Healthy Food: A Complete Guide to Nourish Your Body

Healthy eating isn't about following strict diets or eliminating entire food groups. ¹It’s about nourishing your body with what it truly needs: a balanced combination of nutrients, variety, and flavor. In this guide, we'll explain what healthy food is, which foods you should prioritize, and how to make better choices every day to feel good from the inside out.

What Is Considered Healthy Food?

A healthy meal is one that provides the essential nutrients your body needs to function correctly, such as quality proteins, healthy fats, complex carbohydrates, vitamins, minerals, and fiber. But it should also be varied, balanced, and adapted to your lifestyle. 

According to the Harvard T.H. Chan School of Public Health and the USDA, healthy food:

• Is minimally processed or whole. 

• Is low in saturated fats, sodium, and added sugars.

• Is rich in fiber, antioxidants, vitamins, and minerals.

Both the USDA and Harvard propose a "healthy plate" model with certain percentages of fruits, vegetables, whole grains, proteins, water, and healthy fats. These percentages can vary depending on age, gender, height, and weight. Additionally, they should be adjusted according to a person's daily physical activity level. 

Examples of Healthy Foods You Should Eat More Often

The key is to add more of the good stuff, rather than just removing what we consider "bad." Here are some scientifically-backed examples of healthy food with benefits for your body and mind:

• Vegetables: Spinach, broccoli, cauliflower, carrots, and kale provide fiber, antioxidants, and essential micronutrients.

• Fruits: Strawberries, blueberries, blackberries, apples, bananas, and oranges are rich in vitamin C, potassium, antioxidants, and fiber. 

• Whole Grains: Oats, brown rice, quinoa, and barley provide sustained energy, fiber, and help manage blood sugar.

• Legumes and Nuts: Lentils, chickpeas, beans, almonds, and walnuts are excellent sources of plant-based protein, fiber, and good fats.

  Lean Proteins: Fish like salmon and sardines, skinless chicken, tofu, and eggs contain essential amino acids and heart-healthy omega-3 fats.

• Low-Fat Dairy or Fortified Alternatives: Greek yogurt, skim milk, and fortified plant-based milks are great sources of calcium, protein, and probiotics (if fermented).

• Healthy Fats: Avocado, olive oil, chia seeds, and flax seeds help absorb vitamins and protect the cardiovascular system.

Tips to Make Healthier Food Choices Every Day

Incorporating healthy options into your routine doesn't have to be complicated. Here are some practical tips you can apply immediately:

1. Plan Before You Shop: Make a grocery list based on fresh, whole foods. Planning your meals around healthy ingredients helps you avoid impulse buys.

2. Read the Labels: Look for products with fewer ingredients that are low in sodium and have no added sugars.

3. Cook at Home: Preparing your own meals gives you full control over the quality and quantity of the ingredients. Make extra portions to save time during the week.

4. Add, Don't Just Subtract: Instead of obsessing over what to eliminate, focus on adding more healthy food to your diet—more vegetables on your plate, more water throughout the day, and more color in your meals.

5. Choose Smart Snacks: Opt for choices like nuts, plain yogurt with fruit, hummus with carrot sticks, or an apple with almond butter.

6. Listen to Your Body: Healthy eating also means learning to recognize your body's hunger and fullness cues. Avoid eating out of boredom or stress, and practice mindful eating.

A healthy diet is an act of self-care that impacts every aspect of your life. Remember that every decision counts. Eating well isn't about perfection; it's about consistency.

Sources:

• Harvard T.H. Chan School of Public Health.
• U.S. Department of Agriculture (USDA).