The answer to this question varies from person to person.
A healthy diet may mean giving up fast food or eating more fruits and vegetables, but it may also mean enjoying a piece of cake without guilt.
Those with medical conditions or food allergies may conceptualize healthy eating in their own way.
In short, there is no single definition of healthy eating.
Healthy eating is human, and human wants and needs affect our food choices.
Furthermore, as you grow and adapt to your changing needs, your definition of healthy eating may change as well.
This article explores the human side of healthy eating and offers my own personal tips.
What eating well means to me
In recent years, my definition of healthy eating has shifted.
By college, healthy eating meant following dietary rules and doing everything by the book. But it meant I had a new perspective on my food. I went from enjoying meals to seeing only nutrients.
Suddenly, I saw complex carbs and plant-based proteins instead of traditional Costa Rican gallo pinto (rice and beans).
The idea that a dietitian should look a certain way or fit into a certain body type led me to believe that healthy eating meant measuring my food. I would eat whatever I wanted as long as I got the nutrients I needed.
My body got all the nutrients it needed, but healthy eating goes beyond that. Eating should be enjoyable, as it is an essential part of culture and social events.
A new approach to healthy eating today. And I know that balance is key to being nourished and happy with food.
Food from all food groups is now on my plate, without measuring or thinking about plant-based versus animal-based protein, or simple versus complex carbs.
It also means I can enjoy a little bit of everything — including sweets, fast food, and desserts — without measuring or accounting for it.
As you can see, achieving my ideal balance took time. Rather, my definition of healthy eating has evolved over time.
Healthy eating is for everyone as long as you aim to nourish your body and pay attention to its needs.
SYNOPSIS
Healthy eating means nourishing your body while also being at peace with food. Over time, your priorities and definition of healthy eating may shift.
The bigger picture
Eating healthy isn’t always as easy as you think.
You may be stuck at work late at night or too tired to cook, but that doesn’t mean you can’t order take-out and enjoy it.
Being flexible with what you eat is part of being healthy.
When I’m choosing food on the spur of the moment, I try to pick the best option available. Whenever possible, I order a home-cooked meal or a sandwich, salad, or bowl.
But sometimes I crave pizza, so I eat it and enjoy it!
This is when I remember the bigger picture. That is, healthy eating is defined by daily choices, not by single meals.
“One bad meal will not make you sick, nor will one good meal make you healthy,” a friend once told me.
SYNOPSIS
When it comes to healthy eating, your overall food choices define your habits. It’s not always easy.
Many people assume that being a dietitian means eating healthy naturally. But, like everyone else, we love desserts and crave food.
It can be difficult at times.
In my case, I had to give up most carb-containing foods to manage recurring infections.
Carbs are found in grains, starchy vegetables, legumes, fruit, and dairy. They’re in processed foods and desserts.
Experts often divide them into two categories based on fiber content:
Whole grains keep their natural fibers.
Refined carbs are devoid of fiber and loaded with sugar.
Theoretically, I was supposed to avoid refined carbs, which some would argue is the best option.
In reality, I had to give up all processed carbs, including whole wheat bread and pasta, starchy vegetables, grains, and dairy products.
So I could only eat fruits, oats, quinoa, and legumes (lentils, beans, chickpeas, and edamame).
Some people told me that as a dietitian, this transition would be easier. Notably, when it came to planning on-the-go snacks or eating out.
Managing my nutritional needs requires organization and creativity.
SYNOPSIS
Changing eating habits is difficult for anyone.
3 things you could do too.
Organisation and creativity help me make good food choices every day. For me, healthy eating is a choice we make every time we eat.
So I try to make choosing a meal or snack as simple as possible. So I can keep doing what I want.
Here are three things I do daily or weekly to help me eat healthier.
Preparing Food
Preparing my food for the week ahead of time works wonders.
Food that only needs to be heated and served allows me to prepare a nutritious meal in minutes.
One of my favorite meal-prepping tricks is to cook a large batch of proteins that I can freeze for over a week and defrost as needed.
I also prep veggies for the week. So I don’t hesitate to have a salad or cook a veggie side dish with every meal.
To avoid boredom and not eating them, I prepare them in various ways.
For example, I slice, dice, grate, or spiralize carrots and zucchinis to easily incorporate them into my meals.
Keep fruit close by
It visually reminds me to eat fruit throughout the day.
Studies show that you eat more of whatever foods you keep nearby, whether they are fruits or sweets.
I live by this rule and keep my fruit on a table and my snacks and sweets hidden.
Keep a routine
While I don’t have a weekly menu planned, I do have a set of dishes that I serve at every meal.
For example, my breakfast options are:
a classic gallo pinto and eggs
- Eggs and toast with peanut butter
- Oatmeal with fruit
- Pancakes, oatmeal
Similarly, for my other meals and snacks, I have at least three options to choose from without much thought.
Having a predetermined set of dishes that I enjoy saves me time and allows me to customize my meals based on my mood.
It also makes grocery shopping easier because you know what you’ll be eating at each meal.
SYNOPSIS
Meal prepping, having fruit on hand, and having a routine are three things I do to eat healthy.
In summary,
As humans, we are always evolving and changing, and so is our concept of healthy eating.
I discussed how my definition of healthy eating has evolved over time, my biggest challenge in my healthy eating journey, and my healthy eating hacks.
But my way isn’t the only or even the “right” way to eat healthy. It may or may not work for you.
Healthy eating is individual and looks different for each of us. Consider what you can do in your daily routine to support healthy eating.
If you’re unsure where to start, a registered dietitian can help you develop a sustainable, nutritious eating plan that fits your needs and lifestyle.