One Eating Habit to Change Your Health

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Monday, 08 December 2025

Written by Leo Babauta

I’ve tried every diet and (nearly) every health fad in my time — except in the last 10-15 years or so, as I’ve settled into the eating habits that work for me.

I’ve read tons of research, and am familiar with the bulk of evidence around healthy eating.

And in all the things I’ve tried, and in all the research I’ve read … there is one single eating habit that makes almost all of the difference with your health. The “80/20” of eating habits.

And no, it’s not “keto” or even my beloved veganism … it’s not intermittent fasting, nor is it going gluten-free or doing juice cleanses. (In fact, if it has “cleanse” in the title, avoid it!)

The Single Most Important Habit

The single eating habit is shifting from processed food to whole foods.

This works for almost anyone, unless you have a special health issue (i.e., if you have celiac’s disease, then gluten-free is for you) … or unless you’re eating 95% whole foods already.

What Are Whole Foods?

Let’s define “whole foods” as foods that are mostly in their natural state — things like vegetables, beans, whole grains, fresh fruits, nuts, fish, eggs. Then there are minimally processed foods, like yogurt, tofu, dried fruits, nut butters, hummus, etc. — which we can include in the whole foods category if they don’t have much added sugars, oils, chemicals, etc.

Examples of Shifting Habits

If you have a Standard American Diet (SAD), then you’re eating mostly processed foods and very little whole foods. Simply substituting one processed food in each meal for one whole food is a huge change. For example, go from a bagel to hummus and carrots, or French fries to a baked potato (not loaded up).

If you eat out a lot, or grab prepared foods (deli sandwich, Pop Tarts) — cook some food from scratch at home that includes mostly whole foods.

If you eat fairly healthy, but are eating lots of sweets (processed flour and sugar), switch to whole fruits and nuts for a snack.

Slowly, gradually, move your eating from processed foods to whole foods, and you’ll be making yourself healthier fairly painlessly.

Click Here For Credits

Zen Habits is about finding simplicity and mindfulness in the daily chaos of our lives. It’s about clearing the clutter so we can focus on what’s important, create something amazing, find happiness. My name is Leo Babauta. I live in Davis, California with my wife and six kids, where I eat vegan food, write, run, and read. Source

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