fiber supplement to our morning beverage. If you have a goal in mind, try breaking it down into small, tangible, and achievable actions. Then, select one or two of these to add to your daily routine. Start with just one action and make it a part of your daily routine. Once it becomes second nature, it'll be easier to add more fiber-boosting actions throughout your day.
Exercise is another important aspect of a healthy lifestyle. If our aim is to do 30 minutes of exercise per day, we can begin by taking a 10-minute walk during our lunch break or trying out new types of exercises. And hey, why not park a little further away or take the stairs whenever possible? These small steps, quite literally, can pave the way to incorporating more movement into our daily lives.
Are there quick and easy recipes or meal prep tips for those with busy schedules?
Written by Mary Katharine Hutchinson MS, RDN, LDN and JoAnn Breaux RDN, LD
Busy schedule got you feeling overwhelmed when it comes to mealtime? Don't fret! Check out the H-E-B website's recipe resource page for quick and easy recipes that take 30 minutes or less and require seven or fewer ingredients. Talk about a time-saver! When whipping up a speedy meal, opt for pre-prepped vegetables like salad kits or pre-cut bagged broccoli. And there's no shame in choosing quick-cook proteins like fish or pre-cooked frozen chicken. For starches, frozen steamable rice, pita or bread rolls from the deli, or canned beans are your friends.
Meal prepping can be a helpful tool for those with busy schedules, and it doesn’t have to consume your entire Sunday. One handy tip is to prep meal components that can be used in several ways. For example, prepare a large batch of rice that can be a side to your salmon, the base to your taco bowl, or tossed into a salad. Cut up a few different kinds of vegetables so that they are ready to eat fresh, steam or roast in the oven. Prepare several portions of your favorite protein to toss in salads, add to quesadillas, or throw into a soup.
Keep in mind, there are also lots of products that make meal prep easier. These include, pre-chopped herbs and veggies, rotisserie chicken, frozen steamable grains, salad kits, and jarred or pouched sauces and seasonings.
What role does adequate water intake play in overall health, and how much water should individuals aim to drink daily?
Written by Mary Katharine Hutchinson MS, RDN, LDN and JoAnn Breaux RDN, LD
Adequate water intake plays a vital role in overall health. It helps with digestion, temperature regulation, circulation, detoxification, skin health, and cell function. Feeling dehydrated can lead to symptoms like headaches, fatigue, and dizziness. So, how much water should we drink daily? While the general recommendation is six to eight 8-ounce glasses (about 48-64 ounces) per day, our hydration needs can vary based on factors like age, activity levels, health conditions, and climate. If you're not feeling thirsty at times, it's still essential to reach for a bevera
ge or include fluids in your meals. Aim for 48-64 ounces per day and adjust based on what your body needs.
Are there creative and tasty ways to increase water consumption for those who struggle to drink enough?
Written by Mary Katharine Hutchinson MS, RDN, LDN and JoAnn Breaux RDN, LD
Water can feel boring at times for some, and people often think it’s the only option for proper hydration. It’s important to first understand that there are lots of hydrating fluids and foods. For instance, fruits, some vegetables, and soups have high water content and therefore contribute to your fluid intake. Unsweetened, caffeine-free, and alcohol-free beverages can also help you meet your fluid intake goals. When it comes to water itself, here are a few tricks.
Adjust the temperature, some prefer their water ice cold, others find it easier to drink at room temperature or slightly chilled.
Use a straw – adding a straw can help you drink more water in faster intervals.
Infuse your water with berries, cucumber, citrus, or herbs.
Try flavored unsweetened waters, like H-E-B unsweetened sparkling water, or sugar-free flavored waters.
Keep a glass of water by your bed and try your best to drink it first thing in the morning. This means you’ll already have consumed eight ounces of water before your day even begins.
If you’re a Texas-based Curative member and would like more information on your H-E-B benefits, please see our H-E-B Wellness Nutrition Services page. If outside of Texas and seeking nutritional services, please contact your Care Navigator. To see all disclaimers, please view here.
