Working toward a healthier lifestyle is an exciting process — but it can also feel overwhelming. A wellness journey typically includes changes to your diet, which means you’ll be making new decisions about which foods to eat and avoid. With so many changes, it can be difficult to know where to begin.
It’s important to keep an open mind on your path to wellness. This will make it easier to learn the fundamentals of nutrition, including how to prioritize macros and micronutrients for a more healthy, balanced diet.
Several popular dietary approaches have gained popularity in recent years. For example, the paleo diet includes natural foods like fruits, vegetables, and lean meats. The ketogenic (keto) diet replaces carbohydrates with healthy fats to encourage a metabolic state called ketosis. Veganism can include these and other diets through an avoidance of animal cruelty and exploitation.
Diet fads and approaches come and go, but the underlying principle remains the same: finding a diet that works for your body and preferred lifestyle. Let’s explore some of these specific dietary choices that can support your wellness journey below.
1. Lower-Carb and Sugar-Free Beverages
One way to improve your diet is to reduce your carbohydrate and sugar intake. Beverages like soda, sports drinks, and some cocktails might taste delicious, but their carb and sugar content can spike blood sugar and impair your mood.
Instead, consider lower-carb and sugar-free beverage options like sparkling water and sugar-free wines. These healthy beverages can help reduce inflammation in the body. Red wine can help protect against weight gain. Resveratrol, an antioxidant that encourages healing and skin elasticity, also makes white wine and rosé wine options excellent for your health in moderate amounts.
Some sweet wine options are also excellent for people who want a sweeter taste without excessive sugar intake.
It’s important to read labels carefully when selecting healthy beverages. This allows you to choose drinks with natural ingredients and avoid high carbs and excessive amounts of sugar.
2. Plant-Based Meals
You can also improve your general health by improving your plant intake. Plant-based meals offer a variety of wellness benefits, from increased fiber intake to a reduced risk of chronic disease. These meals also improve healthy gut bacteria, or microbiota, which help sustain a smooth digestion process.
Here are a few plant-based options to consider for your next meal:
- Quinoa salad with roasted vegetables: Mix quinoa with roasted vegetables like bell peppers, zucchini, cherry tomatoes, and onions with a few fresh herbs. Add fresh lemon juice, olive oil, and salt before serving.
- Chickpea and spinach curry: Chickpeas, spinach, tomatoes, and onions complement a traditional curry sauce, for a meal that’s delicious and high in fiber.
- Sweet potato and black bean tacos: Add sweet potato and black bean flavors to traditional taco ingredients like corn tortillas, avocado, salsa, and cilantro, for a plant-based take on the popular taco.
- Lentil and vegetable soup: Combine lentils and vegetables like onions, carrots, and celery with a vegetable broth base. Add toppings like fresh parsley and garlic to taste.
- Bean and vegetable chili: Use a rich assortment of black, kidney, and pinto beans, alongside chili staples like diced tomatoes and onions, for an enjoyable bean and vegetable chili. You can even add a dollop of dairy-free sour cream for extra flavor and satisfaction.
Several types of wine can help enhance plant-based meals. For example, a quality Sauvignon Blanc pairs well with a classic vegetable stir-fry. Many Sauvignon Blanc selections feature citrusy notes and herbal undertones that work well against the richness of a stir-fry or soy sauce.
3. Organic and Grass-Fed Meat
Organic, grass-fed meat offers more than just a satisfying meal; it can also support your wellness journey in several ways. These meats often mean less exposure to the antibiotics, drug-resistant bacteria and hormones commonly found in animals. These same cuts of meat also have higher concentrations of omega-3 fatty acids, which helps sustain heart health and overall well-being.
Adding the right wine to the right grass-fed, organic cut of meat also helps enhance your entire meal. For example, a Cabernet Sauvignon pairs well with steak, adding a bold flavor profile to a classic cut of meat. The smooth taste of red wine helps bring out the bold flavors in meat, particularly lean cuts like a sirloin or filet mignon.
It’s important to understand the basics of wine when deciding on your dinner options. Whether you’re working with grass-fed steak or fermented foods, a glass of wine can make a healthy meal even more enjoyable.
4. Fermented Foods
Fermented foods are a dietary staple in many cultures. They can improve the state of your gut’s microbiome and protect against a variety of inflammatory diseases. Some fermented foods also increase the body’s nutrient absorption, allowing your body to process zinc, iron, and vitamins more efficiently.
There are several simple ways to introduce fermented foods into your diet. Consider adding yogurt to your morning breakfast. This allows you to start your day with a healthy splash of probiotics and protein. Some people consume sauerkraut as part of a healthy lunch for additional fiber and vitamin C. Miso soup, kefir, and kimchi are also fermented foods that can support your digestive health and overall wellness journey.
5. Staying Hydrated
Hydration is an important step in your wellness journey. Water supports many of the body’s most important processes, including digestion and sleep. It also helps protect the health of your skin, heart, and other vital organs.
Here are a few tips to stay hydrated throughout the day:
- Begin your day with a glass of water to support your body’s hydration.
- Bring a reusable water bottle with you during the day.
- Make sure that water is a part of every daily meal.
- Consume water-rich foods like fruits and vegetables.
- Drink a healthy amount of water before, during, and after all physical exercise.
- Set reminders on your phone to drink water at regular intervals throughout the day.
Hydration is a proactive activity. It’s important to continually consume water throughout the day, giving your body the support it needs before you begin to feel thirsty.
Another great way to protect the amount of water in your body is avoiding foods and beverages that dehydrate you. This includes sodas, store-bought fruit juices, and other high-calorie beverages. These drinks might taste delicious, but they can also dehydrate the body.
Consider drinks like flavored sparkling water instead. Many still provide a splash of flavor without the accompanying dehydration. Alongside fermented foods, plant-based meals, and organic meats, hydration helps you live your best life without damaging your body.
Lifestyle changes like plant-based meals, sugar-free beverages, and better hydration won’t change your health overnight. However, these decisions support your wellness journey in ways that allow you to take more pride in the way you look and feel. With time, these small, positive choices become lifelong habits — transforming your self-confidence from the inside out.
