By Leo Babauta

We’re starting our 3rd month of the year, and after focusing on mindfulness and fitness, I invite you to build upon what you’ve been working on and apply it to what you eat.

I’m calling this the Healthy Eating Challenge, and after a couple of months of focusing on mindful habits, I think we’re in a good place to start slowly changing our eating habits.

Notice the key word here: slowly. We are not trying to make drastic changes.

What we’re looking to do is one small change per week. Pick one of the mini-challenges below, commit to it in the #healthy-eating challenge channel in the Sea Change Slack community, stick to it for a week. Repeat the next week. I encourage you to keep doing the mini-challenges for the remainder of the month, even after that week is over.

How do you choose among these mini-challenges? By selecting something that would be an easy, positive change for you. Don’t choose anything you won’t be able to stick to.

What is healthy for you will be different than what is healthy for me. I believe in a vegan diet (out of compassion for animals) and try to eat whole foods as much as I can (but not religiously). That doesn’t mean you have to do that.

The one thing I believe is in trying to get foods that are full of nutrients — vegetables, fruits, beans (and legumes), nuts, seeds, whole grains — and eat less of the foods that are mostly empty of nutrients (processed foods, white bread and sugar, fried foods). Again, you don’t have to be religious about it — I eat cookies and French fries just like most normals!

The last thing I encourage you to do in this challenge is to continue your mindfulness practice as you make these healthy eating changes. Use what you’ve learned in the first two months and apply it to eating (more on this later).

Here are the mini-challenges (you do not have to do all of these, just pick one per week):

1. Adding healthy things:

2. Changing your approach:

3. Cutting out unhealthy things (look at what you do now, and set a target that’s lower):

4. Vegan stuff (a few people asked for some suggestions):

Not every change listed above for everyone. Find changes that feel right to you, as I know not everyone agrees with everything I’ve listed.