If you’ve ever felt overwhelmed by the idea of eating healthier, you’re not alone. It can seem like you need to clear out your pantry, buy a ton of new ingredients, and spend hours in the kitchen meticulously prepping meals for the next several days into little tupperwares. But the truth is, you can start eating better today—right now—without any of that. By making a few small changes, you’ll be on your way to a healthier diet and lifestyle without the stress or overwhelm.

Here are seven easy ways to eat better today with an actionable tip to implement right away, without overhauling your life.

1. Don’t Skip Meals—Especially Breakfast

Skipping meals is one of the biggest mistakes people make when trying to eat healthier. You might think you're saving calories by skipping breakfast or lunch, but it often backfires. When you skip meals, you’re more likely to overeat later in the day, especially during dinner, which throws off your hunger cues and can mess with your metabolism.

Actionable Tip:
Commit to eating three balanced meals a day. Start with breakfast, which could be as simple as a smoothie with protein powder, flaxseeds, and berries, or an avocado toast with a sprinkle of salt and pepper. If mornings are hectic, prep a grab-and-go option like overnight oats or hard-boiled eggs the night before. Even a piece of fruit with some nuts is better than nothing.

By fueling your body regularly, you’ll avoid the 3 p.m. energy crash and make better food choices throughout the day.

2. Eat Your Fruit, Don’t Drink It

Juicing is often marketed as healthy, but when you drink fruit, you miss out on a key component: fiber. Fiber helps you feel full, regulates your blood sugar, and aids digestion. When you consume fruit in juice form, the natural sugars are absorbed more quickly, which can lead to blood sugar spikes and crashes, leaving you hungrier.

Actionable Tip:
Swap your morning orange juice for the whole fruit. Grab an apple or a handful of berries instead. Or make a smoothie with whole fruits and veggies to retain the fiber. Try blending spinach, frozen berries, and a banana with a scoop of protein powder, chia seeds and almond milk for a satisfying, nutrient-dense option.

3. Plan Ahead—Even Just a Little

You don’t need a detailed meal plan for the entire week, but having a rough idea of what you’ll eat tomorrow and the next day, or planning the protein for all your dinners for the week, can save you from making impulsive choices, like grabbing a handful of the kid's snack food from the pantry or getting fast food because you didn't prepare ahead of time. When you plan ahead, you’re more likely to stick to healthier options.

Actionable Tip:
Spend 10 minutes in the morning thinking about what you’ll eat for lunch and dinner. Even better, make this a part of your evening routine for tomorrow's meals. Write it down, even if it’s just a simple note on your phone. If you log your food/macros in an app, pre-log your meals while you're sitting on the couch after dinner.

4. Use Your Hands to Measure Portions

Portion control can feel tricky, but it doesn’t need to be complicated. If you can't measure everything with a food scale (my preferred recommended method), you can use your hands as an easy guide. This is especially helpful when eating out, where portion sizes are often much larger than what you’d serve yourself at home.

Actionable Tip:
Here’s a simple breakdown:

• Protein: The size of your palm (chicken, fish, tofu).
• Carbs: A cupped hand (rice, pasta, quinoa).
• Vegetables: A fist-sized portion.
• Fats: The size of your thumb (nuts, cheese, oils).

By using this method, you can enjoy balanced meals without the hassle of counting every calorie. Start practicing it at home, and it’ll become second nature when you're at restaurants or social events.

5. Limit Desserts to One Time a Day

Many people unconsciously snack on sweets all day, from sugary breakfast cereals to the candy dish at work. This constant intake of sugar can lead to energy crashes, cravings, and excess calories. Instead of eliminating sweets altogether (which often leads to overindulging later), aim to enjoy one small treat a day.

Actionable Tip:
Pick a time of day to indulge in a small treat—whether it’s a piece of dark chocolate after lunch or a scoop of ice cream after dinner. Limiting your added-sugar intake to once a day allows you to enjoy it without the guilt, and you’ll be amazed at how much better you feel by cutting out those extra sugary snacks.

6. Swap High-Calorie Beverages for Water

Drinks like soda, sugary coffee beverages, and alcohol can add hundreds of empty calories to your daily intake without filling you up. Water, on the other hand, is essential for keeping your body hydrated and functioning properly. Plus, drinking more water can help curb your appetite and reduce cravings.

Actionable Tip:
Make it a habit to drink a glass of water before meals. It helps with digestion and can prevent overeating. Try swapping out one high-calorie drink for water or herbal tea each day. If plain water feels boring, infuse it with fresh fruit or herbs like mint for a refreshing twist. Slowly, you’ll start craving water instead of sugary drinks. Diet soda is a better choice for weight control too, studies have proven its effectiveness in assisting with weight loss efforts. If the artificial sweeteners concern you, look for naturally flavored seltzers or ones sweetened with stevia - a natural 0 calorie sweetener.

7. Slow Down and Savor Your Food

In our fast-paced world, it’s easy to rush through meals, but slowing down can make a big difference. When you eat too quickly, your brain doesn’t have enough time to signal that you’re full, which can lead to overeating. Eating more mindfully can enhance your enjoyment of food and improve digestion and you can end up eating fewer calories and feeling more satisfied from your meals.

Actionable Tip:
Take at least 20 minutes to eat each meal. Get rid of distractions - turn off the TV, be present and focused on your meal. Put your fork down between bites, and focus on the textures and flavors of your food. You could also try setting a timer to remind yourself to slow down. Eating mindfully helps you feel more satisfied with less food, and it turns mealtime into a moment of self-care.

Final Thoughts: Baby Steps Lead to Big Wins

These seven tips are easy to incorporate into your daily life, and you don’t need to implement all of them at once. Pick one or two to focus on this week, and slowly build from there. Small, consistent changes add up over time and can lead to big results in your health and energy levels.