6 tips for healthy eating we added to our routines this year, from high-protein food favorites to hydration hacks

While breakfast isn't necessarily the most important meal of the day, it can be a great way to set yourself up for success.

Senior health reporter Julia Naftulin, who covers sex and relationships, found that eating something small with her morning coffee helped prevent side effects from the caffeine, and led to a better routine.

"I used to raw dog the coffee and noticed it would lead to jitters and anxiety —not a fun way to start the day," she said. "Now, I find my energy and mood are a lot more stable when I pair my coffee with a Babybel cheese, toast, or a banana with peanut butter."

Not only is it great advice to start your day with at least a small meal, Naftulin's suggestions are spot-on with a good balance of nutrients like protein, fiber, carbs, and healthy fats.

Eating a nutritionally balanced meal or snack, especially in the morning can help prevent blood sugar spikes (and crashes) throughout the day, dietitians have previously told Insider.

Senior health editor Leah Rosenbaum has been on a mission this year to stay hydrated even though she hates drinking boring, plain water.

"So far, I've tried getting a water bottle with a built-in straw, and I've tried making my water more 'fun' by adding tart cherry juice, kombucha, lemon, etc," she said.

Drinking enough water is important for overall wellbeing, and helps maintain healthy skin, good digestion, and better brain health.

Having a roster of enjoyable water-based beverages can also help you cut back on sugary drinks like soda, too much of which on a regular basis can cause health risks.

If you're looking for a perfect breakfast food that you can also eat any time of day, consider this testimonial from deputy health editor and oat evangelist Mia de Graaf.

"I live and die by oatmeal," she said.

Starting your morning with a bowl of oatmeal can help prevent "digestive challenges" as de Graaf discovered while spending time in Mexico.

It can also be a good swap for other breakfast carbs, since it's high in fiber, packs a bit of protein, and can be made into delicious, creative recipes with add-ins like fruit, nuts, and more.

"My dad swapped his morning cereal or toast or no breakfast for oatmeal, and it really helped him to stay fuller for longer and not snack as much, so he started losing a bunch of weight," she said. "It's my biggest tip for anyone who's struggling with cravings, bloating, or digestive issues."

As a health reporter, I'm not immune to the allure of social media trends, even though I know many of them are a waste of time.

But one of them is different, and has become a huge staple for getting enough protein in my diet.

I learned about tinned fish dinner on TikTok and was hooked, immediately tried it out by picking up a pile of cans from my local grocery store.

I wasn't disappointed. Sardines, mackerel, and oysters are all delicious straight out of the can, or added to other foods like toast, salads, beans, and even pasta.

Seafood is also incredibly nutritious, providing lean protein and healthy fats like omega-3 fatty acids.

If sardines seem a bit intimidating or you're worried about overly fishy taste, rest assured that tinned seafood now comes in innovative flavors and a range of different varieties so you can find one that suits your preferences.

Just be wary of having too much of a good thing — overdoing it on seafood, especially canned products, can potentially exposure you to certain toxins if you're eating heaps of sardines everyday (as podcaster Joe Rogan learned the hard way).

Never learned to love eating your vegetables? Health correspondent Rachel Hosie has a hot tip for you.

"If you think you don't like a vegetable, roast it in olive oil, salt, and pepper. I've never met a vegetable that's not delicious cooked that way," she said. "Vegetables shrink when you roast them too, so it's a great way to get more vegetable into your body without feeling like you're consuming mountains of them."

Veggies of different types contain different nutrients, which is why many dietitians recommending that you "eat the rainbow" to get the variety of vitamins and minerals you need.

Tossing a medley of fresh produce into the oven is a great start to cooking more delicious plant-based dishes, especially as you expand your repertoire of seasoning options.

Finally, since healthy eating is all about balance, correspondent Hilary Brueck has found a way to satisfy a sweet tooth while potentially cutting back on candy.

Brueck said the secret is to live a little, and spend an extra few bucks in the produce aisle.

"I love fruit but sometimes i'm too cheap to buy it or get sad about the price. So I've started equating the price of fruit to candy bars. If the fruit I want seems like it's around the same price I'd be willing to pay for a candy bar or some ice cream, then I get it," she said "I've ended up eating a lot more berries, pineapple, and mango this year (and.. maybe less junk?). Regardless, it's been a delicious decision and I have no regrets."

Fruit is a great source of important vitamins, minerals, and plant-based nutrients called phytochemicals. While they may not be cheap, berries, pineapple, mango, cherries, and more are among the healthiest types of fruit and well worth the extra cost on your grocery bill.