We are all people who are constantly growing and adapting to change, and so is our healthy eating philosophy.
If you ask a group of people what healthy eating means to them, you'll probably get a different answer every time.
For some, eating healthy means controlling fast-food habits or eating more fruits and vegetables, while for others, it can mean enjoying a piece of cake once in a while without feeling guilty.
However, those with certain diseases and even food allergies may conceptualize the concept of healthy eating in their own unique ways.
In short, there is no single right answer to the meaning of healthy eating.
Healthy eating is human nature, and as human beings, we all have different desires and needs, which inevitably affect our food choices.
In addition, as you grow and adapt to changing needs, what healthy eating means to you may even change at different stages of your life.
This article explores the human side of healthy eating, and I offer my own preferred tips to make it easier.
Healthy eating means to me
The definition of healthy eating has changed for me several times over the past few years.
By the time I was in college, eating healthy was all about following nutrition guidelines and doing everything by book. However, this means that my perception of the food on the plate has changed. I went from seeing my favorite meals to seeing only nutrition.
Suddenly, I went from a traditional Costa Rican Gallo pinto (or rice and legumes) to complex carbohydrates and plant-based proteins.
Then, when I started practicing as a dietitian, the idea that a dietitian should somehow look or fit into a particular body type led me to believe that eating healthy means measuring my food to get an accurate picture of my intake. Eat whatever you want, just take into account the nutrition I need.
I gave everything I needed for my physical health, but a healthy diet is more than just nutrition. It's also about how it makes you feel, and since food is an important part of the culture and social activities, we should enjoy eating.
Today, I have a different approach to healthy eating. My diet is much more flexible and I understand that balance is key to getting nutrition and being satisfied with food.
Healthy eating now means that, for the most part, I make sure I have food from all food categories on my plate without measuring anything and not taking into account plant-based versus animal-based proteins or simple carbs versus complex carbohydrates.
It also means I can enjoy everything in moderation – including sweets, fast food, and dessert – without having to weigh or explain.
As you can see, finding the balance that works for me doesn't happen overnight. Instead, my definition of healthy eating has been changing as I have gone through different stages of my life.
As long as your goal is to nourish your body and listen to its needs, you can also give a meaning to healthy eating, because healthy eating is for everyone.
Summary: For me, healthy eating is all about nourishing your body while being at peace with food. As your maturity and priorities change, your definition of healthy eating may change over time.
See the bigger picture
As with many things in life, eating healthy isn't always what you want.
You may find yourself working late at night or too tired to prepare a home-cooked dinner, but that doesn't mean you shouldn't order takeout and really enjoy it.
If eating healthy means being flexible with what you eat, you need to learn to adapt to the environment, which can happen often.
In my impulsive choice of food, I try to choose the best from what I get. Whenever possible, I try to order the closest thing to home cooking or go for sandwiches, salads, or bowls.
However, sometimes I do crave some pizza – so I eat and enjoy it too!
At times like these, I remember to see the bigger picture. That is, healthy eating is not defined by a single meal, but by the choices, we make day in and day out.
A good friend once said to me: "A bad meal will not make you sick, just as a good meal will not make you healthy." ”
Summary: When it comes to healthy eating, one meal doesn't define your habits – your overall food choices can.
Sometimes it can be challenging
When you're a dietitian, many people think that eating healthy is natural for you. However, we are human beings too, and we love desserts and crave food just like everyone else.
In my case, one of the biggest challenges I've had to face is that I have to give up most carbohydrate-containing foods to control recurrent infections.
Carbohydrates are found in many food groups, including grains, starchy vegetables, legumes, fruits, and dairy products. They are also found in processed foods and confectionery.
Experts often divide them into two categories based on their fiber content (1):
- Whole grain: Preserves its naturally occurring fiber
- Refined carbohydrates: Processed to remove fiber and add sugar
Theoretically, I should eliminate refined carbs, which some would consider the healthiest thing to do.
In practice, however, I ended up abandoning all kinds of processed carbs, including whole-grain bread and pasta, as well as starchy vegetables, grains, and dairy products.
So the list of carbohydrate-rich foods I can eat is limited to fruits, oats, quinoa, and legumes — lentils, legumes, chickpeas, and edamame.
Some people have told me that as a dietitian, this transition is not difficult for me. However, it took me a while to adjust to my new eating patterns, especially when it came to taking snacks out of the plan or eating out.
I discovered that the secret to controlling my dietary requirements is to be creative and organized.
Summary: Whatever the reason, changing eating habits is a challenge for everyone.
There are three things I do that you can do too
As I mentioned above, organization and creativity help me make the best food choices every day. This is because, in my opinion, healthy eating is a choice we make every time we eat.
For this reason, when I choose a meal or snack, I try to make the decision-making process as simple as possible. This way, I can continue to choose what works best for me.
Here are three things I do every day or week to make it easier for me to eat healthily.
Meal preparation
While this sounds cliché, preparing a week's worth of food in advance is really effective.
Cooking can take up a lot of time, but as long as there's food that needs to be heated and served, I can prepare a nutritious meal in minutes.
One of my meal preparation tips is to cook a batch of protein — usually chicken or other lean meat — which I can dispense and freeze for more than a week, and then thaw when I need it.
I also made sure to prepare vegetables for the week. That way, I don't think twice before eating a salad or cooking vegetables at every meal.
To keep myself from growing bored and not eating them, I try to prepare them in different ways.
For example, when it comes to carrots or zucchini, I slice, dice, grated, or spiral them, all of which help me easily incorporate them into my diet.
Keep fruit within reach
I'm reminded to consume fruit during the day when I keep it out of sight.
Research shows that whether it's fruit or candy, you're most likely to eat more of any food that's placed around you (2, 3, 4).
I implement this principle every day and choose to put my fruit on the table to display and store my snacks and candy.
Follow the conventions
While I don't have a formal plan for the weekly menu, I do have a specific set of dishes that I stick to with every meal.
For example, my breakfast choices typically include:
- Costa Rican classic Gallo Pinto and eggs
- Toast with peanut butter and one side of the egg
- Fruit oatmeal
- Oatmeal pancakes
The same goes for the rest of my meals and snacks, I have at least three different options to choose from without having to think about it.
Having a set of pre-determined dishes that I know I like saves me time deciding what to eat, and it allows me to change my meals based on whether I crave sweets or savory tastes.
It's also very convenient to go grocery shopping because you already know what you're most likely to eat at each meal.
Summary: Preparing meals, keeping my fruit within reach, and following the routine are three things I do for a healthy diet that you can do too.
Conclusion
We are all people who are constantly growing and adapting to change, and so is our healthy eating philosophy.
Here, I share with you how the definition of healthy eating has changed for me over the years, the biggest challenges in my healthy eating journey, and my tips and tricks to make healthy eating easier.
However, my way is definitely not the "right way" of eating healthy – or the only way. It's just something that works for me, and it may or may not work for you.
Healthy eating is human nature, and each of us looks different. Think about what you can do in your daily life to make yourself successful with healthy eating.
If you're not sure where to start, consider working with a registered dietitian who can help you conceptualize a sustainable, nutritious diet plan that fits your specific needs and lifestyle.