Self-care isn’t only about the occasional day off or treating yourself. It’s about the consistent, everyday habits that support your overall well-being.

One of the most powerful forms of self-care is how you nourish your body. Food is more than fuel; it’s an act of respect for your body every day. The food you eat supports your energy, mood, and overall well-being.

At Revive Wellness, we focus on progress over perfection: start with one habit, master it, then build momentum.

In honour of Self-Care Day on July 24, here are seven practical and evidence-based nutrition habits that you can incorporate into your lifestyle.

1. Start your day with a protein-rich breakfast 🍳

Do you find yourself low on energy or hungry later in the morning? Your breakfast might be missing protein. Including a good source of protein at breakfast will help keep you feeling fuller for longer, stabilize your blood sugar, and provide you with energy to carry you to your next meal (1).

Try adding foods like Greek yogurt, eggs, tofu, or nut butters to your breakfast for more protein.

2. Aim for colour at every meal 🌈

Adding a variety of colourful vegetables and fruit to your meals isn’t just about the aesthetics. Vegetables and fruits are rich in nutrients, including vitamins, minerals, antioxidants, and fibre. These nutrients are key to supporting your immune system, digestion, energy levels, and overall health (2,3).

Try adding different colours throughout the day to meet your nutrient needs. A simple goal is to aim for 2-3 different colours on your plate at each meal.

3. Eat when you’re hungry and stop when you’re full 🍽️

This is a part of practice called mindful eating. By paying attention to your body’s hunger and fullness cues, you become more aware of how much, what, when, and why you are eating. Listening to these cues will help you feel more satisfied, reduce overeating, and make it a more enjoyable experience (4).

Choose one meal a day to eat without any distractions. Slow down and focus on the flavour, textures, and how it makes you feel.

4. Eat more fish 🐟

Aim to consume fatty fish at least twice a week during your meals. Fish like salmon, rainbow trout, herring, and mackerel are rich in omega-3 fatty acids (5), specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids help maintain brain and heart function, as well as reduce inflammation (6).

Swap fish for your usual protein in familiar meals. Add it to salads, tacos, soups, or other meals.

5. Hydrate throughout the day 🚰

Hydration plays a key role in how your body and mind function each day. Even mild dehydration can lead to fatigue, difficulty concentrating, mood changes, overheating, constipation, and other health effects (8). To support your body’s needs, drink fluids regularly throughout the day. Water is the best choice, but other drinks like milk, tea, or coffee are also hydrating and nutritious (9).

Keep a reusable water bottle nearby and sip regularly. Choose water most often and try to limit other drinks that are higher in sugar, like pop or juice.

6. Create a healthy eating environment 😌

Support sustainable habits by making healthy eating the easy choice. When you make healthy options that are convenient and ready to go, you’re more likely to reach for them. You’re setting yourself up for success, especially on busier or more stressful days.

Try habits like leaving a bowl of fruit on the counter, preparing a few nutritious snacks for the week, or washing and chopping vegetables so they’re ready to eat or use in dishes.

7. Enjoy the foods you love 😍

Self-care involves finding joy and satisfaction in what you eat. All foods are a part of a healthy and balanced lifestyle. Food is meant to bring joy, celebrate culture, connect us with others, and more. Allowing yourself to enjoy food helps build a healthier, more trusting relationship with your body (9, 10).

Make space for all the foods you like, such as treats, your favourite recipes, or eating out with others.

Taking care of your body through food is a simple but powerful way to practice self-care. These small habits can make a big difference over time. You don’t have to change everything at once; start with just one habit at a time to keep it manageable and sustainable.

Which habit will you try first?