8 Tips for Healthy Eating: Beyond the Plate

First of all, health isn’t determined by only what we eat. There are 7 more dimensions of health other than nutrition and physical. Therefore, if you look out for health, you need to stick to a lifestyle that KEEPS YOU GOING. Because health and wellness aren’t a state, it’s rather a continuous, active and life-time process. Since this is a nutrition blog, here you will find 8 Tips for Healthy Eating. Tips that are considered basics and allow flexibility, based on your circumstances, environment, and surroundings.

Redefining Healthful Eating

In the ever-evolving landscape of nutrition, the classical perception of a healthful diet often revolves around strict macronutrient ratios and calorie counting. As a nutrition student, I’ve encountered this conventional wisdom time and again, with the 50-30-20 rule—50% carbohydrates, 30% fats, and 20% protein—being touted as the gold standard. However, I am eager to change.

I’ve never been one to adhere strictly to these proportions, and here’s why: I believe that a healthful diet encompasses far more than just the quantities of macronutrients we consume. It’s about quality over quantity, and it’s about considering the myriad factors that contribute to overall well-being, including the vital role of micronutrients, lifestyle factors, and individual needs. A healthful diet is one that honors the body’s diverse nutritional needs, emphasizing nutrient-rich whole foods while recognizing the importance of balance, variety, and moderation. It’s about fostering a positive relationship with food, listening to the body’s cues, and making mindful choices that promote vitality and longevity. 

8 Tips for Healthy Eating

So, let’s break free from the confines of traditional dietary advice and explore eight tips for healthy eating that go beyond the conventional wisdom:

1. Adequacy:

Rather than fixating solely on calorie requirements, prioritize a diet that provides sufficient energy and nutrients for optimal growth and maintenance. Remember, it’s not just about the quantity of food but also the quality. Adequate diet includes food in proper amounts. Many consume more than they need without getting sufficient nutrients, and others rely on one food type thinking that they’re getting adequate nutrients. 

2. Balance:

A diet that makes you consume ENOUGH OF EACH FOOD TYPE. By including dairy products, veggies, fruits, protein…etc. A balanced diet isn’t just about macronutrient ratios—it’s about obtaining a diverse array of nutrients to support overall health.

3. Nutrient Density:

 While making sure to follow the first 2 tips, keep in mind that QUALITY matters. Focus on nutrient-dense foods that deliver the most bang for your buck in terms of essential vitamins, minerals, and antioxidants. I know that we can balance things out and have it adequately by enjoying a bag of chips, or  ready to eat meals, but whenever possible, maximize nutrient density. Have the seasonal ingredients, fresh ones, raw as much as you can, unprocessed and whole.

4. Moderation:

Simply means not overeating. Practice moderation in your eating habits, enjoying all foods in reasonable portions. Avoid extremes and strive for a balanced approach that allows for flexibility and enjoyment without overindulgence. And believe me, with time, you will find yourself simultaneously avoiding all that can be called “unhealthy”. 

5. Variety

Embrace culinary diversity by incorporating a wide range of foods into your diet. Experiment with different ingredients, flavors, and cuisines to keep meals interesting and nutrient-rich. Japan dietary guidelines suggest eating 30 different foods each day. It won’t be possible d if we are eating the same meal or food every day. Don’t eat rice every day at lunch, try quinoa, or bulgur. Include new vegetables in your salad.There are a lot of food choices that are available in market that allow us to consume different types of food daily. Use alternatives. 

6. Quality Over Quantity:

As it can be similar to the other tips, however it requires ATTENTION. Shift your focus from calorie counting to the quality of your food choices. Choose whole, minimally processed foods that nourish your body and support overall health and well-being.

7. Listen to Your Body: 

One of my favourite tips. No one should understand your body better than yourself. Pay attention to hunger and fullness cues, and eat intuitively. Honor your body’s signals and prioritize nourishment and satisfaction over rigid dietary rules.

8. Personalization:

Recognize that there’s no one-size-fits-all approach to healthy eating. Tailor your diet to meet your individual needs, preferences, and lifestyle factors, rather than adhering blindly to generic guidelines.

Conclusion,

Achieving a healthful diet is not a one-size-fits-all endeavor. It’s about adopting a holistic approach that considers the quality of food, the diversity of nutrients, and the individual needs of each person. By incorporating these 8 tips into your eating habits, you can cultivate a balanced and sustainable approach to healthy eating that nourishes both body and mind.

Have a look at my meals in a typical day.