If you're interested in healthy eating, making small changes can get you moving in the right direction.
Depending on who you are asking, "healthy eating" can come in many forms. It seems that everyone, including healthcare professionals, health influencers, colleagues, and family members, has their own perspective on the healthiest way to eat.
In addition, the nutrition articles you read online can be completely confused with their contradictory and often unfounded advice and rules.
If you just want to eat in a healthy way that suits you, it's not easy.
The truth is, healthy eating doesn't have to be complicated. It is entirely possible to nourish your body while enjoying your favorite foods.
After all, food is meant to be enjoyed – not to be afraid, to calculate, to weigh, to track.
This article removes the noise and explains what healthy eating means and how to make it work for you.
Why is healthy eating important?
Before we dive into the implications of healthy eating, it's important to explain why it's important.
First, food gives you energy and provides the calories and nutrients your body needs to function. If your diet is deficient in calories or one or more nutrients, your health may be affected.
Similarly, if you consume too many calories, you may gain weight. Obese people have a significantly increased risk of developing type 2 diabetes, obstructive sleep apnea, and diseases such as heart, liver, and kidney disease. ( 1, 2）。
In addition, the quality of your diet can affect your risk of disease, longevity, and mental health.
While diets rich in ultra-processed foods have been associated with increased mortality and an increased risk of diseases such as cancer and heart disease, diets that primarily contain whole foods rich in nutrients have been linked to extended life and disease protection. （3, 4, 5, 6, 7, 8）。
Diets rich in highly processed foods may also increase the risk of developing depressive symptoms, especially in people who exercise less. （4, 9）。
What's more, if your current diet contains a lot of ultra-processed foods and beverages, such as fast food, sodas, and sugary grains, but is low in whole foods like vegetables, nuts, and fish, you may not be consuming enough of certain nutrients, which can negatively impact your overall health (10).
Summary: Healthy eating is important for many reasons, including providing your body with energy, getting essential nutrients, reducing the risk of disease, extending life, and promoting optimal physical and mental health.
Do you have to follow certain eating habits to eat healthily?
Absolutely not!
Although some people need – or choose – to avoid specific foods or adopt certain diets for health reasons, most people don't have to follow any particular diet to feel best.
That's not to say that certain dietary patterns don't benefit you.
For example, some people feel healthiest when they follow a low-carb diet, while others thrive on a high-carb diet.
But in general, a healthy diet has nothing to do with sticking to a diet or certain dietary rules. "Healthy eating" simply means prioritizing your health by providing energy to your body with nutritious foods.
Each person's specific situation may be different depending on their location, financial situation, culture and society, and taste preferences.
Summary: Healthy eating does not involve any particular diet. Instead, it means prioritizing your health by providing energy to your body with nutrient-rich foods.
The foundation of a healthy diet
Now that you know why a healthy diet is important, let's cover some nutrition basics.
Nutrient density
When you conceptualize healthy eating, the first thing that comes to mind is probably calories. Although calories are important, your primary concern should be nutrition.
That's because nutrients, including proteins, carbohydrates, fats, vitamins, and minerals, are what your body needs to thrive. "Nutrient density" is the ratio of the number of nutrients in food to the calories it provides (11).
All foods contain calories, but not all foods are rich in nutrients.
For example, a piece of candy or a box of macaroni and cheese may have very high calories but is deficient in vitamins, minerals, protein, and fiber. Similarly, foods that advertise as "diet-friendly" or "low-calorie" may be very low in calories but lack nutrients.
For example, egg whites have much lower calories and fat than whole eggs. However, an egg white provides 1% or less of the daily value (DV) for iron, phosphorus, zinc, choline, and vitamins A and B12, while a whole egg contains 5-21% of the daily value (DV) of these nutrients (12, 13).
This is because eggs contain nutrient-rich high-fat yolks.
In addition, while some nutrient-rich foods, such as many fruits and vegetables, are low in calories, many foods — such as nuts, full-fat yogurt, egg yolks, avocados, and fatty fish — are high in calories. That's no problem at all!
Just because food is high in calories doesn't mean it's bad for you. By the same token, just because a food is low in calories doesn't make it a healthy choice.
If your food choices are based solely on calories, you're missing out on the point of healthy eating.
In general, try to eat as many nutrient-rich foods as possible, such as protein, fiber, healthy fats, vitamins, and minerals. These foods include vegetables, fruits, nuts, seeds, legumes, fatty fish, and eggs.
Diet varied
Another component of a healthy diet is dietary diversity, which means eating a wide variety of foods.
Following a diet, rich in different kinds of foods can support your gut bacteria, promote a healthy weight, and prevent chronic diseases (14, 15, 16, 17).
Still, if you're a picky eater, eating a wide variety of foods can be difficult.
If this is the case, try introducing one new food at a time. If you don't eat a lot of vegetables, start by adding your favorite vegetables to one or two meals a day and start there.
Although you may not enjoy trying new foods, research shows that the more times you are exposed to food, the greater your chances of getting used to it (18, 19).
Macronutrient ratio
Macronutrients — the main nutrients you get from food — are carbohydrates, fats, and proteins. (Fiber is considered a carbohydrate.) ）
In general, your meals and snacks should be balanced between the three. In particular, adding protein and fat to fiber-rich carbohydrate sources can make dishes fuller and tastier (20).
For example, if you're eating a piece of fruit as a snack, adding a spoonful of nut butter or a little cheese can help you stay full more than eating fruit alone.
However, if your diet isn't always balanced, that's okay.
For most people, calculating macros and following an established macronutrient plan isn't necessary — except for athletes, people seeking specific body components, and people who need to gain muscle or fat for medical reasons.
In addition, calculating macroscopic and clinging to staying within a certain macro range can lead to an unhealthy fixation on foods and calories or a tendency to cause eating disorders (21).
It's important to note that some people may thrive on low-carb, high-fat, and protein-rich diets — or low-fat and high-carb diets. However, even in these diets, there is usually no need to calculate macronutrients.
For example, if you feel the best on a low-carb diet, simply choose low-carb foods that are more frequent than high-carb foods, such as non-starchy vegetables, protein, and fats, which are usually sufficient.
Highly processed foods
One of the best ways to improve your diet is to reduce ultra-processed foods.
You don't have to avoid processed foods altogether. In fact, many healthy foods, such as shelled nuts, canned legumes, and frozen fruits and vegetables, are processed in some way.
In contrast, highly processed products such as sodas, mass-produced baked goods, confectionery, sugary cereals, and certain boxed snacks contain almost no complete food ingredients.
These items often contain ingredients such as high fructose corn syrup, hydrogenated oils, and artificial sweeteners (9, 22, 23).
Studies have shown that diets rich in ultra-processed foods increase the risk of depression, heart disease, obesity, and many other complications. （9, 24, 25）。
On the other hand, a diet that is low in these foods and high in overall nutrient-rich foods has the opposite effect of preventing disease, prolonging life, and promoting overall physical and mental health. （5, 6, 7, 8）。
Therefore, it is best to give preference to nutrient-rich foods, especially vegetables and fruits.
Summary: Include a variety of nutrient-rich whole foods in your diet and pay attention to limiting highly processed foods.
Should you cut back on certain foods and drinks for optimal health?
In a healthy diet, it is best to limit certain foods.
Decades of scientific research have linked ultra-processed foods to negative health outcomes, including increased risk of disease and premature death. （9, 22, 23, 26, 27, 28）。
Reducing sodas, processed meats, confectionery, ice cream, fried foods, fast food, and highly processed packaged snacks are smart ways to improve health and reduce the risk of certain diseases.
However, you don't have to avoid these foods completely all the time.
Instead, try to prioritize whole, nutrient-dense foods such as vegetables, fruits, nuts, seeds, legumes, and fish, and leave highly processed foods and beverages for special treats.
Foods such as ice cream and candy can be part of a healthy, holistic diet, but they shouldn't be an important part of calorie intake.
Summary: You should limit your intake of ultra-processed foods and beverages such as candy, sodas, and sugary grains, but that doesn't mean you have to remove these foods from your diet.
How to make healthy eating work for you
Food is one of the many puzzles in your daily life. Between commuting, work, family or social responsibility, errands, and many other everyday factors, food can be your biggest concern.
The first step to following a healthier diet is to make food one of your top priorities.
This doesn't mean you have to spend hours preparing meals or cooking exquisite meals, but it does require some thought and effort, especially when your lifestyle is particularly busy.
For example, going to the grocery store once or twice a week will help ensure that your refrigerator and pantry have healthy options. In turn, well-stocked kitchens make it easier to choose healthy meals and snacks.
When shopping at the grocery store, reserve:
- Fresh and frozen fruits and vegetables
- protein sources such as chicken, eggs, fish, and tofu
- Bulk carbohydrate sources such as canned legumes and whole grains
- Starchy vegetables such as white potatoes, sweet potatoes, and walnut squash
- Fat sources such as avocados, olive oil, and full-fat yogurt
- Nutrient-rich simple snack ingredients such as nuts, seeds, nut butter, hummus, olives, and dried fruits
If you draw a blank space while eating, keep it simple and consider three points:
- Protein: Plant foods such as eggs, chicken, fish, or tofu
- Fat: Olive oil, nuts, seeds, nut butter, avocado, cheese, or full-fat yogurt
- Fiber-rich carbohydrates: Starchy foods such as sweet potatoes, oats, certain fruits, and legumes — or low-carb fiber sources such as asparagus, broccoli, cauliflower, and berries
For example, breakfast could be spinach and egg scrambled avocados and berries, lunch was sweet potatoes filled with vegetables, beans, and shredded chicken, and dinner was salmon fillet or grilled tofu with sautéed broccoli and brown rice.
If you're not used to cooking or shopping, focus on one meal. Go to the grocery store and buy ingredients for a few dishes you need for breakfast or dinner a week. Once this becomes a habit, add more meals until you have most of them ready at home.
Building a healthy relationship with food can take time
If you don't have a good relationship with food, then you're not alone.
Many people have a tendency to have eating disorders or eating disorders. If you are worried about having one of these diseases, it is crucial to get the right help.
To build a healthy relationship with food, you must have the right tools.
Working with a medical team, such as a registered dietitian who specializes in eating disorders and psychologists, is the best way to start repairing your relationship with food.
Food restrictions, trendy dieting, and self-imposed attitudes (such as "getting back on track") are not helpful and can even be harmful. Dealing with your relationship with food may take time, but it is necessary for your physical and mental health.
Tips for healthy eating in the real world
Here are some practical tips to help you get started eating healthy:
- Prioritize plant foods. Plant-based foods such as vegetables, fruits, legumes, and nuts should make up the bulk of your diet. Try adding these foods to every meal and snack, especially vegetables and fruits.
- Cook at home. Cooking at home helps to diversify your diet. If you're used to dining out or restaurant meals, try making just one or two meals a week.
- Regular purchase of groceries. If your kitchen is stocked with healthy food, you're more likely to make healthy meals and snacks. Do a grocery store operation once or twice a week to make sure you have nutrients on hand.
- Understand that your diet will not be perfect. Progress – not perfection – is key. Meet yourself where you are. If you're currently eating out every night, making a homemade vegetarian meal a week is a major step forward.
- ·“ Cheat Days" is unacceptable. If your current diet includes "cheat days" or "cheat meals," it's an imbalance in your diet. Once you understand that all foods can be part of a healthy diet, there's no need to cheat.
- Quit sugary drinks. Limit sugary drinks such as sodas, energy drinks, and sugar-sweetened coffee as much as possible. Regular consumption of sugary drinks can harm your health (27, 28).
- Choose the stuffed food. When you're hungry, your goal should be to eat enough, nutritious food, not to eat as few calories as possible. Choose meals and snacks that are rich in protein and fiber, and they are sure to fill your stomach.
- Eat whole foods. A healthy eating pattern should consist primarily of whole foods such as vegetables, fruits, legumes, nuts, seeds, whole grains, and protein sources such as eggs and fish.
- Hydrate in a smart way. Staying hydrated is part of a healthy diet, and water is the best way to stay hydrated. If you're not used to drinking water, buy a reusable water bottle and add fruit slices or lemon juice to taste.
- Respect your dislikes. If you have tried a particular food multiple times and don't like it, don't eat it. There are plenty of healthy foods to choose from. Don't force yourself to eat just because it's considered healthy.
These tips can help you move to a healthier diet.
You can also work with a registered dietitian, especially if you're not sure how to start improving your diet. A dietitian can help you develop a sustainable, nutritious diet plan that fits your needs and schedule.
Summary: Tips like cooking at home, going grocery shopping, eating more plant-based foods, choosing filling meals and snacks, and respecting your dislikes can help you establish and maintain healthy eating patterns.
Conclusion
If you're interested in healthy eating, making small changes can get you moving in the right direction.
While a healthy diet may seem a little different for everyone, a balanced diet is usually packed with nutrient-rich foods, low in highly processed foods, and includes stuffed meals and snacks.
This guide can help those who are starting their journey to healthy eating – and those who understand the basics of nutrition but want to learn more deeply.
If you need detailed, personalized dietary advice, consult an experienced dietitian.