What is a Healthy Diet vs a Fad Diet? Part 1

 

What Is a Healthy Diet? 

A healthy diet is about eating a variety of tasty, nutritious foods that improves your health and mood, gives you more energy and just makes you feel good overall.  It's not about deprivation and unrealistic expectations.   

 

It also doesn't have to be complicated, although conflicting scientific studies can make it seem that way.  Fat is bad.  No, fat is good.  Carbs are bad.  No, carbs are good.   

 

Just remember to replace processed foods with real food (way nature made it) whenever possible, and you are off to a great start. (Healthy Eating) 

 

Fundamentals of a Healthy Diet 

We all need a balance of protein, fat, carbohydrates, fiber, vitamins and minerals in our diet to stay healthy.   

 

Instead of eliminating categories of food, as some fad diets do, opt for the healthiest options of each.  For example choose unsaturated fats (fish, avocado, olive oil) rather than saturated fats (fatty meat, butter, cheese) and trans-fats (fried foods, pre-packaged foods, spreads).  

 

A healthy diet includes foods like fruits, vegetables, whole grains, fat-free or low-fat dairy, seafood, lean meats, poultry, eggs, legumes (beans), soy products, nuts, and seeds.  At the same time, it is low in added sugars, sodium, saturated fats, trans fats and cholesterol. 

 

Transitioning to a Healthy Diet 

Eating a healthy diet doesn't mean you have to be perfect and give up all the foods you enjoy.  You also don't have to do everything all at once. Instead, start with a few changes.  Once you get used to the new changes, gradually add more healthy choices. 

 

It may take time to transition to a healthy diet, perhaps a lifetime.  But your mind and body will thank you. 

 

Realistic Tips for Healthy Eating 

The Definitive Guide to Healthy Eating in Real Life by healthline, offers some tips for healthy eating in the real world: 

• Prioritize plant-based foods (veggies, fruits, beans, nuts) and try to incorporate them at every meal and snack. 
• Cook at home. If you are used to takeout or restaurants, try cooking just one or two meals a week at home to start, using healthy ingredients. 
• Shop for groceries regularly.  Make sure your kitchen is stocked with healthy foods. Consider doing a menu plan so you don't waste food. 
• Understand that your diet isn't going to be perfect.  You are aiming for progress, not perfection. 
• All foods can be part of a healthy diet so there is no need for "cheat days" or "cheat meals". Practice moderation though. Reduce portion sizes of unhealthy foods and eat them less frequently rather than "banning" them. 
• Cut out sugar-sweetened drinks like soda, energy drinks, and sweetened coffees as much as possible. 
• Choose filling, nutritious foods rather than trying to eat as few calories as possible. Pick foods rich in protein and fiber that are sure to fill you up. Eat only as much food as your body needs. 
• Eat whole foods like vegetables, fruits, beans, nuts, seeds, whole grains, eggs, and fish. 
• Hydrate the smart way – with water.  Get a reusable water bottle and add fruit for flavoring if needed, but staying hydrated is part of healthy eating. 
• Honor your dislikes.  If you've tried specific foods and don't like them then don't eat them. There are plenty of other foods to choose instead.  Don’t force it just because it's considered healthy. 

Personal Diet 

I have been guilty in the past of trying to eliminate, or at least drastically reduce food groups from my diet.  After decades of living on processed foods, my blood sugar had climbed to pre-diabetic levels.  Fearing diabetes was just around the corner, I made drastic, unsustainable changes to my diet.  Over time I have moderated my diet to something I can maintain for life, and still be healthy. 

 

Gradually, I learned to replace something unhealthy with something heathy (or at least healthier), so I don't feel deprived.  For instance, using turkey meat instead of beef.  Adding zucchini noodles with my pasta so I use less pasta. Eating eggs everyday instead of cereal. Using low carb wraps in place of bread.   

 

I also discovered roasted vegetables.  For the first time in my life, vegetables actually have flavor.  And I have finally made them a regular part of my diet. 

 

In order to reduce my sugar intake, I tried to give up my beloved chocolate.  But that was never going to happen.  Now I try to limit myself to one or two small pieces of chocolate after dinner.  Just enough to satisfy my craving, and prevent me from bingeing. 

 

Do you have any healthy eating habits you want to share?  Next week we'll look at fad diets. (What is a Healthy Diet vs. Fad Diet? Part 2)