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healthy eating

Healthy Eating
Confused by all the conflicting nutrition advice out
there? These simple tips can show you how to plan,
enjoy, and stick to a healthy diet.
What is a healthy diet?
Eating a healthy diet is not about strict limitations, staying unrealistically
thin, or depriving yourself of the foods you love. Rather, it’s about
feeling great, having more energy, improving your health, and boosting
your mood.

Healthy eating doesn’t have to be overly complicated. If you feel

overwhelmed by all the conflicting nutrition and diet advice out there,
you’re not alone. It seems that for every expert who tells you a certain
food is good for you, you’ll find another saying exactly the opposite. The
truth is that while some specific foods or nutrients have been shown to
have a beneficial effect on mood, it’s your overall dietary pattern that is
most important. The cornerstone of a healthy diet should be to replace
processed food with real food whenever possible. Eating food that is as
close as possible to the way nature made it can make a huge difference
to the way you think, look, and feel.

By using these simple tips, you can cut through the confusion and learn
how to create—and stick to—a tasty, varied, and nutritious diet that is
as good for your mind as it is for your body.
The fundamentals of healthy eating
While some extreme diets may suggest otherwise, we all need a
balance of protein, fat, carbohydrates, fiber, vitamins, and minerals in
our diets to sustain a healthy body. You don’t need to eliminate certain
categories of food from your diet, but rather select the healthiest options
from each category.

Protein gives you the energy to get up and go—and keep going—while

also supporting mood and cognitive function. Too much protein can be
harmful to people with kidney disease, but the latest research suggests
that many of us need more high-quality protein, especially as we age.
That doesn’t mean you have to eat more animal products—a variety of
plant-based sources of protein each day can ensure your body gets all
the essential protein it needs. Learn more »

Fat. Not all fat is the same. While bad fats can wreck your diet and
increase your risk of certain diseases, good fats protect your brain and
heart. In fact, healthy fats—such as omega-3s—are vital to your
physical and emotional health. Including more healthy fat in your diet
can help improve your mood, boost your well-being, and even trim your
waistline. Learn more »

Fiber. Eating foods high in dietary fiber (grains, fruit, vegetables, nuts,
and beans) can help you stay regular and lower your risk for heart
disease, stroke, and diabetes. It can also improve your skin and even
help you to lose weight. Learn more »

Calcium. As well as leading to osteoporosis, not getting enough

calcium in your diet can also contribute to anxiety, depression, and
sleep difficulties. Whatever your age or gender, it’s vital to include
calcium-rich foods in your diet, limit those that deplete calcium, and get
enough magnesium and vitamins D and K to help calcium do its
job. Learn more »

Carbohydrates are one of your body’s main sources of energy. But

most should come from complex, unrefined carbs (vegetables, whole
grains, fruit) rather than sugars and refined carbs. Cutting back on white
bread, pastries, starches, and sugar can prevent rapid spikes in blood
sugar, fluctuations in mood and energy, and a build-up of fat, especially
around your waistline. Learn more »

Making the switch to a healthy diet

Switching to a healthy diet doesn’t have to be an all or nothing
proposition. You don’t have to be perfect, you don’t have to completely
eliminate foods you enjoy, and you don’t have to change everything all
at once—that usually only leads to cheating or giving up on your new
eating plan.

A better approach is to make a few small changes at a time. Keeping

your goals modest can help you achieve more in the long term without
feeling deprived or overwhelmed by a major diet overhaul. Think of
planning a healthy diet as a number of small, manageable steps—like
adding a salad to your diet once a day. As your small changes become
habit, you can continue to add more healthy choices.

Setting yourself up for success

To set yourself up for success, try to keep things simple. Eating a

healthier diet doesn’t have to be complicated. Instead of being overly
concerned with counting calories, for example, think of your diet in
terms of color, variety, and freshness. Focus on avoiding packaged and
processed foods and opting for more fresh ingredients whenever
possible.

Prepare more of your own meals. Cooking more meals at home can

help you take charge of what you’re eating and better monitor exactly
what goes into your food. You’ll eat fewer calories and avoid the
chemical additives, added sugar, and unhealthy fats of packaged and
takeout foods that can leave you feeling tired, bloated, and irritable, and
exacerbate symptoms of depression, stress, and anxiety.

Make the right changes. When cutting back on unhealthy foods in your
diet, it’s important to replace them with healthy alternatives. Replacing
dangerous trans fats with healthy fats (such as switching fried chicken
for grilled salmon) will make a positive difference to your health.
Switching animal fats for refined carbohydrates, though (such as
switching your breakfast bacon for a donut), won’t lower your risk for
heart disease or improve your mood.

Read the labels. It’s important to be aware of what’s in your food as

manufacturers often hide large amounts of sugar or unhealthy fats in
packaged food, even food claiming to be healthy.

Focus on how you feel after eating. This will help foster healthy new
habits and tastes. The healthier the food you eat, the better you’ll feel
after a meal. The more junk food you eat, the more likely you are to feel
uncomfortable, nauseous, or drained of energy.

Drink plenty of water. Water helps flush our systems of waste

products and toxins, yet many of us go through life dehydrated—
causing tiredness, low energy, and headaches. It’s common to mistake
thirst for hunger, so staying well hydrated will also help you make
healthier food choices.

Moderation: important to any healthy diet

What is moderation? In essence, it means eating only as much food as
your body needs. You should feel satisfied at the end of a meal, but not
stuffed. For many of us, moderation means eating less than we do now.
But it doesn’t mean eliminating the foods you love. Eating bacon for
breakfast once a week, for example, could be considered moderation if
you follow it with a healthy lunch and dinner—but not if you follow it with
a box of donuts and a sausage pizza.

Try not to think of certain foods as “off-limits.” When you ban

certain foods, it’s natural to want those foods more, and then feel like a
failure if you give in to temptation. Start by reducing portion sizes of
unhealthy foods and not eating them as often. As you reduce your
intake of unhealthy foods, you may find yourself craving them less or
thinking of them as only occasional indulgences.

Think smaller portions. Serving sizes have ballooned recently. When

dining out, choose a starter instead of an entree, split a dish with a
friend, and don’t order supersized anything. At home, visual cues can
help with portion sizes. Your serving of meat, fish, or chicken should be
the size of a deck of cards and half a cup of mashed potato, rice, or
pasta is about the size of a traditional light bulb. By serving your meals
on smaller plates or in bowls, you can trick your brain into thinking it’s a
larger portion. If you don’t feel satisfied at the end of a meal, add more
leafy greens or round off the meal with fruit.

Take your time. It’s important to slow down and think about food as
nourishment rather than just something to gulp down in between
meetings or on the way to pick up the kids. It actually takes a few
minutes for your brain to tell your body that it has had enough food, so
eat slowly and stop eating before you feel full.

Eat with others whenever possible. Eating alone, especially in front of

the TV or computer, often leads to mindless overeating.

Limit snack foods in the home. Be careful about the foods you keep
at hand. It’s more challenging to eat in moderation if you have unhealthy
snacks and treats at the ready. Instead, surround yourself with healthy
choices and when you’re ready to reward yourself with a special treat,
go out and get it then.
Control emotional eating. We don’t always eat just to satisfy hunger.
Many of us also turn to food to relieve stress or cope with unpleasant
emotions such as sadness, loneliness, or boredom. But by learning
healthier ways to manage stress and emotions, you can regain control
over the food you eat and your feelings.

It’s not just what you eat, but when you eat
Eat breakfast, and eat smaller meals throughout the day. A healthy
breakfast can jumpstart your metabolism, while eating small, healthy
meals keeps your energy up all day.

Avoid eating late at night. Try to eat dinner earlier and fast for 14-16
hours until breakfast the next morning. Studies suggest that eating only
when you’re most active and giving your digestive system a long break
each day may help to regulate weight.

Add more fruit and vegetables to your diet

Fruit and vegetables are low in calories and nutrient dense, which
means they are packed with vitamins, minerals, antioxidants, and fiber.
Focus on eating the recommended daily amount of at least five
servings of fruit and vegetables and it will naturally fill you up and help
you cut back on unhealthy foods. A serving is half a cup of raw fruit or
veg or a small apple or banana, for example. Most of us need to double
the amount we currently eat.

To increase your intake:

 Add antioxidant-rich berries to your favorite breakfast cereal

 Eat a medley of sweet fruit—oranges, mangos, pineapple,

grapes—for dessert

 Swap your usual rice or pasta side dish for a colorful salad

 Instead of eating processed snack foods, snack on vegetables

such as carrots, snow peas, or cherry tomatoes along with a
spicy hummus dip or peanut butter

How to make vegetables tasty

While plain salads and steamed veggies can quickly become bland,
there are plenty of ways to add taste to your vegetable dishes.

Add color. Not only do brighter, deeper colored vegetables contain

higher concentrations of vitamins, minerals and antioxidants, but they
can vary the flavor and make meals more visually appealing. Add color
using fresh or sundried tomatoes, glazed carrots or beets, roasted red
cabbage wedges, yellow squash, or sweet, colorful peppers.

Liven up salad greens. Branch out beyond lettuce. Kale, arugula,

spinach, mustard greens, broccoli, and Chinese cabbage are all packed
with nutrients. To add flavor to your salad greens, try drizzling with olive
oil, adding a spicy dressing, or sprinkling with almond slices, chickpeas,
a little bacon, parmesan, or goat cheese.

Satisfy your sweet tooth. Naturally sweet vegetables—such as

carrots, beets, sweet potatoes, yams, onions, bell peppers, and squash
—add sweetness to your meals and reduce your cravings for added
sugar. Add them to soups, stews, or pasta sauces for a satisfying sweet
kick.

Cook green beans, broccoli, Brussels sprouts, and asparagus in

new ways. Instead of boiling or steaming these healthy sides, try
grilling, roasting, or pan frying them with chili flakes, garlic, shallots,
mushrooms, or onion. Or marinate in tangy lemon or lime before
cooking.

Authors: Lawrence Robinson, Jeanne Segal Ph.D., and Robert

Segal, M.A.

Last updated: August 2021

 References

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Related

 Cooking at
Home
 Healthy
Food for Kids

 Eating Well
as You Age

 Eating Well
on a Budget

   
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