The importance of quality food has been known since the dawn of time. Our ancestors understood that a rich and diverse diet was essential for the prosperity of their loved ones. Communities gathered and children grew around a plate filled with a variety of nutritious and balanced foods. However, somewhere along the way processing and high production of foods took place, a necessity of the modern human. But does the modern human reap the benefits of such an expansion of produce, or is it possibly a hindrance?
Today we know that inadequate dietary intake is one of the most significant risk factors for general disability and mortality. Although this might be considered a known fact, the US Department of Agriculture reports that most Americans do not follow any dietary guidelines and daily intake minimums. This is understandable, considering the fact that talking about dieting and health can be very confusing. From types of foods to daily intakes and supplements, it seems like there is so much that you need to know before you start eating healthy. But this may not be true.
Easy rules to eating healthy
Healthy eating doesn’t have to be complicated. At its core, it’s about giving your body the fuel it needs to function at its best. By focusing on a few basic rules, you can create a habit that fits seamlessly into your lifestyle. Let’s break down some of the easiest yet crucial ways to do this.
- Variety is vital - a diverse diet is the cornerstone of good health. Different foods contain different nutrients that your body needs to keep functioning. Some vitamins can be found in one type of foods, such as B vitamins in eggs, yet vitamin C - a very important nutrient - is usually found in fruits. Keep it diverse and colorful, that’s what your body likes.
- Hit all the groups - although an abundance of food at grocery stores may seem overwhelming at times, there’s actually only a handful of nutrients you need for a balanced diet: fruits, vegetables, grains and protein. That’s it. Mixing and matching these, while keeping your eye out for variety as discussed, gives your body everything it needs to function at its best capacity. In case you need a helping hand, many online calculators can help you fix up a balanced plate. Studies show that a good rule of thumb to follow is that half of your plate should consist of some form of vegetables.
- Don’t focus on specific diets - with modernisation of the food and marketing industry, a lot of emphasis has been placed on following a certain diet, buying the right supplement and hitting a specific goal. The truth is no specific diet is better than the other. Some studies have suggested the Mediterranean diet to be beneficial in diabetes and cardiovascular risk prevention, which is not surprising for a vegetable- and fruit-rich diet. As long as you keep it diverse and stay mindful of the groups of nutrients your body needs, you’re good to go.
Common misconceptions about healthy eating
Misconceptions about diet and food in the modern times:
- Healthy eating is expensive - with the cost of living rising steadily over the previous years, it’s understandable that cutting corners is necessary - and often happens with food. People tend to turn to fast food chains and cheaper processed options to feed themselves or their families, thinking that healthy eating is above their paycheck. This, however, doesn’t have to be true.
- Meal prepping - making your meals in advance gives you the advantage of buying produce in bulk - which is often cheaper - while making sure that every meal you eat is both balanced and adequately nutritious.
- Smart shopping - budget-friendly staples such as beans, lentils, rice and canned goods all have the necessary nutritious value your body needs, and often with a good price tag. Avoid marketing gimmicks and “superfoods” that promote health benefits beyond belief. Mainly, stay away from overpriced foods that promise improved health benefits, such as organic produce which has been shown to be of no particular benefit compared to non-organic foods.
- “Carbs are bad for you” - In the world of dieting, carbohydrates often get a bad reputation. While it’s true that refined carbs like sugary snacks and white bread can contribute to health issues, whole grains like oats, quinoa, and brown rice are excellent sources of energy and fiber. Instead of cutting out carbs entirely, focus on swapping refined options for whole-grain alternatives. Additionally, this food group is often the cheapest on the shelves, making them a sensible shopping choice.
- “Healthy food is tasteless” - Many of you have scrolled through different social media in hopes of getting inspiration for healthy meals and meal prep recipes. On the first glance, most of these tend to be some form of chicken and rice recipes that don’t look too appealing. However, healthy eating doesn’t mean bland or boring meals. In fact, it’s an opportunity to experiment with herbs, spices, and cooking methods that enhance flavors without relying on excessive salt, sugar, or fat. From roasting vegetables with olive oil and paprika to spicing up proteins with cumin or turmeric, the possibilities are endless.
Pro Tips
- Cook at Home - Preparing meals at home gives you full control over ingredients and portion sizes. It’s also an opportunity to try new recipes and involve family or friends in the process.
- Stay Hydrated - Often overlooked, staying hydrated is crucial for overall health. Water supports digestion, regulates body temperature, and helps with nutrient absorption. Additionally, studies have demonstrated that hydration level directly correlates to your ability to function properly throughout the day - something we call executive functions. These include your ability to plan, decide and work through your day effectively. Replace sugary drinks with water, herbal teas, or infused water if you need some flavor in your day.
- Plan Your Meals - Meal planning can save time, reduce food waste, and help you stick to your nutritional goals. Start by planning a few simple meals for the week ahead and gradually build your repertoire of go-to recipes.
- Practice Mindful Eating - Slow down and savor your meals. Paying attention to your body’s hunger and fullness cues can prevent overeating and foster a healthier relationship with food.
Why Healthy Eating Matters
A balanced diet isn’t just about physical health - it impacts every aspect of your life. Proper nutrition can improve mood, boost energy levels, and enhance cognitive function. Studies also show that healthy eating habits reduce the risk of chronic diseases like heart disease, diabetes, and even certain cancers.
In a world where convenience often takes precedence over quality, prioritizing what goes on your plate is a powerful act of self-care. By embracing variety, making informed choices, and debunking common misconceptions, you can build sustainable eating habits that nourish both your body and mind.
Final Thoughts
Healthy eating in the modern age doesn’t have to be overwhelming or expensive. Start small: add a new vegetable to your grocery list, swap out sugary drinks for water, or try cooking a meal from scratch this week. Remember, every step you take toward a balanced diet is a step toward a healthier, more vibrant life. Let’s celebrate the power of good food and the positive changes it brings to our lives, one plate at a time.
