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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.

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Cooking at Home

Healthy Food for

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Eating Well as You

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Eating Well on a
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What is a healthy diet?

Eating a healthy diet is not about strict limitations, staying unrealistically thin, or
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depriving yourself of the foods you love. Rather, it’s about feeling great, having more
energy, improving your health, and boosting your mood. Get professional help from
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Healthy eating doesn’t have to be overly complicated. If you feel overwhelmed by all 20,000 licensed therapists.
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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
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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 HelpGuide is reader supported. We
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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
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
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
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.

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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

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

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

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

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. 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.

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

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

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

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:

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• 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
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

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

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
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

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