The Small Change That Made a Big Difference

How one simple tweak helped improve my family’s eating habits

One tiny change can lead to a big transformation. I’m still amazed at how this simple tweak made eating healthier so easy—and why didn’t I think of it sooner?

The idea isn’t new. I’ve applied it in other areas of my life, especially after reading Atomic Habits (James Clear, 2018). The book teaches that for better results, we should make small changes and remove obstacles making taking actions easier, thereby building lasting habits. Like placing healthy food where it’s visible and easy to grab in the fridge, so you’re more likely to eat it.

Knowing this, it seems obvious that having fruit on the table—where we sit every day—would make it even easier to eat, compared to keeping it away in the fridge. And voilà! That’s the small change I made and came here today to talk about.

Now, my dinner table features a beautiful glass bowl filled with mandarin oranges. But why did it take me so long to try this, and how did it become a bigger deal than expected?

Leaving fruit outside the fridge often leads to trouble—apples get mushy, grapes shrivel, and even tough-skinned avocados ripen too fast. So all fruits find a home in the refrigerator. But this time the bag of oranges was too big to fit, and I had to leave them out. The table needed some decor, so I took the risk, opened the bag, grabbed the glass bow, and poured the oranges in—only to realize with the days that mandarin skins hold up against the air conditioning far better than other fruits.

I noticed that my daughter was eating them more often, without the need for my suggestion. That’s when something funny happened. Now having them out at arm’s reach, I did what anyone would do, I grabbed one. I ate it, loved it, grabbed another, and now I’m eating at least two after lunch or dinner almost every day.

It could not be any easier and breezier to eat oranges! 🍊

Before this, I had been buying mandarins for my daughter. It’s marketed as a kid’s snack (most fruits are), she loves them, and they’re easy for her to eat. It hasn’t crossed my mind that I could enjoy them too (like a 3lb bag wasn’t enough to share! 🤦🏾‍♀️). I’d fallen into the trap of thinking they were ‘just’ for kids, not plain real food—an example of how our perception gets confused by marketing tactics.

This is all great, but let’s talk about the fruit. I’m interested in nutrition and how food affects our body, that is one of the whys to have this publication.

So, what are the health benefits of eating mandarin oranges?

I went Google searching, so you don’t have to. Here is a summary of my findings.

These delicious small easy-to-peel fruits pack a serious nutritional punch! Mandarins are rich in vitamins, minerals, and antioxidants that can benefit everything from your skin to your heart. I’m amazed by how much aid we can get from such small fruit!

• Vitamin A: supports vision, immune function, and skin health.

• Vitamin B: aids in energy production, metabolism, and red blood cell formation.

• Vitamin C: a powerful antioxidant that boosts the immune system, improves skin health, and aids in wound healing.

• Beta-carotene: converts to vitamin A, promoting healthy skin and eyesight.

• Lutein: protects eye health and reduces the risk of age-related macular degeneration.

• Zeaxanthin: another antioxidant that supports eye health and protects against UV damage.

• Insoluble fiber: helps regulate digestion and prevents constipation.

• Soluble fiber: lowers cholesterol levels and helps balance blood sugar.

• Calcium: essential for strong bones and teeth, as well as muscle function.

• Phosphorus: works with calcium to build and maintain healthy bones.

• Magnesium: supports muscle and nerve function, and helps maintain bone density.

• Potassium: regulates blood pressure by balancing sodium levels and supports heart health.

• Synephrine: a natural decongestant that also helps lower cholesterol production.

• Beta-cryptoxanthin: converts to vitamin A, boosts immune function, and acts as an antioxidant to protect cells.

Key areas that spoke to my heart the most:

• Skin: yes, please give me the glow.

• Eyes: as someone wearing glasses since 3rd grade, I’ll take all the help for better vision.

• Digestion: is the main reason I eat almost anything.

• Immune system: to me, it means not getting sick and keeping autoimmune diseases under control (psoriasis is not fun).

• Antioxidants: aging gracefully instead of oxidating. I’m sure scientifically there is a better way to put it, but say no more, and pass the orange my way!

Just so you have it:

Mandarins Nutrients per Serving

One mandarin orange, about 2 ½ inches in diameter, contains:

• Calories: 47

• Protein: 1 gram

• Fat: 0 grams

• Carbohydrates: 12 grams

• Fiber: 2 grams

• Sugar: 9 grams 

⚠️ Attention Please!

When we hear good things about certain foods we might think of overdoing eating them, assuming that the more the merrier, but I kept digging and when it comes to how many mandarins should we eat per day, the answer is about four mandarins a day to reap the benefits without overloading on sugar or fiber. Too much fiber can lead to bloating or diarrhea, and if you have diabetes or are watching your blood sugar levels, it’s important to enjoy them in moderation to avoid sudden spikes.

Like everything in life, moderation is the golden rule. 😉

My Sweet Takeaway

Mandarin oranges are a vibrant, nutrient-rich fruit that can do wonders for our health. From boosting our immune system and improving our skin to supporting bone strength and heart health, they truly are a superfood in a small, sweet package. Having them displayed on a bowl on my table made the kitchen prettier (already helping my sights) and made us take on a healthy eating habit without any friction.

Because of this publication, I went on to learn more about mandarin oranges and will eat them excitedly, especially thinking of the benefits for the skin and eyes. ✨

I hope you have enjoyed this piece and will be here for the next one coming soon.

Until then, take it Easy & Breezy! 😌

Xo,

Mirian.