Healthy Eating

7 Small Eating Tweaks That Offer Big Results

Consistency is key!

By: Lexy Parsons

What if simple healthy eating tweaks could get you the results you wanted without drastically changing your diet or day-to-day life? At FitOn, we’re all about simple changes with maximum benefits. So, we’re here to bring you the small but mighty healthy eating hacks that may not seem significant, but trust us — they’ll make a difference!  

7 Small But Mighty Healthy Eating Tweaks

Start Your Morning With a Cup of Water Before Coffee 

For most of us, a cup of joe is priority number one on our morning list. But, it may be beneficial to bump your brew to task number two in your morning routine! After a restful night’s sleep, your body wakes up in a mild state of dehydration, so replenishing your hydration stores first thing in the morning is one healthy eating tweak that can make a big impact on your health. 

Plus, coffee is a diuretic, meaning it dehydrates you even more! So, start your morning by sipping smart. First water, then coffee! 

Add Protein to Your Breakfast vs. Loading Up On Carbs 

Have you ever had a big, filling breakfast made of foods like pancakes, oats, or banana, only to find yourself hungry a few hours later? While these foods can certainly be healthy, they are also carb-heavy and may not keep you feeling full for long. 

Upgrade your classic breakfast staples with one of our favorite healthy eating tweaks — incorporating protein! A protein-rich breakfast can balance out your plate of carbs, helping to keep your blood sugar stable, increase satiety (and reduce mid-morning hanger), and support weight loss by reducing cravings. 

Try enjoying your bagel with a side of eggs, mixing in a scoop of protein powder to your oats or pancakes, or dipping your banana in some protein-rich peanut butter.

Enjoy a Protein & Healthy Fat With Your Snacks 

Just like your breakfast, it’s important to maintain macronutrient balance in your snacks! A healthy snack should have all three macronutrients: healthy carbs, fats, and protein. Protein and fat are two nutrients that will help prevent that afternoon crash, keeping you nourished with a steady stream of energy. Try to plan your snacks ahead of time so you’re not tempted by your hunger cravings! 

Here are some yummy combos: 

One slice of toast with mashed avocado and a hard-boiled egg 

A protein yogurt bowl full of greek yogurt, berries, and a handful of nuts, cacao nibs, or coconut. 

Turkey roll-ups with hummus, guac, and veggies. 

A snack-sized protein shake like this Blood Sugar Balancing Smoothie

Serves: 1


  • 1 scoop vanilla protein powder
  • 1 cup unsweetened almond milk
  • 1 tbsp chia seeds (optional)
  • 1 tbsp almond butter (optional)
  • 1 cup ice cubes
  • 1 tsp cinnamon
  • 1 tsp stevia granules (optional)


Place all of the ingredients into a high-speed blender and blend until smooth. Pour into a glass and enjoy!

Add a Superfood to At Least One Meal Per Day

Superfoods are nutrient-dense superheroes — they are strong, powerful, and effective! And a small spoonful or handful can go a long way. For whole food superfoods, try incorporating foods like dark leafy greens, berries, turmeric, and ginger. Their high antioxidant and anti-inflammatory properties can help boost energy, support weight loss, and optimize overall health.

Amp up your Fiber Intake by Enjoying a Daily Fiber-Rich Shake

Here at FitOn, smoothies are one of our favorite healthy eating tweaks. A daily shake is an easy way to add in just about any nutrient for whatever you’re lacking (such as protein, greens, vitamins, or minerals!) 

And, according to research, our society is clearly lacking some vital nutrients! Did you know only 5% of Americans get an adequate amount of fiber per day? Looks like we need to make fiber a priority.

Fiber benefits digestion, balances blood sugar, aids weight loss, and acts as a nourishing prebiotic to feed the good bacteria in our gut. It’s safe to say, fiber is important! Luckily, we’re making it easy to incorporate this nutrient into your diet. Try adding these fiber-rich foods into your smoothie, and you’ll be well on your way to achieving your daily fiber needs.

Chia seeds: 2 tbsp = 10 grams of fiber 

Raspberries: 1 cup = 8 grams of fiber 

Almonds: 2 oz. = 6 grams of fiber 

Avocado: ½ avocado = 5 grams of fiber 

Oats: 1 cup = 4 grams of fiber

RELATED: 95% of People Don’t Get Enough of This Nutrient 

Swap Sugary Desserts for Healthy Substitutes   

We’re all for treating yourself every now and then, but with so many food substitutes on the market, it’s easy to swap unhealthy sugary desserts for nourishing foods (that taste equally as good as they make you feel)! 

Here are some healthy swaps for whatever desserts you’re craving:

Swap Ice Cream for Banana Nice Cream: Enjoy this guilt-free treat sweetened 100% naturally with frozen bananas. You can even make a protein version! Try these seven delicious flavors

Swap Sugary Popsicles For a Healthy Homemade Version: Make your own by freezing blended coconut water and fruit!

Swap Sugar-filled Cookies For Homemade Energy Balls: Simply blend dates, nuts, oats, and your favorite add-ins in a food processor, roll into balls, and store in the fridge! 

Swap Pudding For Chia Pudding: Chia pudding is loaded with fiber to keep you feeling full and tastes just as delicious as its sugary-filled alternative. 

Try this 2-Step Vanilla Protein Chia Pudding.  


  • 3 tbsp chia seeds
  • 1 cup unsweetened almond milk
  • 1 scoop vanilla protein powder
  • ½ banana, mashed
  • ½ tsp cinnamon
  • 2 drops vanilla stevia (optional)


Step #1: Place the chia seeds in a bowl and cover with almond milk. Add the vanilla protein, banana, berries, cinnamon, and stevia, if using. Stir to combine.

Step #2: Place in the fridge for 10 minutes before eating or overnight.

Avoid Skipping Meals & Bring Leftovers for Lunch

We’ve all had those days where time is nowhere to be found (and seemingly, neither are healthy meal options). When your stomach is growling for an afternoon bite, the last thing you want to do is skip lunch all together (in an effort to avoid splurging on not-so-healthy meal choices). Skipping meals can make you tired, irritable and lead to unhealthy binging behaviors later in the day.

Luckily, our healthy eating tweaks can help you plan ahead and prevent hunger pains! If you don’t have time to prepare meals for the week, simply make a larger-sized dinner. Throw last night’s leftovers in a Tupperware, and out the door you go! No clean-up, no cooking, no afternoon hanger.

Small, Consistent Changes Make for Big Results

As you can see, these healthy eating tweaks are simple — you may already be incorporating some of them into your daily routine (without even realizing it)! The key is consistency. When we are consistent with our actions, small changes can add up to long-lasting results, benefiting everything from weight loss to overall health!