Healthy Eating

  Simple Ways to Plan, Enjoy, and Stick to a Healthy Diet

   Healthy eating is not about strict dietary limitations, staying  unrealistically thin, or depriving yourself of the foods you love.  Rather, it’s about feeling great, having more energy, improving your  health, and boosting your mood. If you feel overwhelmed by all the  conflicting nutrition and diet advice out there, you’re not alone. It  seems that for every expert who tells you a certain food is good for  you, you’ll find another saying exactly the opposite. But 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.    

What is a healthy diet?

Eating a healthy diet doesn’t have to be overly complicated. While  some specific foods or nutrients have been shown to have a beneficial  effect on mood, it’s your overall dietary pattern that is most  important. The cornerstone of a healthy diet pattern should be to  replace processed food with real food whenever possible. Eating food  that is as close as possible to the way nature made it can make a huge  difference to the way you think, look, and feel.  

The Healthy Eating Pyramid

     The Harvard Healthy Eating Pyramid represents the  latest nutritional science. The widest part at the bottom is for things  that are most important. The foods at the narrow top are those that  should be eaten sparingly, if at all.  

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. 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 »     Refined Carbs and Sugar: The Diet Saboteurs   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 »  

Setting yourself up for success

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. For example, choose just one of the following diet changes to start. Work on it for a few weeks, then add another and so on. 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. 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 increase your intake:  

• 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. 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.  

Plan quick and easy meals ahead

Healthy eating starts with great planning. You will have won half the  healthy diet battle if you have a well-stocked kitchen, a stash of  quick and easy recipes, and plenty of healthy snacks. 

Plan your meals by the week or even the month

One of the best ways to have a healthy diet is to prepare your own  food and eat in regularly. Pick a few healthy recipes that you and your  family like and build a meal schedule around them. If you have three or  four meals planned per week and eat leftovers on the other nights, you  will be much farther ahead than if you are eating out or having frozen  dinners most nights. 

Shop the perimeter of the grocery store

In general, healthy eating ingredients are found around the outer  edges of most grocery stores, while the center aisles are filled with  processed and packaged foods that aren’t good for you. Shop the  perimeter of the store for most of your groceries (fresh fruits and  vegetables, fish and poultry, whole grain breads and dairy products),  add a few things from the freezer section (frozen fruits and  vegetables), and visit the aisles for spices, oils, and whole grains  (like rolled oats, brown rice, whole wheat pasta). 

Cook when you can

Try to cook one or both weekend days or on a weekday evening and make  extra to freeze or set aside for another night. Cooking ahead saves  time and money, and it is gratifying to know that you have a home cooked  meal waiting to be eaten. Challenge yourself to come up with two or three dinners that can be  put together without going to the store—utilizing things in your pantry,  freezer, and spice rack. A delicious dinner of whole grain pasta with a  quick tomato sauce or a quick and easy black bean quesadilla on a whole  wheat flour tortilla (among endless other recipes) could act as your  go-to meal when you are just too busy to shop or cook.