Tips for a Healthy Diet: Developing a healthy plan that works

Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, and keeping yourself as healthy as possible – all which can be achieved by learning some nutrition basics and incorporating them in a way that works for you.

By developing your own plan for healthy eating, you’ll be able to expand your range of healthy choices to include a variety of delicious.Using guidelines and tips for creating and maintaining a satisfying, healthy diet, you can learn how to approach food in a smarter, healthier way.

Eating smart: The first step towards healthy eating

Healthy eating begins with learning how to “eat smart”. It's not just what you eat, but how you eat. Paying attention to what you eat and choosing foods that are both nourishing and enjoyable helps support an overall healthy diet.

• Take time to chew your food: Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of what is in our mouths. Reconnect with the joy of eating.
• Avoid stress while eating: When we are stressed, our digestion can be compromised, causing problems like colitis and heartburn. Avoid eating while working, driving, arguing, or watching TV (especially disturbing programs or the news). Try taking some deep breaths prior to beginning your meal, or light candles and play soothing music to create a relaxing atmosphere.
• Listen to your body: Ask yourself if you are really hungry, and stop eating when you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly. Eating just enough to satisfy your hunger will help you remain alert, relaxed and feeling your best, rather than stuffing yourself into a “food coma”!
• Eat early, eat often: Starting your day with a healthy breakfast can jumpstart your metabolism, and eating the majority of your daily caloric allotment early in the day gives your body time to work those calories off. Also, eating small, healthy meals throughout the day, rather than the standard three large meals, can help keep your metabolism going and ward off snack attacks.

Healthy eating: The basics on carbs, protein and fat

Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber and vitamins to sustain a healthy body. But what exactly is a carb? And how much protein is too much? Understanding dietary guidelines is the first step in developing your own healthy eating plan.

Carbohydrates

Carbohydrates – food composed of some combination of starches, sugar and fiber - provide the body with fuel it needs for physical activity by breaking down into glucose, a type of sugar our cells use as a universal energy source.

Fiber

Fiber is a special kind of the carbohydrate that your body is unable to digest. A diet rich in fiber – from whole grains, veggies, and fruit - lowers your risk of diabetes, heart disease, and digestive problems like constipation and irregularity; it also lowers cholesterol and triglycerides in the blood. Fiber helps support a healthy diet by:

• Helping you feel fuller faster and longer, which can help prevent overeating.
• Keeping blood sugar levels even, by slowing digestion and absorption so that glucose (sugar) enters the bloodstream slowly and steadily.
• Maintaining a healthy colon - the simple organic acids produced when fiber is broken down in the digestive process helps to nourish the lining of the colon.

A balanced diet should contain approximately 20 to 30 grams of fiber a day, but most of us only get about half of that amount. The best sources of fiber are fruits, vegetables, beans, whole grain breads and high-fiber breakfast cereals.

According to The European Food Information Council (EUFIC), people eating a diet high in “good” carbohydrates are less likely to accumulate body fat compared with those who follow a low carbohydrate/high-fat diet. But what makes a carb “good” or “bad”?

• Bad carbs are foods that have been “stripped” or processed in order to make cooking fast and easy, like white flour, refined sugar, and white rice. They digest so quickly that they cause dramatic elevations in blood sugar, which can lead to weight gain.
• Good carbs can’t be digested as easily. This keeps your blood sugar and insulin levels from rising and falling too quickly, helping you get full quicker and feel fuller longer. Good sources of carbs include whole grains, beans, fruits, and vegetables, which also offer lots of additional health benefits, including heart disease and cancer prevention.

The bottom line: Carbohydrates are a great source of tasty, inexpensive energy. But overeating carbs, like anything else, can cause weight gain – whatever is not needed for bodily functions and energy will end up being stored as fat – so choose your carbs wisely!

Protein needs

Our bodies need protein to maintain our cells, tissues and organs. Getting the right amount of protein is a fine balance: eat too little and your body may start to break down its own tissues; eat too much and it can damage your kidneys. The Centers for Disease Control provides Recommended Dietary Allowances (RDA) of protein for different age groups. (See sidebar) The amount of protein you need for a healthful diet also varies with activity level.

Sources of Protein

The problem with protein is the package it comes in. Most Americans rely on red meat products for their main protein source, but red meat contains a lot of unhealthy fat. Aim for protein sources that contain the highest amounts of protein with the lowest amount of saturated fat within a healthy serving (about the size of the palm of your hand.)

The bottom line: Pay attention to what comes along with the protein you’re consuming. Vegetable and fish sources of protein tend to be lower in saturated fat.

Source	Protein (grams)	Total Fat (grams)	Saturated Fat (grams)
6 oz broiled porterhouse steak	38	44	16
6 oz broiled salmon	34	18	4
Egg whites (from 3 large eggs)	12	0	0
3.5 oz roasted chicken breast (no skin)	29.2	7.6	2.1
1 cup canned garbanzo beans	22.9	3.3	0
1/4 block raw firm tofu	12.8	7.1	1
1 cup cooked lentils	18	<1	0

Fat

We’ve been taught to fear fats and oils, but fresh, high quality fats are absolutely essential to good health. Our bodies use fat to do everything from building cell membranes to performing key functions in the brain, eyes, and lungs, and use the different types of “good” fats (unsaturated, mono-saturated, poly-unsaturated, omega 3 and 6) in different places depending on what they need to do.

Good Fats: Essential to Healthy Eating

The “bad” fats - trans and saturated fats - increase the risk for certain diseases. Trans fats, or trans fatty acids, are the “bad guys” of the nutrition world – and they can be sneaky villains, hiding out in places you would never look to find them. Created by adding hydrogen to liquid vegetable oils to make them more solid, trans fats give foods a longer shelf life. While they might be beneficial to processed food manufacturers, trans fats are detrimental to you – they raise bad (LDL) and lower good (HDL) cholesterol, putting you at increased risk for heart disease.

How can you conquer the trans fat enemy?

1. Read nutrition labels. Another name for trans fats is “partially hydrogenated oils".
2. Watch out for hidden amounts. If foods contain less than 0.5 grams per serving, they can label themselves as “trans fat free”. However, those 0.5 grams can add up fast, especially when we shouldn’t be consuming any trans fats in a healthy diet.
3. Know the “Trans Fat Most Wanted”. This list includes fried foods (French fries, doughnuts); baked goods (pastries, pie crusts, biscuits); pizza dough, crackers, stick margarines and shortenings, and fast food.

The bottom line: The key to a healthful diet plan is to substitute good (monounsaturated, polyunsaturated, and omega 3 and 6) fats for bad fats (saturated and trans fats).

Vitamins & Supplements

Vitamins are organic compounds that your body needs, but can’t make itself and must get from food or supplements. A well-balanced diet usually provides the right amount and type of vitamins and minerals, but young children, pregnant women, older people and individuals with specific health conditions or concerns may benefit from additional vitamins and minerals in their diet.

Food groups in balanced healthy diets

To ensure that you get a well-balanced diet that provides the daily nutrients you need, the Harvard School of Public Health recommends you focus your diet on the following six basic food groups. See related links below for more information of these and other recommendations for “food pyramids”.

Vegetables and Fruits: Vitamin, antioxidant and fiber powerhouses

 

Choose: Go for the brights: the deeper the color, the greater the concentration of vitamins, minerals and antioxidants - broccoli, kale, mustard greens, butternut squash and sweet potatoes are several excellent choices. For fruits, choose fresh or frozen, and focus on variety. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on. Avoid: Fruit juices can contain up to 10 teaspoons of sugar per cup; avoid or dilute with water. Canned fruit often contains sugary syrup, and dried fruit, while an excellent source of fiber, can be high in calories. Avoid fried veggies or ones smothered in dressings or sauces – you may still get the vitamins, but you’ll be getting a lot of unhealthy fat and extra calories as well.

Whole Grains for long-lasting, healthy carbohydrate energy

The words stone-ground, multi-grain, 100% wheat, or bran, don’t necessarily mean that a product is whole grain. Look for the words “whole grain” or “100% whole wheat,” and check the ingredients to make sure each grain listed is specified as whole grain. Choose: Dark breads, whole wheat, brown rice, oatmeal, barley, millet, toasted wheat cereals. Avoid: Refined grains (breads, pastas, and breakfast cereals that are not specified as whole grain), “whole grain” cereals foods that also contain a lot of sugar (example: whole grain Cookie Crisp cereal).

Healthy Fats and Oils to support brain and body functions

Choose:Vegetable oils (olive, canola, peanut), avocados, fatty fish (salmon), nuts, and seeds. Avoid: “Damaging” good fats by exposing them to heat, light or air – for example, keep your bottles of canola or olive oil in the refrigerator. Avoid trans fats and saturated fats (see above “Basics” section on fats).

Nuts, Seeds, Beans, and Tofu: Healthy protein alternatives

These plant foods are excellent sources of protein, fiber, vitamins, and minerals. Choose: Good choices include black beans, navy beans, garbanzos, and lentils; and nuts like almonds, walnuts, and pecans. Soy products like tofu are great for protein. Avoid: Salted or sugary nuts; refried beans.

Fish, Poultry, and Eggs: The best animal protein sources

Eating omega-3 fatty acid-rich fish can reduce the risk of heart disease. Good choices also include chicken, turkey, and eggs. (Vegetarians and vegans can substitute vegetable protein for these sources, but may want to consider an omega-3 supplement.) Choose: Lean, white meat; egg whites; fatty fish like mackerel, lake trout, herring, sardines, canned light tuna, catfish and wild salmon. Avoid: fish that’s high in mercury such as shark, swordfish, king mackerel, tilefish and albacore tuna.

Milk and other dairy products for calcium and vitamin D

Dairy products provide a rich source of calcium, necessary for bone health. Most are fortified with vitamin D, which helps the small intestine absorb calcium. Take a vitamin D and calcium supplement if you are unable to get enough of these nutrients from your diet, or if you follow a vegan diet. Choose: 1-2 servings per day of low-fat dairy products that do not contain rBST (bovine growth hormone). If you're lactose-intolerant, choose lactose-free and lower-lactose products, such as hard cheeses and yogurt. Avoid: Full-fat dairy products, or products from cows treated with rBST.

How much water should I drink with my healthy diet?

Most experts suggest drinking at least eight 8-oz. glasses of water a day. However, you may need to drink more water if you are very active, pregnant or breastfeeding, live in a warmer climate, or have certain health problems. Heavy people may also need more water.

The role of sugar, salt, and red meat in a healthy diet

Red Meat

While red meat does contain immense amounts of protein, eating a lot of red meat may increase your risk of colon cancer. Red meat also contains a lot of the unhealthy types of fat. If you eat red meat every day, switching to fish, chicken, or beans several times a week can improve cholesterol levels.

Sugary Drinks and Sweets

Enjoy sweets as an occasional treat, but keep sugary soft drinks to a minimum – they are an easy way to pack calories and chemicals into your diet without even noticing it. And just because a soda is sugar-free doesn’t make it healthy. Recent studies have shown that the artificial sugar substitutes used in soft drinks may interfere with your body's natural regulation system and result in your overindulging in other sweet foods and beverages.

Salt

Limit sodium to 2,300 mg per day – the equivalent to one teaspoon of salt. Processed foods like canned soups or frozen meals can contain hidden sodium that can quickly surpass this recommended amount. Many of us are unaware of how much sodium we are consuming in one day.

The following table lists the sodium of common foods, versus their lower-sodium versions:

Regular vs. Low Sodium
Adapted from University of Wisconsin’s Online Fact Sheet: Sodium (PDF)
Regular	Sodium (mg)	Low sodium	Sodium (mg)
Bouillon, 1 cube	960	Bouillon, unsalted	3
Peanuts, salted, ¼ cup	246	Peanuts, unsalted	2
Corn, canned, salted, ½ cup	192	Corn, unsalted, fresh	1
Pickle, large	1425	Cucumber	1
Tomato juice, 1 cup	878	Tomato juice, unsalted	14
Garlic salt, 1 teaspoon	1480	Garlic powder, 1 teaspoon	1

You can see how quickly you could consume the 2300 mg recommendation – maybe even before dinner! Try substituting lower-sodium versions of your favorite foods to ensure a healthy diet.

The World's Healthiest Foods

The George Mateljan Foundation has created an impressive on-line guide to 129 whole, natural, nutrient-rich foods that can serve as the basis of your “Healthiest Way of Eating” .Among other factors, this list uses the theory of nutrient density - a measure of the amount of nutrients a food contains in comparison to the number of calories.

Tips and strategies for a healthy eating plan

So, how do you actually implement all this information on healthy eating into your life? The following tips can help you ease your way into a healthier diet.

1. Read the labels – Always look at the first ingredient listed - seeing sugar, corn syrup, salt, or some other unhealthy ingredient high on the list probably means it isn’t the healthiest choice.
2. Keep a food diary – For one week, write down everything (no cheating!) that you eat or drink every day. If you can, keep track of serving sizes. At the end of the week, review your diary and decide where you need to make improvements.
3. Set goals – Your goal can also be as simple as ordering a salad rather than a less-than-healthy appetizer or side whenever you go out to eat.
4. Take baby steps – Try one small change at a time, and build on it. If you aren’t getting enough fruit, you can add berries to your cereal in your morning. Or switch to low-fat dairy, and easily eliminate some saturated fat from your diet.
5. Make smarter choices within food groups –For example, choosing whole fruit rather than juice will save calories and earn you extra fiber. Or, switch to whole grain bread or pasta in place of your usual refined carbohydrate choices.
6. Don’t be the food police – There’s no need to cut out all of your favorite foods. You can enjoy sweets and fried foods in moderation, as long as they are an occasional part of your overall healthy diet. Food is a great source of pleasure, and pleasure is good for the heart – even if those French fries aren’t!
7. Get moving – Exercise will make any healthy eating plan work even better. While a healthful diet can reduce your risk of many diseases, adding regular physical activity can do even more.

Related links for healthy eating

Eating smart: the first step to healthy eating

Mastering the mindful meal – Describes the importance of mindful eating, along with tips on how to eat more mindfully. (Brigham & Women’s Hospital)

Eating for Health: A New System, Not Another Diet – Describes a holistic approach to healthy eating, with ideas for lifestyle changes as well as dietary suggestions. (Bauman College)

Healthy eating: the basics on carbs, protein and fat

Strike a balance – Looks at the food groups, what they do for your body, and how much you should be getting each day. (BBC Health)

What is protein? – Information about what foods have protein and what happens when we eat more protein than we need. (Center for Disease Control)

Good carbs guide the way – Describes the role of carbohydrates in a healthy diet, and which carbs are best for optimum health. (Harvard Health)

Essential food groups in a healthy diet

The World’s Healthiest Foods - Using the theory of nutrient density - a measure of the amount of nutrients a food contains in comparison to the number of calories – this site lists the 129 most healthy foods. (The George Mateljan Foundation)

Food Pyramids: What Should You Really Eat? – Created by nutrition experts from the Harvard School of Public Health this food pyramid offers “sound information to help people make better choices about what to eat.” (Harvard School of Public Health)

Living the MediterrAsian Way – People in Mediterranean and Asian cultures have long been known for their healthy diets and longevity. Here's how you can incorporate their dietary principles and lifestyle practices into your own life. (Mediterrasian.com)

Vegetarian Food Pyramid – A comprehensive discussion on alternative protein sources, and a pyramid adapted for non-meat eaters. (Mayo Clinic)

Healing Foods Pyramid – Emphasizes foods known to have healing benefits or essential nutrients; plant-based choices; balance and variety of color, nutrients, and portion size; support of a healthful environment; and mindful eating. (University of Michigan)

New Food Guide Pyramid for Kids – Easy-to-follow instructions for translating the new dietary information into children's portions. (Nemours Foundation)

The role of sugar, salt and red meat in a healthy diet

Sodium Content of Your Food – How sodium affects your body and how to cut down on dietary sodium. Included tips on reading nutrition labels, and suggestions for cooking and shopping. (University of Maine – PDF)

Nutrition Care for You: Sodium – Lists high-sodium foods that should be avoided, as well as suggestions for lower-sodium alternatives. (University of Wisconsin)

High Meat Consumption Linked to Heightened Cancer Risk – Article on recent research suggesting that red meat can increase risk of certain cancers. (HealthyWomen.org)

Tips and strategies for a healthy eating plan

Keeping a Food Diary – Explains how to set up and maintain a food diary; provides sample diary for reference. (FamilyDoctor.org)

Therapeutic Lifestyle Changes (TLC) Diet – Includes a Virtual Grocery Store and Cyber Kitchen to help you discover how eating a low saturated fat, low cholesterol, healthy diet plus regular physical activity can improve your health. (National Heart, Lung and Blood Institute)

Make Healthy Food Choices – Detailed list of basic ways to make your diet healthier. (American Heart Association

Suzanne Barston, Mary Toscano , Certified Nutrition Educator and Susan Arthur, Nutrition Consultant, contributed to this article. Last modified on: 6/13/08.

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