7 Healthy Eating Rituals to Improve Your Meals and Wellbeing

It’s not just when or what you eat that contributes to healthy eating, but also the where and how. Try one or two of these healthy eating rituals – or go for all seven! – and take your meals and daily wellbeing to the next level.

Daily rituals can be an amazing tool to help you to engage you more fully, body, mind, and soul, in your eating experience! They can help you to become more aware of what you are putting in your body, which can have a huge impact on your health, energy, well-being and can also help you to lose those extra lbs naturally and without depriving your body of key nutrients.

Here are seven of my favourite healthy (and simple!) eating rituals for you to explore.

I hope you enjoy! xx


(1.) Make herbal teas one of your daily rituals.

Herbal teas have a variety of tastes, flavours and even health benefits. We particularly love Pukka teas! Try their Revitalise tea to energise you in the morning and their Night Time or Peace tea in the evening to help you unwind and relax. Dandelion tea is also an amazing tea to help your liver to detox (you can buy this in bags or diffuse the fresh root), peppermint tea is great for digestion, ginger tea boosts circulation and chamomile tea is fabulous to calm the mind and relax you. There are so many more but these are a few of our favourites!


(2.) Make the decision to eat your food Mindfully.

Mindful eating is a technique that helps you gain control over your eating habits, and it plugs you back into your body’s cues so you know when to stop and start eating. It has been shown to promote weight loss, reduce binge eating and help you feel better. You will also start to chew and therefore digest your food much more effectively meaning that you will absorb all the nutrients more efficiently, you will enjoy your food more as you will be eating more mindfully and slowly and you will also reduce bloating. It can be beneficial to almost everyone!

“Mindful eating relies on mindfulness, a form of meditation. Mindful eating is about developing awareness of your experiences, physical cues, and feelings about food.

Here are some simple tips to get you started:

  • Eat more slowly and don’t rush your meals.
  • Chew thoroughly
  • Eliminate distractions by turning off the TV and putting down your phone.
  • Eat in silence.
  • Focus on how your food makes you feel and how your food looks.
  • Stop eating when you feel full.
  • Ask yourself why you are eating, whether you are truly hungry and whether the food you chose is healthy.


(3.) Drink Golden Milk.

The benefits of golden milk and it’s magic ingredient Tumeric are endless! This warm, healing and tasty beverage is a natural anti-inflammatory, antioxidant, anti-arthritic and has so many properties that helps us to fight disease. The perfect replacement to your morning coffee! If you would like to enjoy the benefits of turmeric tea, you will be glad to know that the recipe is very easy.

All you need is 1 cup of coconut milk (no added sugar and the milk variety not the tinned coconut milk which is thicker), ½ to 1 tsp Tumeric, ¼ to ½ tsp of ground ginger and 1 tsp of coconut sugar (optional). You can also mix up the taste with a pinch of cayenne for a fat burning boost or I sometimes add a tablespoon of cacao powder too. We often mix up ours in advance and place it in a kilner jar so it is ready when we need it!


(4.) Have at least 1.5 litres of water a day.

Approximately two thirds of the human body is made up of water, this includes muscles, organs and even your brain is 80% water! It is so important to think of your water as a nutrient your body needs, not only does it hydrate you and help you feel energised but it also contains so many important minerals that your bodies need on a daily basis.

Add fresh lemon, cucumber, mint or rosemary, or serve hot with grated ginger. Spice and herbal teas count too!


(5.) Eat the Rainbow Daily.

Fruits and vegetables are particularly colourful, so a rainbow plate can help you towards your 5-a-day as an addition to your daily diet. The key here is to note that certain colours of food indicate an abundance of different nutrients so by eating the rainbow it will help you to get a wide range vitamins and minerals in your daily diet without putting in too much effort beyond selecting a bunch of colours! Plus, you are more likely to enjoy eating a colourful meal! Try to include 1 at breakfast and 2-3 at lunch and dinner.

For example, yellow and orange fruits and vegetables are abundant in vitamins C and A, green fruits and veggies are high in vitamin K, B and E and purple are high in vitamins C and K.


(6.) Eat plenty of Lean Protein rich food at every meal.

A small portion of protein at each meal – no more than a fist sized portion – will help keep you energised and alert and it will help to keep your sugar levels stable! This will ensure you feel fuller for longer and therefore reduce your cravings in the long run. Go for natural yoghurt, fish, chicken, turkey, red meat, eggs, beans, pulses, nuts, seeds, quinoa, soya or tofu. There is plenty to choose from!


(7.) Include good fats as part of your daily nutrition.

Some fats are good for you! Nuts, seeds and oily fish such as mackerel, fresh tuna and sardines are beneficial. They are used within the body as fuel and they can help with energy production and speed up your metabolism as well as strengthen your immune system.




laura@truevitality4mums.comIf you are looking for a Personal Trainer in Richmond, Personal Trainer in Twickenham, Personal Trainer in Kingston, Personal Trainer in Ascot and would like some advice on the best exercises for your body then contact laura@truevitality.co.uk