5 Healthy Eating Tips Most People Don’t Know (But Should)

When you think of “healthy eating tips,” you probably imagine the usual suggestions: Drink more water, eat more veggies, and cut back on sugar. (Hey—we agree with that last one, obviously.) But once you’ve got the basics down, where do you go from there?

A lot of nutrition advice is either too vague or too complicated. What most people need are simple, science-backed tips that actually move the needle and don’t require a food scale or a spreadsheet.

So here are five healthy eating strategies most people don’t know—but should. These are the kinds of tips that help you feel more full, more balanced, and more in control of your food choices… without overthinking everything.

1. Don’t Just Watch Calories—Watch Volume

Your stomach isn’t great at counting calories—but it is good at noticing volume. In fact, many people tend to eat about the same weight of food every day, no matter how calorie-dense that food is. That’s why a small handful of nuts might leave you still hungry, while a giant veggie-packed soup can feel super satisfying.

Try this:

Focus on high-volume, low-calorie foods that give your stomach the stretch it craves—like leafy greens, beans, lentils, zucchini, or broth-based soups. These foods naturally help with portion control and hunger without needing to track every macro.

Science tip: Researchers call this the “volumetrics” approach. Foods with low energy density (lots of water or fiber per calorie) help you feel fuller with fewer calories.

2. Pair Carbs With Protein or Fat to Reduce Crashes

Carbs aren’t the enemy—but eating bad carbs (and eating them on their own) can lead to blood sugar spikes and energy crashes. That’s because simple or refined carbs (like bread, pasta, or fruit juice) digest quickly and hit your bloodstream fast.

Pairing carbs with protein or healthy fats helps slow that process down and keeps your blood sugar more stable.

Try this:

Instead of just eating a banana, have it with some peanut butter. Pair a slice of whole-grain toast with eggs or avocado. Mix beans with brown rice. Your energy (and your cravings) will thank you.

Science tip: When you combine macronutrients, your digestive system takes longer to break everything down—resulting in a steadier glucose response and fewer hunger rebounds.

3. The Order in Which You Eat Your Food Matters

This one surprises people, but it’s backed by science: The order in which you eat the foods on your plate can impact how your body reacts—especially when it comes to blood sugar.

Try this:

Start your meal with veggies or protein—like a salad or a piece of chicken—before you dig into starchy sides or dessert. Eating fiber and protein first helps blunt your blood sugar response to the carbs you eat later.

Science tip: A 2015 study published in Diabetes Care found that when participants ate protein and vegetables before carbs, glucose levels were 29%, 37%, and 17% lower at the 30, 60 and, 120-minute checks.

4. Your Gut Bacteria Eat What You Eat

There’s an entire ecosystem living in your digestive tract, and it’s got a major influence on everything from metabolism to mood to how efficiently your body processes nutrients. That ecosystem is your gut microbiome, and it thrives on the right fuel.

Try this:

Feed your gut good stuff like leeks, onions, garlic, oats, leafy greens, and other plant-based fibers. These are called prebiotic foods, and they help the “good guys” in your gut flourish.

Science tip: The more diverse your intake, the more diverse your gut bacteria—which research links to lower inflammation, better digestion, and even improved mental health.

5. “Healthy” Labels are Not a Healthy Eating Tip--They Don’t Mean Sugar-Free

Here’s a sneaky one. A product can say “natural,” “organic,” “gluten-free,” or even “whole grain”—and still be absolutely packed with added sugar. Just because something lives in the health food aisle doesn’t mean it’s healthy for you.

Try this:

Always flip to the ingredients list and nutrition label. Look for added sugars (not just total sugar) and keep an eye out for tricky names like:

• Cane juice

• Agave nectar

• Brown rice syrup

• Evaporated cane syrup

• Fruit concentrate

Final Thoughts: Small Tweaks, Big Impact

You don’t need a perfect meal plan or a math degree to eat better. Sometimes, a few smart changes—like adjusting food order, combining carbs with protein, or checking sugar content—can make a serious difference in how you feel.

The best part? These aren’t about deprivation. They’re about empowerment. Because when you understand how your body responds to food, you don’t have to fight it—you can finally work with it.