The 7 Habits of Highly Effective Eating In 2019

The 7 Habits of Highly Effective Eating is a play on words from Steven Covey’s famous book “The 7 Habits of Highly Effective People”.

 These Effective Eating Habits aren’t the newest techniques from the latest cutting-edge plan. 

Instead, they are simple, time-tested, no-nonsense effective eating habits that you need to get into when designing a good eating program in 2019 and beyond.

So as we start to race through another year and your New Year resolutions disappear from your focus we want to reinforce the promise you made to yourself that THIS YEAR is going to be different.

With new fad diets, new routines and busy schedules, it becomes difficult to stay focused and committed to new lifestyle changes.

The phrase “you are what you eat” should be a reminder of how we should live in the coming year and future years to come.

Eating healthy and staying active is a lifestyle, so why not strive to be your best self yet?

In order to help narrow down what you should be eating in 2019, instead of trying to follow uninspiring or challenging meal plans here is a list of 7 eating habits to adopt.

Here at ICAN Personal Training, we believe habits are easy to learn and to follow and then you can learn how to create your own delicious and nutritious recipes.


Habit #1.

Eat every 2-3 hours, no matter what. You should eat between 5-8 meals per day.


Habit #2

Eat complete (containing all the essential amino acids), lean protein with each meal.


Habit #3

Eat fruits and/or vegetables with each food meal.


Habit #4

Ensure that your carbohydrate intake comes from fruits and vegetables. Exception: workout and post-workout drinks and meals.


Habit #5

Ensure that 25-35% of your energy intake comes from fat, with your fat intake split equally between saturates (e.g. animal fat), monounsaturates (e.g., olive oil), and polyunsaturates (e.g. flax oil, salmon oil).


Habit #6

Drink only non-calorie containing beverages, the best choices being water and green tea.


Habit #7

Eat mostly whole foods (except workout and post-workout drinks).

 So, what about calories, or macronutrient ratios, or any number of other things?

The short answer is that if you aren’t already practicing the above-mentioned habits, and by practicing them I mean putting them to use over 90% of the time (i.e., no more than 4 meals out of an average 42 meals per week violate any of those rules), everything else is pretty pointless.

Moreover, many people can achieve the health and the body composition they desire using the 7 habits alone.

No kidding! 

Of course, if you have specific needs, or if you’ve reached the 90% threshold, you may need a bit more individualisation beyond the 7 habits.

If so, give us a shout at

Before assuming you’re ready for individualisation; make sure you’ve truly mastered these 7 habits.

Then, while keeping the 7 habits as the consistent foundation, tweak away. 

For further information on healthy meals, improving your health and functional fitness, speak to Stan or one of the team here at ICAN Personal Training, the leaders in health and fitness here in Alderley Edge, or complete the “Book your consultation now” form below.

Andrew Wallis