Buzz
Eating well benefits everyone, no matter your identity or objectives. But it can be difficult to figure out where to start, especially if weight loss isn't your main concern. Here are some foundational guidelines for making healthier food choices.
There's no one-size-fits-all diet
Before we dive in, it's essential to establish one key rule: there isn't a single 'perfect' way to eat. Regardless of what your friend on a keto diet claims or the diet plan your mom insists you try, the truth is that when weight-loss diets are compared, they all show similar results. And if you're just focusing on eating for better health (what a concept!), there are countless approaches to take. So, let's explore the common factors that most healthy eating strategies share.
Increase your intake of fruits and vegetables
If there's one change you should make, let it be this. Many of us don't consume enough vegetables, or we tend to eat the same few types repeatedly. Incorporate more variety, especially with fresh fruits (apple pie may be made with fruit, but that’s not exactly what I mean).
Frozen options are perfectly acceptable. You can easily add frozen cooked spinach to any sauce or soup, or roast a mix of fresh and frozen vegetables on a baking sheet for a quick and delicious side or meal. Everything tastes better when it’s seasoned and roasted.
Ensure you're getting adequate protein
It’s not difficult to get enough protein in a balanced diet, but as you adjust your eating habits, be sure to prioritize it. Lean proteins like fish, chicken, and tofu provide a great foundation for your meals. Whether to include fattier proteins like red meat depends on your diet goals and whether your doctor has recommended limiting such foods for health reasons.
When aiming to shed pounds, you'll require more protein than the typical person. As your food intake decreases, the proportion of protein in your diet needs to rise. Keep in mind, protein is present in a wide variety of foods, not just meats or tofu. Learn to check labels (or look up protein content online) to ensure you're consuming enough. Find the details in our protein guide.
If you're someone who exercises regularly, you'll need a greater amount of protein than most. The precise quantity depends on your weight and the kind of workout you do. Refer to our guide to get the exact numbers for your needs.
Limit sugar and processed foods
It’s unrealistic to completely eliminate sugar and processed foods from your diet. Remember, processing is a relative term; even cooking involves some processing. However, if you find yourself consuming these foods in excess, consider asking: What healthier alternatives could I choose?
Instead of reaching for a pre-packaged breakfast cereal, why not try making your own oatmeal or overnight oats? If soda is your go-to drink, you might want to swap some of them for water or seltzer. And if you're someone who frequently snacks on candy or chips, perhaps making your meals bigger (more protein? More veggies?) could help reduce those snack cravings.
Make healthy eating a breeze
Planning to eat healthy is the simple part. The real challenge comes when you’re rushed or drained, and you still need to choose the right meal or snack.
Plan ahead for what you’ll eat and set yourself up for success. Place fresh fruit within easy reach, and tuck away the candy at the back of a cupboard. Prep veggies over the weekend and cook some brown rice, so they’re ready to combine when it’s time to eat. If you're someone who enjoys cooking dinner but often struggles with lunch, consider preparing your meal the night before (even if you work from home) so that all you need to do is grab it when hunger strikes.
Eating healthily doesn’t always require cooking from scratch. Personally, I enjoy buying frozen veggies or veggie/grain mixes from Trader Joe’s and pairing them with whatever protein I have handy (which often comes from Trader Joe’s as well, I’m predictable). There's no shame in simplifying the process to make it easier for yourself.
Only track calories if it truly matters to you or you feel it's necessary
To either gain or lose weight, you'll need to adjust your calorie intake in relation to how many calories you burn. If your weight is fluctuating but you want it to remain steady, your calorie consumption and expenditure need to balance. Monitoring your food and counting calories can be a helpful way to track whether you're making progress in the direction you want.
However, don’t start counting calories just because it feels like the right thing to do. If you don’t have a clear goal, or if you’re okay with a more flexible timeline, there’s no need to download MyFitnessPal just because everyone else is. (Cronometer, on the other hand, is actually the better app for that purpose.)
If you decide to track your calories, here’s a crucial piece of advice: avoid aiming for an extremely low intake, even if you think you can handle it. Such drastic calorie cuts can result in muscle loss, not just fat loss, which could leave you, paradoxically, in worse shape than when you began. Gradual adjustments are typically more sustainable in the long run.
Don’t attempt to overhaul everything all at once.
Similar to exercise, adopting a healthier eating routine takes time. It may involve many changes, such as experimenting with new recipes or buying different groceries, so allow yourself time to adjust and become comfortable with these new habits.
