Eating healthily is something everyone should do, and not just for the many benefits this brings to the body, but for how easy it is. Contrary to what many people think, eating healthy doesn’t have to mean spending a lot of money on products or spending hours in the kitchen. In fact, the bodybuilder and content creator Lucía Aguado explains that the secret lies in gradually incorporating small changes into your routine rather than trying to change it radically. For her, breakfast is like the first domino piece: if you push it well, the rest of your meals fall into place.
Add protein and fiber to your breakfasts
Skipping breakfast or drinking only coffee is one of the most common mistakes people make, especially when their goal is weight loss, since skipping breakfast ends up disrupting your hormones and leaving you with too much hunger by the time the next meal comes around.
To avoid this and maintain lasting energy, a good breakfast should include two key ingredients: protein and fiber, and achieving this is much easier than it seems. You just need to make small changes in your diet, such as swapping white bread for whole wheat, replacing juice with a whole piece of fruit, or trading sugary cereals for oats or a handful of nuts in yogurt.
On the other hand, if you prefer something savory, you can go for eggs, tofu scramble, or toast with cottage cheese, hummus, or a drizzle of olive oil. Moreover, if mornings leave you with little time, there are quick options you can prepare the night before, such as a jar of overnight oats in the fridge, a tofu and avocado burrito in a whole-wheat tortilla, or simply a protein shake to take away.
Four steps to learn to eat healthy without hassle
Besides transforming the first meal of the day, the expert proposes four guidelines to learn how to eat healthily from scratch:
1. “Dress your plate”: account for the colors of the rainbow
Rather than obsessing about taking foods out of your diet, focus on adding good things. The key is to fill at least half of your plate with vividly colored vegetables, as if you were “dressing” it. Eating that amount of vegetables will help your body stock up on vitamins and minerals that will care for your skin, protect your digestion, and support the good bacteria in your gut. If you struggle to eat them or don’t know how to prepare them, you can use very simple tricks: start with a base of green leaves like lamb’s lettuce or spinach before serving the rest of your meal, prepare salads in a glass jar to take to work without them spoiling, or make vegetable purees, which are much easier to consume and also help mask the flavor.
2. Lose the fear of frozen foods
Don’t be afraid to use frozen foods, because they are affordable, cook in an instant, and are as healthy or even healthier than fresh options. This happens because they are frozen at their peak of ripeness, preserving all their vitamins and properties without spoiling on the way. To make life much easier and eat healthily without effort, always keep in your freezer several essentials: berries for breakfasts or snacks, bags of chopped vegetables ready to sauté in a pan or in an air fryer, peas, edamame (a plant-based protein), and lean meats.
3. You can have cravings from time to time
Cravings are something everyone experiences occasionally, and if approached thoughtfully they don’t have to be bad. In fact, as the expert explains in the video, the solution isn’t to completely eliminate what you enjoy or to starve yourself, but to add nutrients. If you crave a cookie, instead of eating it alone, pair it with Greek yogurt or a handful of nuts to add the protein and fiber your body needs. On the other hand, if you’re looking for quick and healthy options to snack on during the day, you can choose dates with peanut butter, edamame microwaved, or rice cakes. Also, remember that the best trick to prevent late-night cravings is to ensure you’ve eaten enough at your main meals.
4. Design your “emergency meal”
For those evenings when you come home exhausted and lack both time and energy to cook, the key is to have a ready-to-go recipe that is very quick and nutritious. It’s about having an emergency dish that’s easy to prepare and meets the basics: protein, fiber, and a touch of vegetables. You can solve dinner in two minutes by opening a can of chickpeas or lentils and mixing it with some cherry tomatoes, combining a can with a cup of microwave rice and chopped vegetables, or preparing a Bolognese with textured soy.
