Healthy Eating

Get clear nutrition tips for a healthy diet.

What is a healthy diet?

A healthy diet is about feeling great, having more energy, improving your health, and boosting your mood, not strict limitations or deprivation.

Healthy eating is simple. Replace processed food with real food and eat as close to nature as possible for a better mood, appearance, and well-being. Ignore conflicting nutrition advice and focus on overall dietary pattern.

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

Maintaining a healthy diet is essential for our overall well being, and it is crucial to ensure that we are consuming a balanced combination of nutrients. While some people might argue that extreme diets that eliminate certain food categories are the way to go, the truth is that our bodies require a diverse range of nutrients to function optimally. Protein, fat, carbohydrates, fiber, vitamins, and minerals are all important components of a healthy diet, and we need to consume them in the right proportions to maintain our health. However, it can be challenging to figure out what constitutes a healthy diet, especially with so much conflicting information out there. The key is not to eliminate entire food groups but rather to choose the healthiest options from each category. For example, instead of cutting out carbohydrates altogether, we can opt for complex carbs like whole grains and legumes that provide sustained energy and are packed with essential nutrients. Similarly, we can choose lean proteins like chicken, fish, and tofu and healthy fats like nuts, seeds, and avocado to ensure that we are getting a well-rounded mix of nutrients. In conclusion, the key to maintaining a healthy diet is finding the right balance of nutrients. While it may seem tempting to follow extreme diets that promise quick results, the truth is that our bodies need a diverse range of nutrients to function optimally. By selecting the healthiest options from each food category, we can ensure that we are getting the nutrients we need to sustain a healthy body and mind.

Protein . Protein boosts energy and mood, but excess harms kidneys. Aging adults need more high-quality protein, but plant sources are a healthy option. 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 »

Switching to a healthy diet.

You can switch to a healthy diet without being perfect or eliminating all enjoyable foods. Don’t try to change everything at once to avoid cheating or giving up.

When it comes to improving your diet, it can be tempting to dive headfirst into a complete overhaul of your eating habits. However, a more effective and sustainable approach involves making small changes over time. By setting modest goals, you can achieve greater success in the long run without feeling deprived or overwhelmed. Instead of trying to completely revamp your diet all at once, think of your healthy eating journey as a series of manageable steps. For example, start by adding a daily salad to your meals. As you become accustomed to this new habit, gradually incorporate more healthy choices into your diet. By taking small, consistent steps, you’ll be more likely to stick to your goals and enjoy the benefits of a healthier lifestyle.

Setting yourself up for success

Simplify to set yourself up for success: focus on fresh, colorful, and varied foods, and avoid processed options.

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 boost intake:

1.Add berries to cereal.

2.Eat sweet fruit for dessert.

3.Swap rice/pasta for salad.

4.Snack on veggies with hummus/peanut butter instead of processed snacks.

How to make vegetables tasty

“Spice up your veggie dishes for flavor!”

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.

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