Now that you know why healthy eating is important, let’s cover some nutrition basics.
Nutrient density
When you conceptualize healthy eating, your first thought might be about calories. Even though calories are important, your primary concern should be nutrients.
That’s because nutrients, including protein, carbs, fat, vitamins, and minerals, are what your body needs to thrive. “Nutrient density” refers to the amount of nutrients in a food in relation to the calories it provides.
All foods contain calories, but not all foods are nutrient-dense.
For example, a candy bar or a box of mac and cheese may be incredibly high in calories but lack vitamins, minerals, protein, and fiber. Similarly, foods marketed as “diet-friendly” or “low calorie” may be very low in calories but lack nutrients.
For example, egg whites are much lower in calories and fat than whole eggs. However, an egg white provides 1% or less of the Daily Value (DV) for iron, phosphorus, zinc, choline, and vitamins A and B12, while a whole egg packs 5–21% of the DV for these nutrients.
That’s because of the nutritious, high fat yolk that eggs contain.
Plus, although some nutrient-dense foods, such as numerous fruits and veggies, are low in calories, many — like nuts, full fat yogurt, egg yolks, avocado, and fatty fish — are high in calories. That’s perfectly OK!
Just because a food is high in calories doesn’t mean that it’s bad for you. On the same token, just because a food is low in calories doesn’t make it a healthy choice.
If your food choices are based solely on calories, you’re missing the point of healthy eating.
As a general rule, try to mostly eat foods that are high in nutrients like protein, fiber, healthy fats, vitamins, and minerals. These foods include veggies, fruits, nuts, seeds, beans, fatty fish, and eggs.
Diet diversity
Another component of healthy eating is dietary diversity, meaning eating a variety of foods.
Following a diet that’s rich in different kinds of food supports your gut bacteria, promotes a healthy body weight, and protects against chronic disease.
Still, eating a variety of foods may be difficult if you’re a picky eater.
If that’s the case, try to introduce new foods one at a time. If you don’t eat many vegetables, start by adding a favorite veggie to one or two meals per day and build from there.
Although you may not enjoy trying new foods, research shows that the more you’re exposed to a food, the greater your chances of growing accustomed to it.
Macronutrient ratios
Macronutrients — the main nutrients you get from food — are carbs, fat, and protein. (Fiber is considered a type of carb.)
Generally, your meals and snacks should be balanced between the three. In particular, adding protein and fat to fiber-rich carb sources makes dishes more filling and tasty.
For example, if you’re snacking on a piece of fruit, adding a spoonful of nut butter or a bit of cheese helps keep you fuller than if you were to eat the fruit alone.
However, it’s fine if your diet isn’t balanced all the time.
Counting macros and following a set macronutrient plan isn’t necessary for most people — except athletes, people seeking a specific body composition, and those who need to gain muscle or fat for medical reasons.
Plus, counting macros and obsessing about staying within a certain macro range may lead to an unhealthy fixation with food and calories or cause disordered eating tendencies.
It’s important to note that some people may thrive on diets that are low in carbs and high in fat and protein — or low in fat and high in carbs. However, even on these diets, macronutrient counting typically isn’t necessary.
For example, if you feel your best on a low carb diet, simply choosing low carb foods like nonstarchy veggies, proteins, and fats more often than high carb foods will usually suffice.
Highly processed foods
One of the best ways to improve your diet is to cut back on ultra-processed foods.
You don’t have to avoid processed foods completely. In fact, many healthy foods like shelled nuts, canned beans, and frozen fruits and veggies have been processed in one way or another.
In contrast, highly processed products like soda, mass-produced baked goods, candy, sugary cereals, and certain boxed snack food contain little if any whole food ingredients.
These items tend to pack ingredients like high fructose corn syrup, hydrogenated oils, and artificial sweeteners.
Research links diets high in ultra-processed foods to a greater risk of depression, heart disease, obesity, and many other complications.
On the other hand, diets low in these foods and high in whole, nutrient-dense foods have the opposite effect, protecting against disease, lengthening lifespan, and promoting overall physical and mental well-being.
Thus, it’s best to prioritize nutrient-dense foods, especially vegetables and fruits.
