What does it actually mean to eat healthy?

We get a lot of mixed messages from everything we're exposed to. The media, our families, even our friends all have different ideas of what it means to eat healthy. We see it every day in TV ads, and unfortunately a lot in the tabloids too. It's easy to become overwhelmed by all of the information out there about nutrition that may contradict each other. One day a diet or type of food is trending for being the healthiest option, the next it's got articles saying it's bad for you. So where is one supposed to start?
 

First, let's address what healthy eating is NOT: It's not about being so strict on yourself that you never eat foods you love, or about conforming to a weight standard that is inappropriate for your individual body's constitution. It's definitely not about starving yourself or being uncomfortable all the time by forcing yourself to eat food that your digestive system struggles with. 

So then, what is healthy eating?

Healthy eating is about feeling your best. When you eat right for your body's unique needs, your gut is happy with a diverse and thriving microbiome so you have more energy, your brain function improves, even your mood improves. If you have chronic conditions, eating right for your specific needs can be a huge factor in lessening the severity of flare-ups and giving your body the resources it struggles to create and maintain on its own. 

Even though we all have different tolerances and intolerances, there are things all humans need in our diet to survive and thrive: protein, fiber, carbohydrates, calcium, and fats. 

• Fats - There is a common misconception that fats must be avoided, that they're all bad and will do damage to not only our health, but our figure. This isn't true because not only are there different kinds of fats, but we actually need fats to live. Much of our body relies on fats to protect vital organs, to use as fuel, for vitamin absorption, and to keep us both mentally, emotionally, and physically healthy. You can find good fats in nuts, fatty fish like salmon, avocados, and many oils including olive.

• Protein - Protein affects your energy, mood, brain function, immune system, and more. Good sources of healthy protein include beans, fish,  poultry, cheese, yogurt, seeds, nuts, and soy bean products such as tofu. 

• Fiber - Fiber is important because it supplies the bacteria in our gut with food. In return, they create all kinds of neurotransmitters that help us to regulate our mood. The fiber that we pass also helps to keep our intestines clean and healthy, as well as carrying out harmful waste our body needs to get rid of. So it not only helps our digestion stay regular and healthy, but it's important for preventing diabetes and heart disease. Even those with skin conditions have found that fibers help to flush build up that can cause reactions externally. 
   
• Calcium - We've heard since we were small that calcium is vital to bone strength and preventing bone disease as we age. But it's also needed for many other functions such as allowing blood to clot, getting our muscles to contract, keeping a steady heart rhythm, and communication through our nervous system. Calcium can be found in oatmeal (and other grains), dairy, leafy green veggies, and fish such as sardines and salmon. 
   
• Carbohydrates - No, that doesn't mean that fries and burgers are now an approved healthy choice. Those kinds of carbs affect our blood sugar so they can even cause energy (and mood) instability. We call those simple or refined carbs. It's complex carbs you want to stick to like veggies (without starch), grains, nuts, even sweet fruits.

Knowing all of this, you can take the first steps to a more balanced, nutritious, healthy diet to keep you at your physical and mental best. Just keep in mind that you don't have to be perfect nor does this mean you can never indulge and get that burger with your best friend. Starting with smaller goals can have great results, because you won't feel overwhelmed or guilty if you can't reach higher, harder ones right away. 

Remember: everything in moderation, including moderation.