By Stacey Lindsay

Following a clean diet has its challenges. Researchers find that cost, a lack of motivation, and restricted time to be common obstacles that hinder us from eating well. There is also a dearth of understanding around what eating nutritiously really means: In the US, students receive about eight hours below the required nutrition education needed to fuel healthy habits, according to the CDC.

But as any health-focused feat proves, these obstacles are merely just that—obstacles—and what lies on the other side of tenacity is worth it. The key is to make the feat easier. One mindset to adopt: Drop the perfection. “Simple, small changes make a huge difference,” says functional medicine practitioner Dr. Elizabeth Boham, whose practice focuses on the healing power of food.  

Whether you’re looking to eat more greens or revamp your diet entirely, Boham’s advice is something anyone can easily digest.  

1. Curb the sugar.

This doesn’t only mean putting less in your morning coffee. This means being mindful of all that is hidden, says Boham. Sixty-eight percent of all packaged foods have added sugar. “Start recognizing that foods that come in packages many times have a lot of things added in them that our body just doesn’t need and that isn’t servicing us well.” The easiest and quickest way to reduce sugar is to stop relying on packaged foods, says Boham, and start reaching for more whole foods. 

2. Think in threes.

The next time you go to eat, take a look at your plate. Does it have a balance of some fat, some fiber, and some protein? “So often we’re missing one of those three at a meal and that can result in our blood sugar not being as stable,” says Boham. Not having healthy fat, fiber, and protein in each meal can also lead us to feel fatigued, moody, and susceptible to headaches. Creating meals that are balanced can “help with energy, mood, maintaining a healthy weight, and helps us feel more satiated so we don’t reach for snacks.”

 For easy reference:

·   Foods rich in protein include eggs, chicken, fish, meat, beans and legumes, and nuts and seeds.

·   Foods rich in fat include healthy oils (like olive oil), nuts and seeds, avocados, ghee, and butter.

·   Foods rich in fiber include beans and legumes, vegetables, and fruits.

3. Stay Local

The conventional versus organic conversation is one that continues to challenge many of us—especially when it comes to cost. The workaround is to go seasonal and local. Shopping at your nearby farmers’ market gives you the opportunity to ask the farmers about their practices, says Boham. They may not have paid for the organic certification label, but they still could be farming in sustainable and organic ways. By shopping locally you create connections and get healthy products that are more affordable. Plus, “you’re supporting local business,” says Boham.   

4. Go easy on yourself.

We’re all susceptible to feeling overwhelmed when it comes to our health. This can lead to feelings of despair and wanting to toss in the towel and order a pizza, says Boham. “It can be very exhausting, in a way, if you feel that you have to do this, this, and this.” The truth is, you don’t have to be so strict.  Just by “taking some time to prepare some meals at home, you’ll just start to feel better—faster,” she says. “And then that will help motivate you to make more and more lifestyle adjustments.”

To learn more about Dr. Elizabeth Boham and her practice, visit: drboham.com.