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"Healthy eating" can mean different things to different people. Everyone seems to have an opinion on the healthiest way to eat, including healthcare professionals, wellness influencers, coworkers, and family members.
Furthermore, nutrition articles you read online can be downright perplexing with their contradictory — and frequently unfounded — suggestions and rules.
This makes it difficult to simply eat in a healthy way that works for you.
The truth is that eating healthily does not have to be difficult. It is totally possible to nourish your body while also enjoying your favorite foods.
After all, food should be enjoyed rather than dreaded, tallied, weighed, and tracked.
This article cuts through the clutter to clarify what healthy eating entails and how you can make it work for you.
WHY IS EATING HEALTHY IMPORTANT?
Before we get into what healthy eating entails, it's critical to understand why it matters.
First and foremost, food is what fuels you and provides your body with the calories and nutrients it requires to function. Your health may suffer if your diet lacks calories or one or more nutrients.
Similarly, if you consume too many calories, you may gain weight. Obese people are at a much higher risk of developing diseases such as type 2 diabetes, obstructive sleep apnea, and heart, liver, and kidney disease.
Furthermore, the quality of your diet influences disease risk, longevity, and mental health.
While diets high in ultra-processed foods have been linked to increased mortality and a higher risk of diseases such as cancer and heart disease, diets high in whole, nutrient-dense foods have been linked to increased longevity and disease protection.
Diets high in processed foods may also increase the risk of depressive symptoms, especially in people who exercise less.
Furthermore, if your current diet is high in ultra-processed foods and beverages such as fast food, soda, and sugary cereals but low in whole foods such as vegetables, nuts, and fish, you're likely not getting enough of certain nutrients, which can harm your overall health.
IS IT NECESSARY TO FOLLOW A SPECIFIC DIET IN ORDER TO EAT HEALTHILTY?
Although some people need — or choose — to avoid certain foods or follow diets for health reasons, the majority of people do not need to follow any specific diet to feel their best.
That's not to say that certain eating habits can't be beneficial.
Some people feel the healthiest when they follow a low carb diet, while others thrive on high carb diets.
In general, eating healthy has nothing to do with following diets or specific dietary rules. "Healthy eating" simply means putting your health first by feeding your body nutritious foods.
The specifics will vary depending on your location, financial situation, culture and society, and taste preferences.
THE FUNDAMENTALS OF HEALTHY EATING
Now that you understand why eating healthy is important, let's go over some nutrition fundamentals.
Density of nutrients
When you think of healthy eating, the first thing that comes to mind is probably calories. Although calories are important, nutrients should be your primary focus.
This is because your body requires nutrients such as protein, carbohydrates, fat, vitamins, and minerals to thrive. The amount of nutrients in a food in relation to the calories it provides is referred to as "nutrient density."
Calories are present in all foods, but not all foods are nutrient-dense.
A candy bar or a box of mac and cheese, for example, may be high in calories but low in vitamins, minerals, protein, and fiber. Foods marketed as "diet-friendly" or "low calorie" may be low in calories but high in nutrients.
Egg whites, for example, have far fewer calories and fat than whole eggs. An egg white, on the other hand, contains 1% or less of the Daily Value (DV) for iron, phosphorus, zinc, choline, and vitamins A and B12, whereas a whole egg contains 5–21% of the DV for these nutrients.
This is due to the nutritious, high fat yolk found in eggs.
Furthermore, while some nutrient-dense foods, such as many fruits and vegetables, are low in calories, many others, such as nuts, full fat yogurt, egg yolks, avocado, and fatty fish, are high in calories. That is perfectly acceptable!
Just because a food contains a lot of calories doesn't mean it's bad for you. Similarly, just because a food is low in calories does not make it a healthy option.
If you base your food choices solely on calories, you're missing the point of healthy eating.
As a general rule, eat foods high in nutrients such as protein, fiber, healthy fats, vitamins, and minerals. Among these foods are vegetables, fruits, nuts, seeds, beans, fatty fish, and eggs.
Diet diversity
Diet diversity, or eating a variety of foods, is another component of healthy eating.
A varied diet supports your gut bacteria, promotes a healthy body weight, and protects against chronic disease.
Still, if you're a picky eater, eating a variety of foods may be difficult.
If this is the case, introduce new foods gradually. If you don't eat many vegetables, start by incorporating a favorite vegetable into one or two meals per day and work your way up.
Although you may dislike trying new foods, research shows that the more you are exposed to a food, the more likely you are to become accustomed to it.
Macronutrient ratios
Macronutrients are carbs, fat, and protein, which are the primary nutrients obtained from food. (Fiber is classified as a carbohydrate.)
In general, your meals and snacks should be evenly distributed among the three. Adding protein and fat to fiber-rich carb sources, in particular, makes dishes more filling and tasty.
For example, if you're snacking on fruit, adding a spoonful of nut butter or a bit of cheese keeps you fuller longer than eating the fruit alone.
It is, however, acceptable if your diet is not always balanced.
Counting macronutrients and sticking to a strict macronutrient diet isn't necessary for most people, with the exception of athletes, persons looking to achieve a specific body composition, and those who need to build muscle or fat for medical reasons.
Furthermore, tracking macros and stressing about staying within a set macro range can lead to an unhealthy fixation with food and calories, as well as disordered eating.
It's worth noting that some people thrive on diets low in carbs and rich in fat and protein — or low in fat and high in carbs. Even on these diets, however, macronutrient counting is usually unnecessary.
For example, if you feel best on a low carb diet, then eating more low carb items like nonstarchy veggies, proteins, and fats rather than high carb foods would usually enough.
Foods that are highly processed
Cutting back on ultra-processed meals is one of the best strategies to enhance your diet.
You don't have to fully avoid processed foods. In truth, many healthful foods, such as shelled almonds, canned beans, and frozen fruits and vegetables, have been processed in some way.
In contrast, highly processed foods and beverages such as soda, mass-produced baked goods, candy, sugary cereals, and certain boxed snack foods contain few, if any, whole food ingredients.
High fructose corn syrup, hydrogenated oils, and artificial sweeteners are common constituents in these products.
Diets heavy in ultra-processed foods have been linked to an increased risk of depression, heart disease, obesity, and a variety of other issues, according to research.
Diets low in these items and high in full, nutrient-dense foods, on the other hand, have the opposite impact, protecting against disease, extending longevity, and improving general physical and mental well-being.
As a result, it is advisable to prioritize nutrient-dense diets, particularly vegetables and fruits.
SHOULD YOU EVER AVOID CERTAIN FOODS AND BEVERAGES FOR BETTER HEALTH?
Certain foods should be avoided in a healthy diet.
Decades of scientific studies have linked ultra-processed meals to poor health outcomes such as increased illness risk and premature death.
Reduce your use of drink, processed meats, sweets, ice cream, fried meals, fast food, and highly processed, packaged snacks to enhance your health and lessen your risk of certain diseases.
You do not, however, have to fully avoid these items all of the time.
Instead, prioritize whole, nutrient-dense foods like vegetables, fruits, nuts, seeds, legumes, and seafood, and reserve highly processed foods and beverages for rare occasions.
Ice cream and sweets can be part of a healthy, well-rounded diet, but they should not account for a large portion of your calorie intake.
HOW TO MAKE EATING HEALTHY WORK FOR YOU
Food is one of many puzzle pieces that make up your daily life. Between commuting, working, family or social obligations, errands, and the many other daily factors, food may be the last thing on your mind.
Making food a priority is the first step toward eating a healthier diet.
This does not imply that you must spend hours meal prepping or cooking elaborate meals, but it does necessitate some thought and effort, especially if you lead a hectic lifestyle.
Going to the grocery shop once or twice a week, for example, will assist ensure that you have healthy options in your fridge and pantry. As a result, having a well-stocked kitchen makes it much easier to choose nutritious meals and snacks.
Stock up on the following items when you go food shopping:
- Fruits and vegetables, both fresh and frozen
- Sources of protein such as chicken, eggs, fish, and tofu
- Canned beans and whole grains are good sources of bulk carbs.
- Starchy vegetables such as white potatoes, sweet potatoes, and butternut squash
- Sources of fat like avocados, olive oil, and full fat yogurt
- Nuts, seeds, nut butter, hummus, olives, and dried fruit are all nutritious and simple snack ingredients.
When it comes to mealtime, keep it simple and think in threes:
- Protein: eggs, chicken, fish, or a plant-based alternative such as tofu
- Fat: avocado, cheese, or full fat yogurt, olive oil, nuts, seeds, nut butter
- Carbohydrates high in fiber: Sweet potatoes, oats, certain fruits, and beans are starchy options, while asparagus, broccoli, cauliflower, and berries are low carb fiber sources.
Breakfast could consist of a spinach and egg scramble with avocado and berries, lunch could consist of a sweet potato packed with veggies, beans, and shredded chicken, and dinner could consist of a salmon filet or baked tofu with sautéed broccoli and brown rice.
Focus on a single meal if you're not used to cooking or grocery shopping. Shop for supplies for a few of breakfast or dinner dishes for the week at the grocery store. Once that becomes a habit, add more meals until you are preparing the majority of your meals at home.
It may take some time to develop a healthy relationship with eating.
You are not alone if you do not have a positive relationship with eating.
Many people suffer from disturbed eating habits or eating disorders. If you suspect you have one of these illnesses, you must seek medical attention immediately.
You must have the necessary tools to build a healthy relationship with food.
Working with a healthcare team that includes a registered dietitian and a psychotherapist who specializes in eating disorders is the best way to begin repairing your connection with food.
Food restrictions, fad diets, and self-imposed conceptions such as "getting back on track" will not assist and may be dangerous. It may take time to work on your relationship with food, but it is vital for your physical and mental health.
REAL WORLD SUGGESTIONS FOR HEALTHY EATING
Here are some practical tips to help you get started with healthy eating:
- Plant-based foods should be prioritized: Plant foods such as vegetables, fruits, beans, and nuts should comprise the majority of your diet. Try including these foods, particularly vegetables and fruits, at every meal and snack.
- Home cooking: Cooking at home allows you to diversify your diet. If you're used to ordering takeout or eating out, start by cooking just one or two meals per week.
- Regular grocery shopping: If you keep healthy foods in your kitchen, you're more likely to prepare healthy meals and snacks. To keep nutritious ingredients on hand, make one or two grocery runs per week.
- Recognize that your diet will not be perfect: Progress, not perfection, is essential. Meet yourself exactly where you are. Cooking one homemade, veggie-packed dinner each week is considerable progress if you currently dine out every night.
- Choose foods that are filling: When you're hungry, the goal should be to eat full, nutritious items rather than to consume as few calories as possible. Choose protein- and fiber-rich meals and snacks that will keep you full.
- Consume whole foods: A healthy diet should consist mostly of whole foods such as vegetables, fruits, legumes, nuts, seeds, whole grains, and protein sources such as eggs and fish.
- Hydrate wisely: Staying hydrated is an important element of good nutrition, and water is the greatest method to do so. If you're not used to drinking water, invest in a reusable water bottle and flavor it with fruit slices or a squeeze of lemon.
- "Cheat days" are not permitted: If your current diet includes "cheat days" or "cheat meals," this indicates an unbalanced diet. There's no need to cheat if you realize that all meals may be part of a balanced diet.
- Avoid sugar-sweetened beverages: Limit your intake of sugary beverages such as soda, energy drinks, and sweetened coffees as much as possible. Consuming sugary beverages on a regular basis may be harmful to your health.
- Recognize your dislikes: Don't eat something if you've tried it multiple times and don't like it. Instead, there are plenty healthful foods to pick from. Don't force yourself to consume something simply because it's healthy.
These suggestions can assist you in making the transition to a healthy diet.
You can also consult with a trained dietitian if you're unsure how to begin modifying your diet. A dietician can assist you in developing a long-term, balanced eating plan that fits your needs and schedule.
CONCLUSION
If you want to eat healthier, making a few minor modifications will help you get started.
Although everyone's definition of healthy eating differs, balanced diets are generally high in nutrient-dense foods, low in highly processed foods, and include satisfying meals and snacks.
This guide can help people who are just starting out on a healthy eating path, as well as those who wish to brush up on nutrition principles.
Consult an expert dietician if you want extensive, personalized nutritional guidance.