Healthy Eating

 Asking a group of people about eating health will likely result in a completely different answer.

Healthy eating may be about avoiding fast food and eating more vegetables. For others, it could mean enjoying occasional pieces of cake and not feeling guilty.

Yet, people with certain medical conditions or food allergies might still be able to conceptualize healthy eating in their own way.

There is no one right way to define healthy eating.

Healthy eating is part of being human. As humans, we have many different needs and wants, which will undoubtedly impact our food choices.

You may also find that your definition of healthy eating can change as you age and meet your changing needs.

This article explores healthy eating from the human perspective. I also offer my top tips for making it easier.

What does healthy eating mean for me

In the last few years, my definition of healthy eating has changed a few times.

When I was in college, healthy eating meant following nutritional guidelines and following the rules. It also meant that I had a different view of what was on my plate. My perception of food changed from enjoying meals to seeing only nutrients.

I suddenly saw complex carbs, plant-based proteins and traditional Costa Rican gallo Pinto.

When I became a nutritionist, I came to realize that dietitians should have a particular body type or look certain. I believed that healthy eating meant that I had to measure my food so that I knew exactly what I was eating. As long as I had all the nutrients that I needed, I was happy to eat what I wanted.

My body was nourished, and I did my best to keep it that way. It's about how you feel. With food an integral part of culture, we should enjoy eating.

Today, I take a different approach when it comes to healthy eating. I am more flexible in my choices of meals and understand the importance of balance to a healthy diet.

Healthy eating means that I eat a variety of food types and don't worry about measuring or how much protein is in them.

This also means I can enjoy a little bit of everything, including desserts and fast food, with no need to measure it or account for it.

You can see that finding the right balance for me took time. My definition of healthy eating has changed over the course of my life.

Healthy eating can be as simple as aiming to nourish your body and listening to its needs.

View the larger picture

Like many things in life eating well doesn't always go as planned.

It's possible to be too tired or late at work to cook a meal at home, but that doesn't mean you should order takeout.

Healthy eating is about being flexible in what you eat. You'll need to be able to adapt to changing circumstances.

When I have to choose food, I make the best of what I get. When possible, I will order the closest to home-cooked meals or eat a sandwich, salad or bowl.

Sometimes I crave pizza, so I enjoy eating it!

Sometimes like these, I find it difficult to see the larger picture. Healthy eating does not depend on what we eat, but how we choose to eat each day.

One of my close friends once shared with me the saying, "One bad meal won't make you sick; one good meal won't make you well."

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Sometimes can be difficult

Many people believe that healthy eating comes easily to dietitians. We are all human, after all, and love desserts and food as much as anyone else.

One of the most difficult things I have had to deal with in my own case was having to stop eating carb-rich foods in order to treat recurring infections.

Carbohydrates can be found in many food groups including starchy vegetables, fruits, legumes and dairy. They are also found in sweets and processed foods.

Experts categorize them often into two groups based on their fiber content ( 1).

Whole grains: keep their naturally occurring fiber

Refined Carbs: are removed of their fiber and have added sugar

The theory was that I should eliminate refined carbs. Some people argue this is the best thing for my health.

In practice, however, I had to give up all processed carbs including whole wheat bread and pasta along with starchy vegetables, grains and dairy.

So, I was restricted to fruits, oatmeal, quinoa, legumes (lunch, beans, chickpeas and edamame) as carb-rich foods.

I was told by some that it wouldn't be difficult for me as a dietitian to make the transition. It took me some time to adapt to my new eating habits, especially when I was planning meals for the go or ordering out.

It was through my research that I discovered creativity and organization are the keys to managing my nutrition needs.

3 things that I do and you could do

As I said, creativity and organization help me make the best food decisions every day. Healthy eating is something we choose every time we eat.

When choosing a meal or snack, I make it as simple as possible. This allows me to continue choosing what works best for my needs.

These are the three things that I do every day or week to make it easier to eat healthy.

Preparing meals

Although it may sound cliché, I find that prepping my food for the week is a great idea.

While cooking can be time-consuming, having food that needs to be cooked and then served in a matter of minutes allows me to prepare a healthy meal quickly.

One of my favorite meal-prepping tips for cooking chicken is to prepare a large batch of proteins that I can freeze for up to a week. Then I can defrost them as needed.

I make sure to prepare vegetables for the week. So, when I make a meal, I'm not afraid to have a salad or prepare a side dish.

To avoid becoming bored, I make sure they are prepared in a variety of ways so that you don't get bored.

When it comes to zucchinis I will either slice, dice or grate them. This allows me to easily incorporate them into my meals.

Keep fruits within reach

My fruit is visible to remind me to eat fruits during the day.

Research has shown that fruits and sweets are the most popular foods to be eaten.

This principle is something I live by every day. My fruit is displayed on a table, and my sweets and snacks are stored away.

A routine is a way to stay on track

Although I don't plan my weekly menu, there are certain dishes I follow at each meal.

My breakfast options usually include:

A Costa Rican classic: gallo pinto with eggs

Toast with peanut butter and a side dish of eggs

Oatmeal with fruit

oatmeal pancakes

This is also true for my other meals and snacks. I always have at least three options available to me without much thought.

It saves me time and allows me to change my meals depending on what I want.

This is also very useful for grocery shopping because you know what you will be eating at each meal.

The bottom line

Humans are always changing and growing, just like our notion of healthy eating.

Here, I share with you how my definition of healthy eating has evolved over the years. Also, my top tips and tricks for healthy eating.

My way is not the best or only way to eat well. It is only what works for me and may not work for others.

Healthy eating is a human thing. It looks different for everyone. To be successful with healthy eating, you need to think about what you can do in your daily routine.

A registered dietitian can help you create a healthy, sustainable eating plan that suits your lifestyle and needs.