Healthy eating doesn’t have to be complicated or time-consuming. Often we just struggle because of bad habits. The good news is: Routines can make healthy eating very easy. Here are 5 routines to include in your daily life and take your diet to the next level.
1. Stay hydrated
Water is essential for your body. It regulates temperature, transports nutrients, aids digestion, and helps flush out toxins. Yet, many people don’t drink enough. Thirst is often mistaken for hunger, which can lead to unnecessary calorie intake.
💡 Tip: Start your day with a glass of water to restore your body’s hydration. Throughout the day, aim for two to three liters, depending on your height and weight. Pay attention to your body’s signals: Dark urine may indicate dehydration, while light yellow tones suggest you’re well-hydrated.
2. Plan your meals and prepare snacks
Healthy eaters don’t leave their diet to chance. Meal prepping helps you avoid unwise food choices during busy times. Prepare 2–3 meals on the weekend and keep healthy snacks, like nuts or fruit, within reach.
The key: Make healthy options visible and accessible. This method follows the “Make it obvious” principle from James Clear’s Atomic Habits. You’re more likely to choose something that’s easy to see and grab - especially when you’re hungry.
💡 Tip: Keep Green Drinks like BIOGENA ONE in your kitchen in plain sight, place fruit on your table, or carry healthy snacks in your bag. Having visible alternatives makes it easier to stay on track.
3. Master the 5-a-day rule
The German Nutrition Society (DGE) recommends eating 5 portions of fruits and vegetables every day - about 400 g of vegetables and 250 g of fruit. These amounts provide your body with essential vitamins, minerals, and fiber. But studies show that 87.4% of Germans don’t eat enough vegetables, and 59% fall short on fruit.
The solution: Make vegetables and fruit the foundation of your meals - fill half of your plate with colorful, fresh options. Variety is key: the more colorful, the better.
💡 Tip: BIOGENA ONE is the perfect addition if it’s challenging to get all the nutrients you need from food alone. With 99 high-quality ingredients, including all 13 vitamins, 11 minerals, essential amino acids, probiotics, polyphenols, and medicinal mushrooms, BIOGENA ONE supports a balanced diet in a holistic way. In just one Green Drink, it helps provide your body with what it needs - quickly and without much effort.
4. Eat slowly and mindfully
Many of us eat too quickly, often consuming more calories than our bodies need. Mindful eating has several benefits:
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Better digestion: Digestion starts in your mouth. Thorough chewing breaks down carbohydrates, easing your stomach’s workload.
- Feel full sooner: Your brain takes about 20 minutes to register that you’re full. Eating slowly helps you control portion sizes and avoid overeating.
💡 Tip: Create a calm eating environment without distractions. Put your cutlery down between bites, chew carefully, and focus on the flavors of your meal.
5. Avoid hidden sugars and alcohol
Healthy eating isn’t about deprivation but making conscious choices. Sugar and highly processed foods provide quick energy but often cause blood sugar crashes, leaving you hungrier. Reading ingredient labels helps: The shorter and simpler the list, the more natural and high-quality the product. It’s also wise to reduce alcohol consumption. Alcohol stresses your liver, disrupts sleep, and adds empty calories.
💡 Tip: Incorporate regular sugar-free and alcohol-free periods into your routine and observe how your body and well-being improve. A phase like Dry January or a sugar-free week gives you the chance to rethink your habits. Many people report having more energy, clearer skin, and an overall better sense of well-being.
Conclusion: Healthy eating starts with routines
The key to healthy eating lies in small, manageable steps. With these 5 routines, you’ll make healthier choices—automatically. Start now: Your body will thank you!
