I am not going to attempt to define what healthy eating means because I honestly believe that it means different things to different people. My idea of healthy is most probably very different to yours. I do however believe it is important that people understand that healthy eating is not “a diet”. It is not something that is undertaken to lose weight. It is not about calorie counting, weekly weigh-ins or suppressing desires to eat. Yes, eating well will help you lose weight if that is your goal but that doesn’t mean that healthy eating should be undertaken only by those wishing to shift a few pounds. Everyone can benefit from eating well and I feel that sometimes this message is lost. The more you learn about what healthy eating actually means, the more the calories will count themselves!
So, if you are interested in eating a healthier diet follow these tips which will help you on your way. Of course, I am not an expert but this is what works for me.
Set yourself up for success
Make gradual changes over time. Trying to overhaul your diet in 24 hours isn’t smart and isn’t likely to succeed. An all or nothing approach is not required. Instead make small changes; for example, aim to change one thing per week. In the first week you could replace your afternoon chocolate bar with a banana and one square of dark chocolate, or replace your packet of fried potato crisps at lunchtime with carrot sticks and houmous. The following week you could change something else and so on. As your small changes become habit, your diet will become healthier over time.
Moderation is key
Healthy eating is not an all or nothing proposition. So try not to categorise food into ‘good’ and ‘bad’. All food is fine to eat. It’s the balance that is key. So, if you are drawn towards sweet, salty or fast foods simply aim to reduce the portion size or not eat them as often. There is no need to abstain completely. If you currently enjoy a full size chocolate bar everyday, then replace it with two squares of really good quality chocolate. If you like to have fast food several times a week, instead save it as a once a week treat.
Fill up on fruit and vegetables
Fruit and vegetables are the foundation of a healthy diet. They are low in calories and nutrient dense, so generally the more you eat the better. Make them part of every meal and your first choice for a snack; aim to eat your five a day. All fruit and vegetables are good foods to eat but for maximum variety and nutrients try to ‘eat the rainbow’, which just means eating as many different coloured fruit and vegetables as possible.
Limit sugar, salt and refined grains
Plan your diet around fruit, vegetables, wholegrains, protein and good fats. This will mean that you naturally cut back your consumption of the less healthy stuff. Some good tips to reduce the amount of sugar, salt and refined grains you eat would be to replace sugary snacks with fruit, cook meals from scratch so you can control the salt content and swap white carbohydrates for brown ones: replace white bread with wholemeal, white rice with brown rice. For every white grain in existence, there will be a healthier (tastier!) wholegrain version.
Plan your meals
Eating on the go can wreck your healthy eating intentions. If you are short on time and options, then it is unlikely you are going to eat as healthily as you could. Healthy eating starts with great planning. So write a food plan for the week, stock up on what you need and cook meals when you get the chance. If you only have time to cook on the weekends, then only cook on the weekends! Most meals can be cooked and then frozen to make your own healthy ready meals. Similarly if you are planning on having a few salads, then it is easy to chop up the vegetables and store them in containers in the fridge until you are ready to use them.
One step at a time
Making small changes over time really is the best way to improve your diet. Remember that healthy eating is not about dieting, deprivation and consuming only fruit and vegetables. Similarly, it is not about protein powder, kombucha or chia seeds. Healthy eating is not about going to extremes or spending money on expensive foods or supplements. Yes, being healthy requires consistency but simply making one healthy choice at a time is enough.
Remember, a diet is something you have, not something you are on.
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