Create a More Flexible Mind

Create a More Flexible Mind

By Leo Babauta

Posted on June 22, 2026

Source

There was a time in my life when I was addicted to junk food, fast food, comfort foods. These days, I still enjoy the taste of those foods, but nothing tastes as good as healthy, whole foods.

The switch for me was gradual, not instant. It was also intentional. And I’m so glad I made the change.

These days, I eat mostly whole plant foods (I’m vegan): beans, nuts, seeds, lentils, tofu and tempeh, whole grains, lots of veggies, lots of fruit. And it’s delicious.

I also mostly cut out sugar and fried foods, and completely cut out meats and other animal products including dairy, and am currently not drinking alcohol (for the last 5 months). These changes don’t feel like sacrifices to me.

If you’d like to make the switch to loving healthy food, let’s look at how to make it painless, delicious, and very much not a sacrifice.

What We’re Moving Toward

It can be really helpful to start by envisioning what you’d like to move toward — what would a healthy diet look like for you? What kinds of healthy foods would you like to include? (Don’t limit yourself to what you already like.)

You don’t have to envision a vegan diet (although maybe consider it!) … just think about what would be healthy for you. I encourage you to think about whole foods over processed.

For me, I love to include healthy bowls: grains with proteins (tofu, tempeh, beans, lentils) and veggies and a simple sauce or hummus. Maybe some nuts or seeds to go with it. I also love huge salads with all of these things included, or soups or chili full of beans and veggies. But you could think of healthy tacos, stir-fries, or wraps.

Envision the healthy meals, and try to think of them in a positive light — not only will these help make you healthier, they are delicious and lovely!

Making a Slow, Lovely Transition

Now that we have the vision, I encourage a slow transition. You might be tempted to go for the whole enchilada (so to speak) right away … and if that feels super doable to you, go for it. But sometimes it can help to go slower.

For example, maybe there are some healthy foods that you don’t really like — green vegetables, tomatoes, beans, for example. Maybe you’re interested in tofu or tempeh but aren’t used to them. Maybe you are used to lots of sugar and fried foods and eating foods that don’t have added sugar and aren’t fried seems terrible to you.

In that case, here’s what I suggest:

• Start with the healthy changes that would be easy for you. If you already like apples, feel free to just add apples for now. Maybe you also like carrots. Add those too! Get some easy wins.
• Gradually add the other things that don’t feel so intimidating. No need to buy everything you hate and try to thug it out. Go with the ones you can tolerate reasonably well, and start to acclimatize yourself in them.
• Focus on savoring and enjoyment. As you pay close attention, and try to find the elements of the textures and tastes that you enjoy, you’ll start to appreciate the food more.
• Harder foods: there will be foods you don’t love — but you can grow to love them, if you slowly acclimatize yourself and start to appreciate the more subtle qualities of the food. I have grown to love so many healthy foods that I didn’t before. Sometimes it helps to season them in a way that’s more palatable, or try different ways to prepare. Give yourself time.

There’s no rush. You have a lifetime to learn to enjoy these foods.

The Role of Identity

This kind of shift requires a shift in identity. You might think of yoursef as someone who doesn’t like these kinds of foods, or someone who “has to have” their sugar drinks or snacks, for example. This is your old identity.

A new identity could be someone who love all kinds of healthy, delicious foods, and someone who doesn’t need junk food to be happy or to deal with stress. It’s a new identity that’s resilient in the face of stress.

So my encouragement is to start to shift how you see yourself. Let go of the old, limiting way you think about yourself in relation to food. And start to craft a new version, that is empowered and ready to enjoy a new kind of life.

with love,

Leo Babauta

Zen Habits

• https://zenhabits.net/

Thoughts on Healthy Eating

Thoughts on Healthy Eating

By Leo Babauta

Posted on November 19, 2024

Credits: Journey Juice - eating healthy ...

Eating healthy is something I’ve been a bit obsessed with for the last couple of decades, and I’ve transformed my eating in some really fundamental ways:

• I eat way less junk food than before
• I have developed a real love for whole, nutritious foods
• I’m vegan (for ethical reasons)
• I don’t often eat to comfort myself (sometimes I do)
• When I do eat comfort foods, I’m no longer harsh with myself

These are huge transformations for me, and they’ve changed my health and my mindset towards health.

At 51 years old, I feel incredibly healthy — and I’d like to share my thoughts on healthy eating, in case it might help. That doesn’t mean I think I’m perfect, or even better than anyone else — but I always appreciate learning from how others approach healthy eating, and I’m hoping you’ll appreciate my approach.

How I Think About Healthy Eating

I used to think about healthy eating as this sacrifice that I needed to make in order to be “good” — whatever that means. Like, if I was eating unhealthy foods, then it was something shameful I was doing to myself.

As you can imagine, that’s not very helpful. Society gives us messages that we should be ashamed if we eat junk food (it’s even in the name), when all we’re really trying to do is enjoy good food, or comfort ourselves. These are not shameful things!

That said, I do think there are foods that are nourishing for my body, and help it to grow into something strong, alive, and prepared to handle life’s challenges.

And so I don’t shame myself anymore for eating sweets, fried foods, snacks … I enjoy them! But I also have found the eating approach that makes me feel amazing in my life, and that’s what I try to do most of the time.

What I Find Important

The most important thing to me are to eat whole, plant foods … most of the time.

Those include:

• Vegetables of all kinds (especially greens)
• Beans & lentils
• Whole grains (including brown rice, oats, etc.)
• Potatoes of various kinds
• Fruits of ALL kinds!
• Nuts and seeds

If my meal is almost all whole plant foods, then I feel incredible. These foods are so good for my body.

Now, I don’t think animal foods are necessarily bad for you — you don’t have to be vegan to be healthy. If I were to eat animal foods, I would probably eat mostly fish and some poultry, but I don’t see a need to do so for my health, and would prefer not to harm other beings if it’s not absolutely necessary.

I thrive on these foods, and my health is excellent (I do get everything tested every year or so).

My Favorite Meals & Foods

So what do meals look like when you eat mostly whole plant foods? Well, there’s a TON of incredible recipes out there, but I’m pretty boring. I eat mostly the same meals every day, because it’s just easier for me to prepare a big batch and not have to think about it.

Some of my favorites:

• Lentils & steamed kale — I eat a big plate of cooked green/brown lentils and kale, and season it all with soy sauce, lemon juice, olive oil, cayenne powder, and nutritional yeast (a recipe from my friend Jesse)
• Lentil soup — I sautee onions, mushrooms, carrots and broccoli in my Instant Pot, then throw in lentils, kale, cubed tofu and veggie broth with spices (rosemary, thyme, sage, bay leaves, black pepper). High pressure for 10 minutes, put some lemon juice or balsamic vinegar on top to season
• Oats with berries or bananas and seeds, with cinnamon
• Tofu scramble with lots of veggies
• Baked sweet potato with hummus and avocado!
• Bananas with peanut butter is my treat
• Protein shake with pea protein and soy milk if I do a weight workout

I also love vegan chili, veggie burgers, pasta, lasagna, Thai curry, and more. But the meals above are my faves.

How I Learned to Love These Foods

I’ll admit, I didn’t always love vegetables, or things like lentils or quinoa or tofu. I was a meat eater, and loved fast food and snacks.

The way I learned to love the foods I mentioned above is … slowly.

First, I adapted my favorite dishes to be slightly more healthy. I diced up carrots and greens and put it in spaghetti sauce and chili. I would eat a small side salad with my dishes, and season it with crunchy things.

Then I would eat veggies with things that made them taste better — hummus, salad dressing. I’d eat sweet potatoes with butter and cinnamon.

Eventually I really embraced veggies, and would eat a HUGE salad for lunch, and would make steamed or raw veggies the biggest part of my meals.

Finally, I slowly started to cut out sugar from many of my meals, fried less of my foods, and cut out greasy things for the most part. And explored more and more delicious healthy foods.

Staying on the Path

I’ll admit, I go on stretches where I don’t eat the healthiest … maybe a couple of weeks where we have a lot of visitors and I’ll just eat whatever we’re making for them, or eat out a lot more. I tend to eat less healthily during the holidays, or when I travel. I’m OK with all of that!

I’ve learned to not beat myself up, and just enjoy the food. Why not enjoy life?

But then I’ve learned to just get back on track. Each day is a fresh start, where I can decide what will nourish my body the most. And more and more, I make choices that are delicious and nutritious, and are a part of the life that I love.

with love,

Leo Babauta

Zen Habits

https://zenhabits.net/