BIDDEFORD — Our diet is one of the most important factors related to our health. So why do we have such a hard time eating healthy? I asked members of the YMCA (a health conscious bunch) if they struggled with this. Their overwhelming response — Yes! Here’s what they told me:

• Time constraints: “I don’t have time to plan or prepare healthy meals.”

• Budget concerns: “It’s too expensive to eat healthy.”

• Knowledge: “I just don’t know what’s healthy anymore.”

As someone who has struggled with obesity, I know how daunting “healthy eating” can seem. I also know that through small, incremental changes, eating healthier is possible — that’s how I lost over 100 lbs, and how I’ve kept the weight off for years. The most important thing to remember — building and sustaining new habits takes time. Here are nine tips to help you succeed — start with one, or take on all nine. And, congratulations for investing in your health.

1. PLAN YOUR MEALS: Take a bit of time on the weekend to map out a plan for the week ahead. Knowing what you are going to eat and when takes the guess work out of mealtime, preventing last minute (and expensive) trips to the fast food drive-thru.

2. COOK ONCE, EAT TWICE: It is just as easy to cook six chicken breasts as it is two, so plan for leftovers to use for lunch or incorporated into a new dish the next night. Better yet, cook a whole chicken to use through the week and save money.

3. “GRAB N’ GO”: Chop and portion fruits, veggies, and nuts for the week so you have plenty of healthy snacks ready to go.

4. LOAD UP ON VEGETABLES: Eat plenty of plants — they’re loaded with vitamins, minerals and other nutrients. Did you know that those who consume seven or more servings of vegetables each day have a 42 percent lower risk of dying from any cause? Try preparing veggies in new ways such as grilling, roasting, or steaming.

5. EAT WHOLE FOODS: Try to eat foods in their natural, unprocessed forms — think a whole orange instead of orange juice, or baked sweet potatoes instead of tater tots — they’re more nutrient dense and lower in added sugar and saturated fats. Frozen veggies and fruit count — as long as they’re in their whole forms — and they save money.

6. DRINK WATER: Skip diet drinks, fruit juices, and no-calorie drink mixes and opt for water instead. You “dress it up” with lemon, lime, orange, or cucumber slices, or even fresh herbs. And you can help the environment by using a refillable water bottle instead of buying bottled water, which will save you money!

7. SLOW DOWN: Eating lunch at your desk while rushing to meet a deadline, or munching in front of the television can lead to mindless eating and snacking. It takes time for your brain to get the signal that you’re “satisfied.” Slowing down just a bit to enjoy your food gives your brain time to catch up with your belly.

8. EAT: Many people think that eating healthy means restricting calories, but cutting calories too low will set you up for cravings and unhealthy food choices. Instead, aim for three meals and two snacks spread throughout the day to keep your blood sugar balanced and your cravings in check. Remember the advice above to eat lots of veggies and whole foods. This will keep you full, satisfied, and nourished.

9. INVOLVE THE FAMILY: Often, people with families face a real challenge to establishing healthy eating habits by their resident “picky” eaters. Over the years, I’ve found that when children are involved in the process of getting food onto the table — meal planning, cooking, or setting the table — they tend to be less picky at meal time. Getting the family involved in making healthy meals together will help everyone make good choices.

This last point is so critical. As a nation, we have a childhood obesity crisis. One in five kids is now obese — a statistic that has tripled since the 1970s. The New England Journal of Medicine cites poor nutrition and lack of physical activity as the root causes of childhood obesity, and warned that our current generation of kids may have a shorter lifespan than their parents due to obesity. Our kids deserve better — instilling healthy habits as a family is crucial for their overall health and wellbeing.

At the YMCA of Southern Maine, we’re on a mission to help people thrive. As part of this, we’ve made a commitment to educate all children in our Youth Development programs about healthy lifestyle habits. The program is called HEPA — Healthy Eating and Physical Activity — and it teaches children how to make healthy food choices and to enjoy physical activity. We can help kids with this by modeling these same healthy habits ourselves. Together, we can build healthier lives for ourselves, our children, and our community. 

— Jen Small is the wellness instructor of the YMCA of Southern Maine. The YMCA of Southern Maine is a nonprofit organization committed to building strong children, individuals, families and communities through programs and services that promote a healthy spirit, mind, and body for all, regardless of ability to pay. To learn more, visit ymcaofsouthernmaine.org.