“Healthy eating” might mean different things to different people. Everyone appears to have an opinion on the best way to eat, including healthcare experts, wellness influencers, coworkers, and family members.
Furthermore, nutrition articles you read online can be confusing with their inconsistent — and sometimes baseless — ideas and regulations.
This makes it challenging to eat in a healthy way that works for you.
The fact is that eating healthily does not have to be complicated. It is feasible to fuel your body while also enjoying your favorite meals.
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 does eating healthy matter?
Before we understand what healthy eating entails, it’s critical to know why it matters.
First and foremost, food is what fuels you and provides your body with the calories and minerals 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 higher risk of developing type 2 diabetes, obstructive sleep apnea, and heart, liver, and kidney problems (1, 2).
Furthermore, the quality of your food influences illness risk, longevity, and mental wellness.
While ultra-processed foods are related to increased mortality and a higher risk of illnesses such as cancer and heart disease, diets rich in whole, nutrient-dense foods are connected with improved lifespan and disease prevention (3, 4, 5, 6, 7, 8).
Diets heavy in processed foods may also raise the likelihood of depressive symptoms, especially in persons who exercise less (4, 9).
Furthermore, suppose your current diet is heavy in ultra-processed foods and beverages such as fast food, soda, and sugary cereals but low in complete foods such as veggies, nuts, and fish. In that case, you’re likely not getting enough of certain nutrients, which might harm your general health (10).
Do you have to follow a specific diet to eat healthily?
Absolutely not!
Although some people need — or prefer — to avoid certain foods or follow diets for health reasons, most people do not need to follow any specific diet to feel their best.
That’s not to suggest that some dietary habits can’t be beneficial.
Some people feel the healthiest when they follow a low carb diet, while others thrive on high carb diets.
Generally, eating healthily has little to do with following diets or specific dietary requirements. “Healthy eating” means putting your health first by feeding your body nourishing meals.
The specifics will vary based on your region, financial circumstances, culture and society, and taste preferences.
The basics of healthy eating
Now that you understand why eating healthily is necessary, let’s review some nutrition fundamentals?
Nutrient density
When you think of healthy eating, the first thing that comes to mind is probably calories. Although calories are vital, nutrition should be your primary focus.
This is because your body needs nutrients such as protein, carbs, fat, vitamins, and minerals to survive. The term “nutrient density” refers to the number of nutrients in food about the number of calories it contains (11).
Calories are present in all foods. However, not all foods are nutrient-dense.
A candy bar or a box of mac and cheese, for example, may be heavy in calories but low in vitamins, minerals, protein, and fiber. Foods labeled “diet-friendly” or “low calorie” may be deficient in calories yet high in nutrients.
Egg whites, for example, have far fewer calories and fat than entire eggs. An egg white, on the other hand, has 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 (12, 13).
This is due to the healthy, high fat yolk found in eggs.
Furthermore, while certain nutrient-dense foods, such as many fruits and vegetables, are low in calories, many others, such as nuts, whole fat yogurt, egg yolks, avocado, and fatty fish, are high in calories. That is entirely OK!
Just because a food contains many calories doesn’t imply it’s harmful to you. Similarly, simply because a food is low in calories does not make it a healthy option.
If you focus your meal selections exclusively on calories, you’re missing the goal of healthy eating.
As a general guideline, consume meals abundant in protein, fiber, healthy fats, vitamins, and minerals. These foods are vegetables, fruits, nuts, seeds, beans, fatty fish, and eggs.
Diet diversity
Dietary diversity, or consuming a range of foods, is another component of good eating.
Following a diverse diet maintains your gut bacteria, promotes a healthy body weight and protects against chronic illness (14, 15, 16, 17).
Still, consuming a range of meals may be challenging if you’re a fussy eater.
If this is the case, introduce new meals gradually. If you don’t eat many veggies, start by including a favorite vegetable into one or two meals daily and work your way up.
Although you may dislike sampling new meals, research suggests that the more you are exposed to a food, the more likely you acclimate to it (18, 19).
Macronutrient ratios
Macronutrients are carbohydrates, fat, and protein, which are the primary nutrients obtained from the diet. (Fiber is classified as a carbohydrate.)
Your meals and snacks should be evenly distributed among the three. Adding protein and fat to fiber-rich food sources, for instance, makes recipes more full and delicious (20).
For example, if you’re snacking on fruit, adding a tablespoon of nut butter or a little cheese keeps you satiated longer than eating the fruit alone.
It is, nevertheless, acceptable if your diet is not always balanced.
Counting macronutrients and sticking to a strict diet isn’t required for most individuals, except athletes, persons looking to achieve a particular body composition, and those who need to build muscle or fat for medical reasons.
Furthermore, tracking macros and stressing over keeping within a given macro range can lead to an excessive obsession with food and calories and disordered eating behaviors (21).
It’s worth noting that some people thrive on diets low in carbohydrates and rich in fat and protein — or low in fat and high in carbs. Even on these diets, however, macronutrient tracking is usually unnecessary.
For example, if you feel best on a low carb diet, eating more low carb items like nonstarchy vegetables, proteins, and fats rather than high carb meals would be enough.
Highly processed foods
Cutting less on ultra-processed meals is one of the best strategies to enhance your diet.
You don’t have to shun processed meals entirely. 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 packaged snack foods contain few, if any, whole food components.
Ingredients such as high fructose corn syrup, hydrogenated oils, and artificial sweeteners are commonly included in these products (9, 22, 23).
According to research, diets heavy in ultra-processed foods have been linked to an increased risk of depression, heart disease, obesity, and a variety of other issues (9, 24, 25).
Diets low in these items and high in full, nutrient-dense foods, on the other hand, have the opposite impact, guarding against illness, extending longevity, and improving general physical and mental well-being (5, 6, 7, 8).
As a result, it is advisable to prioritize nutrient-dense diets, particularly vegetables and fruits.
Should you cut back on certain foods and beverages for optimal 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 mortality (9, 22, 23, 26, 27, 28).
Reduce your use of drinks, 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 avoid these items all the time entirely.
Instead, prioritize whole, nutrient-dense meals such as vegetables, fruits, nuts, seeds, legumes, and seafood, reserving highly processed foods and beverages for occasional indulgences.
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 consumption.
How to make healthy eating work for you
Food is one of many jigsaw pieces that make up your daily existence. Between commuting, working, family or social obligations, errands, and the many other everyday responsibilities, eating may be the last thing on your mind.
Making food a priority is the first step in eating a better diet.
This does not imply that you must spend hours on meal preparation or cooking complicated meals, but it does necessitate some thinking and work, especially if you lead a hectic schedule.
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.
- White potatoes, sweet potatoes, and butternut squash are examples of starchy vegetables.
- Avocados, olive oil, and full-fat yogurt are good sources of fat.
- Nuts, seeds, nut butter, hummus, olives, and dried fruit are all healthful and simple snack components.
When it comes to lunchtime, keep things simple and think in three:
- Eggs, chicken, fish, or a plant-based protein like tofu
- Fat sources include olive oil, nuts, seeds, butter, avocado, cheese, and full-fat yogurt.
- Carbs high in fiber include starchy alternatives like sweet potatoes, oats, certain fruits, and beans and low carb fiber sources like asparagus, broccoli, cauliflower, and berries.
Breakfast may consist of a spinach and egg scramble with avocado and berries, lunch could consist of a sweet potato packed with vegetables, beans, and shredded chicken, and supper 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 breakfast or supper 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.
Developing a healthy relationship with food may take time.
You are not alone if you do not have a positive connection with eating.
Many people suffer from disturbed eating habits or eating disorders. You must seek medical attention immediately if you suspect one of these illnesses.
It would help if you had the necessary tools to build a healthy relationship with food.
Working with a healthcare team that includes a registered dietitian and a psychotherapist specializing in eating disorders is the best approach to begin repairing your connection with food.
Food restrictions, fad diets, and self-imposed concepts such as “getting back on track” will not assist and may be dangerous. Working on your relationship with food may take time, but it is vital for your physical and emotional health.
Tips for healthy eating in the real world
Here are some practical recommendations to help you get started with healthy eating:
- Make plant-based foods a priority. Plant foods such as vegetables, fruits, legumes, and nuts should comprise most of your diet. Try to include these meals, particularly vegetables and fruits, at every meal and snack.
- Cooking at home allows you to diversify your diet. If you’re used to ordering takeout or eating out, start with preparing just one or two meals each week.
- Regular grocery shopping If you have nutritious goods in your kitchen, you’re more inclined to prepare healthy meals and snacks. Make one or two supermarket excursions every week to have healthful products on hand.
- Recognize that your diet will not be flawless. Progress, not perfection, is essential. Meet yourself exactly where you are. Cooking one homemade, veggie-packed dinner each week is considerable progress if you presently dine out every night.
- “Cheat days” are not permitted. Your current diet includes “cheat days” or “cheat meals,” indicating an imbalanced 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 sugary beverages such as soda, energy drinks, and sweetened coffees as much as possible. Consuming sugary beverages regularly may harm your health (27, 28).
- Choose filling foods. When you’re hungry, your objective should be to eat whole, healthy things rather than consume the fewest calories possible. Choose protein- and fiber-rich meals and snacks that will keep you full.
- Eat whole foods. A healthy diet should consist mainly of whole foods such as vegetables, fruits, legumes, nuts, seeds, whole grains, and protein sources such as eggs and fish.
- Hydrate intelligently. Staying hydrated is essential to good nutrition, and water is the most excellent method. If you’re not used to drinking water, invest in a reusable water bottle and flavor it with fruit slices or a touch of lemon.
- Respect your dislikes. Don’t eat anything if you’ve tried it multiple times and don’t like it. Instead, there are plenty of healthful foods to pick from. Please don’t push yourself to consume something simply because it’s healthy.
These suggestions might 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 requirements and schedule.
The bottom line
If you want to start eating healthier, making a few minor modifications might help you get started.
Although everyone’s definition of healthy eating differs, balanced diets are usually high in nutrient-dense foods, low in highly processed foods, and satisfying meals and snacks.
This guide can help people who are just starting on a healthy eating path and those who wish to brush up on nutrition principles.
Consult an expert dietician if you want extensive, personalized nutritional guidance.
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