How To Eat Well With Nourishing Nudges

Nourishing nudges lay a strong and supportive foundation for wellness. These include environmental cues and triggers that make the healthy choice the easy choice, such as arranging fresh fruit on the kitchen counter or placing a glass of water on your bedside table.



When we’re properly nourished, we feel amazing and have the energy to live a life that brings us joy. That’s why it is so important to create an environment (including home and work) that is supportive of our health goals and allows us to be the best version of ourselves. With simple and intentional actions, eating and living well can become that much easier!


Today, we are sharing the nourishing nudges that help us eat well and feel awesome! These are simple strategies we aim to practice in order to continuously welcome wholesome food into our kitchens and bellies. We invite you to try one or all, as any healthful habit is a positive step in your wellness journey.


We would love to hear from and learn from you! How do you include nourishing nudges into your daily routine? What makes it challenging to eat and live well on a consistent basis? Let’s make this a space to learn from and support one another!



This starts with tackling that grocery store with intention. Choose healthful foods that you are excited to prepare and eat. By filling your home with yummy, nourishing foods, you are more likely to incorporate them into your overall eating pattern, and less likely to default to the convenience items not necessarily in line with your health goals. We recommend setting aside a few hours during your week (we like Saturday morning) to build a fully nourished kitchen. Try these steps:


  1. Make a grocery list, considering meals and snacks you will have during the week.
  2. Avoid the grocery store when you are hungry.
  3. As soon as you get home, prepare and portion items for convenient meals and snacks. For example, batch cook quinoa, prepare a quiche, wash and chop greens, portion nuts and veggies into snack bags, hard boil eggs, roast sweet potatoes.




Without noticing it, the proximity and visibility of foods influence what, when, and how often we eat. A study published in Appetite, found that when apple slices were placed just six and a half feet closer than buttered popcorn, individuals chose and ate more apple slices, despite a greater preference for buttered popcorn. By simply rearranging food in your home, you can nudge yourself to make healthful choices and eat well. Here are some ways you can make nourishing foods prominent within your life:     


  1. Arrange whole fruit (apples, bananas, oranges) in a bowl on the counter.
  2. Store vegetables in clear containers at eye level in the refrigerator.
  3. Make whole grains, oats, lentils, beans, dried fruit, and nuts the first items you see when you open your cabinets.




A full, abundant plate is more appetizing, are we right?? No matter the size, people tend to fill and finish their plates. Save the holiday dishware for special occasions, and consider using more modest sized bowls, plates, and Tupperware for everyday meals. You can always go back for seconds after checking in with yourself and assessing your hunger status. We’re currently loving these products:


  1. These 9-inch plates for main meals.
  2. These 10-ounce bowls for hearty soups, oatmeal, and yogurt parfaits.  
  3. This glass Tupperware set for food storage and travel.




Just as you’ve made nourishing foods visible and accessible in your home, it’s important to consider other aspects of your life. We know you will not always be home every time your tummy rumbles! Are you on the road often, in the office, at school, or any combination of these things? Keep wholesome foods and hydrating beverages accessible so when you’re out, it’s easier to make choices in line with your health goals. Here are some ideas:


  1. Keep a protein bar and piece of fruit in your purse or book bag.
  2. Carry a reusable water bottle with you everywhere!
  3. Stock your car with wholesome munchies, such as roasted chickpeasdried fruit, or a granola bar.
  4. Fill your office with healthy condiments, meal components, and snacks. For example, oil and vinegar, nut butter, oatmeal, yogurt and granola, carrots and hummus, and your favorite bar of quality dark chocolate (this one is SO dreamy)!


We hope you’ve found these helpful, and as always, we would love to hear from you! In the comments below, share the nourishing nudges you’ve incorporated into your life that allow you to eat well and feel awesome!


In health and happiness,

Alexandra Rae & Felicia Stewart




(1):  Proximity of Foods Influences Consumption

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