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Clinical Corner


Make Healthy Eating Work For You

Healthy eating—what it means and how to do it—is confusing for a lot of people. Understandably so! Lots of information and advice on “healthy eating” is misleading, too strict to be realistic, and doesn’t factor in each person’s unique situation. The truth is, there’s no one-size-fits-all approach. But with a better understanding of basic nutrition and dietary recommendations, you can build healthy eating habits that work for you.

 

What Is Healthy Eating?

Our relationship with food affects our overall well-being. The type and amount of food you eat, and the speed at which you eat it can make you feel sick, impact your ability to think clearly, and may even lead to chronic health issues like diabetes and heart disease. That’s why it’s so important to build healthy eating habits with foods that nourish your body the right way.

What healthy eating means varies from person to person based on health needs and goals, as well as what and how much food they have access to. It also changes over time based on your age and any health issues you may be dealing with. But there are some basic guidelines that can help you get started: healthy eating is balanced, flexible, and includes a combination of nutritious foods.

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Balanced

Eating a mix of foods and beverages that help your body function properly and feel good.

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Flexible

Incorporating foods you enjoy and convenient meal options for when you’re too busy or tired to cook helps keep healthy eating sustainable.

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Varied

A healthy diet consists of all the food groups including fruits, vegetables, grains, dairy, and proteins.

 

Nutrition Basics

Food comes in different categories that have different benefits for our bodies. Once you understand the basics of nutrition, it can be easier to build healthy eating habits that work for you.

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Beverages

Non-alcoholic. Used mainly to satisfy thirst and hydrate. Can be a source of some nutrients.

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Dairy

Things like milk, cheese, and yogurt. Good source of calcium, vitamin D, and natural probiotics.

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Dairy Alternatives

Plant- or nut-based milk and cheeses. Fortified with calcium and vitamin D. Great for dairy intolerances or allergies.

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Fats

Unsaturated (plant-based) and saturated (animal-based). Provides energy, helps you absorb nutrients and feel full, and supports cells and hormones.

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Fruits

Things like berries, apples, bananas, and oranges. Good source of vitamins, minerals, water, antioxidants, and fiber.

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Grains

Foods made from wheat, rice, barley, cornmeal, or oats. Source of energy for brain, body, and muscles. Rich in carbs, fiber, and B vitamins.

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Nuts & Seeds

Things like cashews, almonds, and sunflower seeds. Provides heart-healthy unsaturated fat, protein, fiber, antioxidants, vitamins, and minerals.

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Soy

Things like soymilk, tofu, and miso. Good source of plant-based protein and nutrients. Can help with bone health and menopause symptoms.

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Poultry

Meat from birds like chickens and turkeys. Source of protein, vitamin B12, zinc, and selenium. Helps you feel full, build/maintain muscle, and regulate glucose.

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Red Meat

Meats like beef, lamb, and pork. Source of amino acids, B vitamins, and iron. Best enjoyed in moderation 1-2x a week.

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Meat Alternatives

Plant-based “meat”. Great source of protein often with less saturated fat and more fiber than animal meats.

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Seafood

Things like salmon, shrimp, and octopus. Source of omega-3 fatty acids, vitamins, and minerals. Helps support nerve cells and regulate inflammation.

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Legumes

Things like beans, peas, soy, and peanuts. Source of protein, fiber, prebiotics, potassium, magnesium, and iron.

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Spices, Herbs, & Seasonings

Things like ginger, garlic, and parsley. Adds flavor without salt or sugar. Wide-ranging benefits are unique to each spice.

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Vegetables (Non-Starchy)

Things like peppers, asparagus, and eggplant. Rich in vitamins, minerals, and fiber. Can help lower blood pressure/sugar and cholesterol.

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Vegetables (Starchy)

Things like corn, potatoes, and carrots. Good source of fiber and energy. Help nerve cells and brain function.

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Desserts

Cake, cookies, ice cream, fruit, and other treats. Can boost mood, satisfy cravings, and provide fuel for your body.

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Sugar

Various sugars and syrups. Sugar is low in nutrients and excessive sugar can contribute to weight gain and diabetes. Limited intake is recommended.

 

Building Healthier Habits

Making dietary changes can feel overwhelming and it’s hard to know where to start. Whether you’ve recently become more interested in health and fitness or you’re dealing with a condition that requires lifestyle changes, you can take it one step at a time. Here are some simple healthy eating tips for beginners:

  • Incorporate more fruits and vegetables into your diet
  • Follow the Healthy Plate Model as much as possible
    • 50% non-starchy vegetables
    • 25% carbohydrates
    • 25% lean or plant-based protein.
  • Write down / keep track of what you eat
  • Take notice of how you feel after eating different types and amounts of food
  • Practice mindful eating
    • Eat more slowly
    • Chew thoroughly
    • Remove distractions
    • Focus on how you feel
    • Stop when you feel full

You can always connect with a Registered Dietitian or Health Coach for more in-depth and personalized nutrition advice, healthy meal planning, balanced diet tips, and healthy recipes. We also know that a big part of being able to eat healthy is having access to healthy foods. If you’re struggling to get enough food / healthy foods, check out our Food Access resources guide.