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  • Yoko Baum

Is Food Your Friend or Foe? ~ How to eat HEALTHY and be HAPPY everyday ~ 10 guides for your kick start a fresh year!

Is Food Your Friend Or Your Foe_ Healthy And Junk Food Illustration For Blog By Yoko Baum
Is Food Your Friend Or Your Foe? Food Illustration By Yoko Baum

How can we live a healthy and tasty diet, escape from stress, and feel happy in our busy lives? It may be easier than you think. Here are 10 guides to help you get started. Even if it is difficult to implement all of them at the start of the new year, why not try some of these?

10 guides for how to eat healthy and be happy everyday

1. Prioritize Nutrient-Rich Foods

Build your meals around whole foods like fruits, vegetables, lean proteins, and whole grains. These provide essential nutrients for overall health, energy, and mood stability.


Focus on creating colorful, diverse meals. Incorporate a variety of fruits and vegetables, aiming for different colors and types to maximize nutrient intake. Include lean proteins such as chicken, fish, beans, and tofu, and opt for whole grains like quinoa and brown rice. Limit processed foods, sugary snacks, and excessive caffeine. Plan your meals to ensure a balanced mix of macronutrients, helping you feel satisfied and energized throughout the day.

Red Cast Iron Pot, A Leek, Oranges And Pears, Food Illustration By Yoko Baum
Red Cast Iron Pot, A Leek, Oranges And Pears, Food Illustration By Yoko Baum

2. Practice Mindful Eating

Pay attention to your eating habits, savor each bite, and eat without distractions to foster a healthier relationship with food and prevent overeating.


Create a calm eating environment by avoiding distractions like TV or phones. Chew slowly, appreciating the flavors and textures of your food. Listen to your body's hunger and fullness cues, stopping when you feel satisfied. This mindful approach to eating promotes better digestion, nutrient absorption, and an enhanced appreciation for the culinary experience.

3. Hydration is Key

Stay adequately hydrated by drinking plenty of water throughout the day, supporting various bodily functions, and promoting overall well-being.


Carry a reusable water bottle and set hydration goals. Aim for at least eight glasses (64 ounces) of water daily, adjusting based on your activity level and climate. Infuse your water with lemon, cucumber, or mint for added flavor. Limit sugary drinks and excessive caffeine, as they can contribute to dehydration. Staying well-hydrated supports digestion, improves cognitive function, and helps maintain healthy skin.

Red Cast Iron Pot, A Leek, Oranges And Pears, Food Illustration By Yoko Baum
Red Cast Iron Pot, A Leek, Oranges And Pears, Food Illustration By Yoko Baum

4. Portion Control

Be mindful of portion sizes to prevent overeating and support weight management.


Use smaller plates to create the illusion of a fuller dish. Measure portions initially to understand appropriate serving sizes. Pay attention to your body's hunger and fullness signals, allowing them to guide your eating habits. Avoid consuming large portions of calorie-dense foods, and instead, opt for smaller, balanced meals throughout the day.

5. Plan and Prep Meals

Take the time to plan your meals and prepare healthy options to avoid relying on convenient but less nutritious choices.


Set aside dedicated time each week for meal planning and preparation. Create a grocery list based on your planned meals and choose nutrient-dense ingredients. Batch-cook and store meals in portions for easy access during busy days. Having healthy options readily available reduces the temptation to grab quick, less nutritious alternatives, promoting consistent healthy eating habits.

6. Include Healthy Fats

Incorporate sources of healthy fats, such as avocados, nuts, seeds, and olive oil, to support brain function, heart health, and overall well-being.


Integrate avocados, nuts, and seeds into salads, smoothies, or snacks. Use olive oil in cooking and drizzle it over vegetables or whole grains. Be mindful of portion sizes, as fats are calorie-dense. Including these healthy fats in your diet provides essential omega-3 fatty acids, which contribute to cognitive function, and promotes satiety.

Olive Oil, Nuts And Avocados, Healthy Plant-Based Fat, Food Illustration By Yoko Baum
Olive Oil, Nuts And Avocados, Healthy Plant-Based Fat, Food Illustration By Yoko Baum

7. Listen to Your Body

Pay attention to your body's signals regarding hunger, fullness, and specific nutritional needs.


Develop a deeper understanding of your body's cues. Eat when you're hungry and stop when you're satisfied. Differentiate between emotional and physical hunger. If you crave a specific nutrient, consider whether your body is signaling a deficiency. Learn to interpret your body's signals for optimal well-being and a balanced relationship with food.

8. Limit Added Sugars

Reduce your intake of added sugars to support weight management, prevent energy crashes, and promote long-term health.


Read food labels to identify added sugars in packaged products. Gradually reduce the sugar content in your diet by choosing whole foods over processed snacks. Opt for natural sweeteners like honey or maple syrup when needed. Be cautious of sugary beverages and desserts, replacing them with healthier alternatives like fresh fruit or homemade treats with controlled sugar amounts.

9. Diverse Nutrient Intake

Ensure a diverse range of nutrients by incorporating a variety of foods from different food groups to support overall health.


Aim for a rainbow of colors on your plate to ensure a mix of vitamins and minerals. Rotate your protein sources between animal and plant-based options. Include a variety of whole grains, such as quinoa, oats, and brown rice. By diversifying your nutrient intake, you enhance the overall nutritional profile of your diet, supporting various bodily functions.

10. Enjoy Treats in Moderation

Allow yourself occasional indulgences, but practice moderation to maintain a healthy relationship with food.


Embrace the 80/20 rule, where 80% of your diet consists of nutrient-dense foods, and 20% allows for treats. Savor your indulgences mindfully, focusing on quality over quantity. Avoid associating certain foods with guilt but rather enjoy them as part of a balanced approach to eating. This mindset promotes sustainable, long-term healthy habits without feeling deprived.

Remember, adopting these habits is a gradual process. Start with one or two changes and progressively incorporate others to build a sustainable and enjoyable healthy lifestyle.

Thanks for reading my food blog, hope these tips would help you!

Stay healthy and be happy in this fresh year 2024 :)


January, 16, 2024

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