Why is healthy eating important?
First, food gives you energy and provides the calories and nutrients your body needs to function. If your diet lacks calories or one or more nutrients, your health may be affected.
Likewise, if you eat too many calories, you may gain weight. Obese people have a significantly increased risk of developing conditions such as type 2 diabetes, obstructive sleep apnea, and heart, liver, and kidney disease.
Additionally, the quality of your diet affects your risk of disease, longevity, and mental health.
While diets rich in ultra-processed foods have been linked to increased mortality and an increased risk of diseases such as cancer and heart disease, diets containing mostly nutrient-dense whole foods have been linked to increased longevity and disease protection.
A diet rich in highly processed foods may also increase the risk of depressive symptoms, especially in people who are less physically active.
What's more, if your current diet is high in ultra-processed foods and drinks, like fast food, sodas, and sugary cereals, but low in whole foods like vegetables, nuts, and fish, you may not be getting enough. certain nutrients, which may have a negative impact on your overall health.
Do you have to follow a certain diet to eat healthy?
While some people need - or choose - to avoid certain foods or follow a specific diet for health reasons, most people don't have to follow any specific diet to feel their best.
That’s not to say that certain ways of eating aren’t good for you.
For example, some people feel healthiest when following a low-carb diet, while others thrive on a high-carb diet.
But in general, healthy eating has nothing to do with sticking to a diet or certain dietary rules. "Eating healthy" simply means prioritizing your health by fueling 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.
Now that you know why eating healthy is important, let’s cover some nutrition basics.
nutrient density
When you conceptualize healthy eating, the first thing that probably comes to mind is calories. While calories are important, your biggest concern should be nutrition.
This is because nutrients, including proteins, carbohydrates, fats, vitamins and minerals, are what your body needs to thrive. "Nutritional density" refers to the amount of nutrients in a food relative to the calories it provides.
All foods contain calories, but not all foods are rich in nutrients.
For example, a candy bar or box of macaroni and cheese may be very high in calories but lacking in vitamins, minerals, protein, and fiber. Likewise, foods marketed as "diet-friendly" or "low-calorie" may be very low in calories but lacking in nutrients.
For example, egg whites have much lower calories and fat than whole eggs. However, one egg white provides 1% or less of the daily value (DV) for iron, phosphorus, zinc, choline, vitamin A, and B12, while a whole egg contains 5-21% of the daily value (DV) of these nutrients ( DV).
This is because eggs contain nutrient-rich, high-fat yolks.
Additionally, while some nutrient-dense 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 totally fine!
Just because a 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 mean it's a healthy choice.
If your food choices are based solely on calories, you're missing the point of healthy eating.
In general, try to eat more nutrient-rich foods such as protein, fiber, healthy fats, vitamins and minerals. These foods include vegetables, fruits, nuts, seeds, legumes, fatty fish and eggs.
Diverse diet
Another component of a healthy diet is dietary variety, which means eating a variety of foods.
Following a diet rich in a variety of foods can support your gut bacteria, promote a healthy weight, and prevent chronic disease.
Still, if you're a picky eater, eating a variety of foods can be difficult.
If this is the case, try introducing new foods one at a time. If you don't eat a lot of vegetables, start by adding a favorite vegetable to one or two meals a day and go from there.
Although you may not enjoy trying new foods, research shows that the more times you are exposed to a food, the better your chances of getting used to it.
Macronutrient ratios
Macronutrients—the main nutrients you get from food—are carbohydrates, fats, and proteins. (Fiber is considered a carbohydrate.)
Generally speaking, your meals and snacks should be balanced between the three. In particular, adding protein and fat to fiber-rich carbohydrate sources can make dishes more filling and flavorful.
For example, if you're snacking on a piece of fruit, adding a spoonful of nut butter or a bit of cheese will help keep you fuller more than eating the fruit alone.
But it's okay if your diet isn't always balanced.
Counting macros and following an established macronutrient plan isn't necessary for most people—except for athletes, people seeking a specific body composition, and people who need to gain muscle or fat for medical reasons.
Additionally, counting macros and obsessing over staying within a certain macro range can lead to an unhealthy fixation on food and calories or a tendency to develop disordered eating.
It's important to note that some people may thrive on a diet low in carbs, high in fat and protein - or a diet low in fat and high in carbs. However, even in these diets, macronutrient calculations usually do not need to be done.
For example, if you feel your best on a low-carb diet, simply choosing low-carb foods like non-starchy vegetables, protein, and fat more often than high-carb foods may be enough.
highly processed foods
One of the best ways to improve your diet is to cut back on ultra-processed foods.
You don't have to avoid processed foods entirely. In fact, many healthy foods, such as shelled nuts, canned beans, and frozen fruits and vegetables, have undergone some kind of processing.
In contrast, highly processed products such as soda, mass-produced baked goods, candy, sugary cereals and certain boxed snacks contain few intact food ingredients.
These items often contain ingredients like high-fructose corn syrup, hydrogenated oils, and artificial sweeteners.
Studies show that a diet rich in ultra-processed foods increases the risk of depression, heart disease, obesity and many other complications.
On the other hand, a diet low in these foods and high in overall nutrient-dense foods can have the opposite effect of preventing disease, extending lifespan, and promoting overall physical and mental health.
Therefore, it is best to prioritize nutrient-dense foods, especially vegetables and fruits.
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 early death.
Cutting back on soda, processed meats, candy, ice cream, fried foods, fast food and highly processed packaged snacks is a smart way to improve your health and reduce your risk of certain diseases.
However, you don't have to avoid these foods completely all the time.
Instead, try to prioritize nutrient-dense whole foods like vegetables, fruits, nuts, seeds, legumes, and fish, and save highly processed foods and drinks for special treats.
Foods like ice cream and candy can be part of a healthy, well-rounded diet, but they shouldn't be a significant part of your calorie intake.
How to make healthy eating work for you
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 prepping meals or cooking elaborate meals, but it does require some thought and effort, especially if your lifestyle is particularly busy.
For example, going to the grocery store once or twice a week will help ensure you have healthy options in your refrigerator and pantry. In turn, a well-stocked kitchen makes it easier to choose healthy meals and snacks.
When grocery shopping, stock up on:
- Fresh and frozen fruits and vegetables
- Protein sources such as chicken, eggs, fish, and tofu
- Bulk carbohydrate sources such as canned beans and whole grains
- Starchy vegetables, such as white potatoes, sweet potatoes, and butternut squash
- Fat sources such as avocado, olive oil, and full-fat yogurt
- Nutritious simple snack ingredients like nuts, seeds, nut butters, hummus, olives, and dried fruits
If you draw a blank at mealtime, keep it simple and think in three parts:
- Protein: Plant-based foods such as eggs, chicken, fish, or tofu
- Fat: Olive oil, nuts, seeds, nut butter, avocado, cheese or whole-fat yogurt
- Fiber-rich carbohydrates: Starchy foods like sweet potatoes, oats, certain fruits, and legumes—or low-carb fiber sources like asparagus, broccoli, cauliflower, and berries
For example, breakfast could be spinach and eggs sautéed with avocado and berries, lunch could be sweet potatoes stuffed with vegetables, beans, and shredded chicken, and dinner could be salmon filets 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 pick up ingredients for breakfast or dinner this week. Once this becomes a habit, add more meals until you have most of your meals prepared at home.
Building a healthy relationship with food can take time
If you have a difficult relationship with food, you're not alone.
Many people have eating disorder tendencies or eating disorders. If you're worried you have one of these conditions, it's crucial you get the right help.
To develop a healthy relationship with food, you must have the right tools.
Working with a health care team, such as a registered dietitian and a psychologist who specializes in eating disorders, is the best way to begin repairing your relationship with food.
Food restrictions, fad diets, and self-prescribed concepts such as “getting back on track” are not helpful and can even be harmful. Working on your relationship with food may take time, but it's necessary for your physical and mental health.
Healthy Eating Tips for the Real World
Here are some practical tips to help you get started eating healthily:
- Prioritize plant-based foods. Plant foods such as vegetables, fruits, legumes, and nuts should make up the majority of your diet. Try to include these foods, especially vegetables and fruits, in every meal and snack.
- Cook at home. Cooking meals at home can help diversify your diet. If you're used to takeout or restaurant meals, try cooking just one or two meals a week.
- Buy groceries regularly. You're more likely to make healthy meals and snacks if your kitchen is stocked with healthy foods. Do a grocery run once or twice a week to make sure you have nutrients on hand.
- Understand that your diet won't be perfect. Progress—not perfection—is the key. Meet yourself where you are. If you currently eat out every night, making one homemade vegetarian meal a week is a big step forward.
- "Cheat days" are not acceptable. If your current diet includes "cheat days" or "cheat meals," it's a sign that you're not eating a balanced diet. Once you understand that all foods can be part of a healthy diet, there's no need to cheat.
- Cut out sugary drinks. Limit sugary drinks like sodas, energy drinks and sweetened coffee as much as possible. Regular consumption of sugary drinks may be harmful to your health.
- Choose filling foods. When you feel hungry, your goal should be to eat filling and nutritious food, not to eat as few calories as possible. Choose meals and snacks that are high in protein and fiber that are sure to fill you up.
- 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 the 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 for flavor.
- Respect your dislikes. If you've tried a particular food multiple times and don't like it, don't eat it. There are many healthy foods to choose from. Don't force yourself to eat something just because it's considered healthy.
These tips can help you transition 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 nutritionist can help you develop a sustainable, nutrient-dense eating plan that fits your needs and schedule.
generalize
While a healthy diet may look a little different for everyone, a balanced diet is typically high in nutrient-dense foods, low in highly processed foods, and includes filling meals and snacks.
This guide can help those starting their healthy eating journey—and provide assistance to those who know the basics of nutrition but want to learn more deeply.
If you require detailed, personalized dietary advice, please consult an experienced nutritionist.
