If you’re unsure of what’s healthy and what’s unhealthy, I can assure you that you’re not alone. There is a lot of confusion and misinformation out there when it comes to nutrition and dieting. So allow me to break down the basics of nutrition and explain once and for all what “healthy eating” is.
What is healthy food?
When it comes to eating healthy, everyone seems to have a different idea of what “healthy” is. Some advocate for low-calorie foods, others for high-protein, low-carb, or low-fat foods, and still others seem to think it’s just a matter of adding more fruits and vegetables to the diet. The truth is: “eating healthy” is actually not as complicated as it seems. In short: Healthy food is real food.
What is real food?
Real food is ingredients created by nature, from plants or animals. Real food grows on the land, grazes on the land, or lives in our waters. Real food is whole, single-ingredient food that is packed with nutrients. Real food contains protein, carbohydrates, fat, fiber and/or water and is rich in vitamins and/or minerals.
Healthy food examples
Healthy foods are natural foods in their most natural, unprocessed state, including:
- fruit
- vegetable
- whole wheat
- beans
- lens
- nut
- seed
- milk
- Egg
- poultry
- Meat
- seafood
- shellfish
A healthy and balanced diet consists mainly of whole foods rich in micronutrients and in good proportions of protein, carbohydrates, fiber, fat and water.
Healthy Food VS Healthy Food Processed Food
While healthy foods are whole foods and a healthy diet should consist primarily of whole foods, it’s important to understand that not all processed foods are unhealthy. In fact, many processed foods are whole foods and can and should be included in a healthy diet!
Food processing is broad and processed foods come in many forms. From minimally processed to highly processed, many processed, whole foods can be considered healthy.
Minimally processed foods are unprocessed foods that have been lightly processed for the primary purpose of preservation (1). This includes cleaning and removal of inedible or unwanted parts, grinding, cooling, pasteurization, fermentation, freezing and vacuum packaging, and also includes items such as frozen fruit, packaged salads, chopped vegetables, roasted nuts and frozen lean meats . This level of processing does not significantly change the nutritional value of the food, and in some cases can even help it last longer.
Additionally, there are many prepared and precooked foods and meals in the grocery store that are still nutritious and can make maintaining a healthy diet easier. For example, products like ketchup, hummus, soups, and salad dressings are often made from whole foods, as are cereals, crackers, snack bars, and even some brands of frozen meals. The easiest way to determine if a processed food is made from whole foods and is a healthy choice is to read the ingredients.
Why is healthy eating important?
Food is vital and the quality of the food we eat directly affects the quality of our lives. A healthy diet provides the body with energy and nutrients to function optimally and maintain or improve overall health. The calories, macronutrients (proteins, carbohydrates, and fats) and micronutrients (vitamins and minerals) contained in whole foods not only serve as the body’s sole source of energy, but also provide natural building blocks for growth and repair, and support the functioning of all systems. Health is in the body.
Eating healthy promotes good health because it gives your body what it needs. A diet rich in nutrient-dense foods not only contributes to optimal health, vitality, and longevity, it also prevents many chronic diseases, including the risk of heart disease, stroke, diabetes, and cancer, and reduces the risk of diet-related diseases. Related conditions, such as high blood pressure and unhealthy or excessive weight gain (2)(3)(4).
The truth is, it doesn’t matter what goals you pursue, your age, or how active you are. The foundation of any good diet is the quality of the food you eat.
While different health goals require different nutritional strategies and approaches, real food is the best foundation. It doesn’t matter whether your goal is to lose weight, build muscle, run faster, jump higher, increase energy, feed your family, or just eat healthier overall. All health goals are best supported by prioritizing whole foods.
The reality is that you can follow any type of diet, and the results will depend on the quality of the food you eat. If you don’t prioritize whole foods, it doesn’t matter if you eat a vegetarian or gluten-free diet, eat the perfect portion size or number of calories, eat the perfect post-workout meal, or eat at the perfect time of day, you might be missing out nutritional information.
Tips for healthy eating
While the concept of healthy eating is simple in theory, implementing it can be more challenging because changing habits and changing your diet to include more real foods can feel overwhelming. Here are some simple tips to get you started:
Choose natural foods. Whether you’re shopping for groceries, standing in the kitchen, or reading a restaurant menu, make it a priority to eat whole foods. Generally speaking, whole foods are unprocessed, single-ingredient plant or animal foods that are the most nutrient-dense foods you can get. Look for vegetables, fruits, nuts, seeds, beans, lentils, whole grains, milk, poultry, seafood and meat and try to build meals around these foods.
Read the ingredients. Although whole foods should be a priority, not all processed foods are inherently unhealthy. In fact, there are many prepared products in the grocery store that are made entirely from whole foods and are very healthy options. If in doubt, read the ingredients! An ingredient list is one of the best tools you can use to help you determine whether the product in question is composed primarily of whole foods.
Cook. Cooking for yourself is arguably one of the best gifts you can give to your health. By prioritizing whole foods in your diet and preparing your own meals, you can better control the quality of the food you eat and limit the amount of highly processed foods, unnecessary additives, and preservatives in your diet. In fact, one study shows that most Americans who cook at home consume fewer refined carbohydrates, refined sugars, and overall calories than those who cook rarely or not at all. (5)
Eat a balanced diet. A balanced meal rich in protein (beef, chicken, salmon, sardines, trout, tofu, etc.), carbohydrates (oats, brown rice, barley, sweet potatoes, corn, pasta, etc.), fruits or vegetables (broccoli). , kale, peas, berries, mangoes, etc.) and fats (olive oil, cheese, nuts, peanut butter, etc.) can help you eat healthier overall. In addition to prioritizing whole foods, learning how to prepare balanced meals is one of the easiest tips for increasing your intake of healthy foods as well as protein and fiber.
Relax. Remember: Healthy foods are whole foods, and all whole foods are healthy foods, but that doesn’t mean you can only eat whole foods for the rest of your life! A healthy diet includes mostly healthy foods, not just healthy foods. By prioritizing whole foods, balanced meals, and cooked meals, you can create a diet that consists primarily of healthy foods while still allowing for sweets, snacks, and indulgences that are just as important to our health.
in conclusion
Healthy foods are real foods, and real foods are natural foods. Healthy foods include fruits, vegetables, whole grains, legumes, nuts, seeds, eggs, dairy products, poultry, red meat, seafood and shellfish. Prioritizing healthy foods in your diet and cooking with a variety of whole foods is one of the easiest ways to ensure you’re supporting your health and building on a strong foundation of high-quality, healthy eating. Nutritious, healthy food.