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What is healthy eating?

Healthy eating is not about strict limitations, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about eating well-balanced meals that leave you feeling great, having more energy, improving your health, and boosting your mood.

Healthy eating doesn’t have to be overly complicated. 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. The truth is that 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. Eating well involves eating more foods that are closer to the way nature made them. This can make a huge difference in how you think, look, and feel.

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.

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 and mind. You don’t need to eliminate categories of food from your diet, but rather select a balance of options from each category.

Protein helps support your mood and cognitive function. Eating too much protein can be harmful to people with kidney disease, and it can displace other foods from your diet that provide important nutrients. However, research suggests that many of us need more high-quality protein in our diets, especially as we age. That doesn’t necessarily mean you have to eat more animal products. Including a variety of plant-based sources of protein each day can ensure your body gets all the essential protein it needs.

Fat. Eating fats are helpful in a variety of biological functions, can make food taste good, and help you to feel satisfied after a meal. But not all fat is the same. While some fats, like saturated fats, have been linked to an increased risk of certain diseases, other, unsaturated fats protect your brain and heart health. In fact, omega-3 fats are vital to your physical and emotional health. Including more unsaturated fat in your diet can help improve your mood and protect your health. 

Carbohydrates are your body and brain’s main source of energy. Ideally, most carbs should come from complex, unrefined sources (such as vegetables, whole grains, and fruit) rather than sugars and refined carbs (such as donuts, white bread, and sugary drinks). Switching from simple, refined carbs to complex, unrefined carbs, and balancing your meals with with protein and unsaturated fat, can help prevent rapid spikes in blood sugar, and fluctuations in mood and energy. 

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 by feeling fuller longer.      

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.

Making the switch to a healthy diet

Switching to a balanced, nutritious 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 improving your diet as a number of small, manageable steps—like adding a salad to a meal once a day. As your small changes become habit, you can continue to add more healthy choices.