Healthy Eaters Do This Daily (10 Research-Backed Habits)

Healthy eaters aren’t perfect, they’re good at resetting. Learn simple habits nutrition coaches use to help clients build consistency, recover from setbacks, and create sustainable behavior change without guilt or extremes.

2-Tips

By Jennifer Broxterman, RD

Kind Nerd Note: Healthy eaters aren’t perfect. “Something > nothing” is basically the whole game.

Tip #1:
Healthy Eaters Do This Daily (10 Research-Backed Habits & Mindsets)

1. Food quality foundation:
   They focus on mostly whole, minimally processed foods as the foundation of their meals and grocery cart. 
2. Something > nothing:
   When life gets stressful, they don’t expect perfection, but they still do something for their health. A bagged salad. A walk after dinner. A protein-packed snack. Something always beats nothing. 
3. Realistic about progress:
   They don’t assume something is “wrong” just because progress feels slow. They know day-to-day choices still matter, even when the scale doesn’t move today. 
4. Habits over outcomes:
   They focus on daily habits, not constant outcomes. Because health isn’t built in perfect weeks, it’s built in ordinary ones, repeated over time. 
5. Plan B:
   They always have a Plan B. A backup healthy dinner. Frozen veggies on standby. Time-efficient workouts for busy days. They don’t rely on motivation, they rely on preparation. 
6. Mastered setbacks:
   They recover quickly from setbacks. They don’t “blow the week” because of one missed workout or off-plan meal. 
7. Body check-ins:
   They check in with their body, not just the scale. They notice: energy, strength, digestion, mood, and how food makes them feel. Health is feedback, not a single number. 
8. Love & accept “good enough”:
   They learn what “good enough” looks like for their body. A healthy weight. A sustainable routine. A way of eating they can maintain for life. They don’t chase perfect, they choose their best self.
9. Hunger & fullness:
   They respect their internal hunger and fullness cues. They stop eating when their body feels satisfied, not just because the plate is empty. 
10. Emotional coping:
    They don’t eat (or starve) their feelings as a way to manage stress. They have other ways to cope with emotional discomfort that don’t involve food control. 

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Tip #2:
5 Minutes Matter

Great coaches can chunk down behavior change into 5 minute wins for their clients:

• Drink a glass of water after waking up.
• Chop up a veggie bucket.
• Pack a healthy lunch.
• Take 3 slow deep breaths to de-stress.
• Take a 5 minute walk around the block.
• Stretch. 

It’s like brushing your teeth. To fit into your routine, it has to take 5 minutes or less to stick.

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Stay kind + nerdy,   

❤️🐻🌈

Jen Broxterman
Registered Dietitian
Prosper Nutrition Coaching

Thanks for reading. Here are a few additional ways I might be able to help you.

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Jennifer Broxterman, MSc, RD

REGISTERED DIETITIAN & SPORTS NUTRITIONIST
• Award-winning Foods & Nutrition University Professor
• Successful entrepreneur of owner of NutritionRx
• 16 year CrossFit affiliate owner with my husband
• Founder of Prosper Nutrition Coaching & lead nutrition coach