Eating right staying healthy

Eating right staying healthy
Written By: Counselling Psychologist
M.Sc. Psychology - Swansea University, UK.
Reviewed By: Counselling Psychologist
MA Psychology Pennsylvania State University, USA
Last Updated: 25-03-2023

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As the food industry expands, it highlights the most obvious question: Is this food healthy? Interestingly, we do know the answer to this question more often than not, but we still try to justify eating that particular food. Just because we enjoy its temporary taste, we do not pay much attention to its long-term effects on our bodies and lifestyle.

When we finally come to accepting eating unhealthy, it is time to go on an extreme diet to bring ourselves on track again. However, you must have found yourself following the diet just for a couple of days. This is solely due to the fact that people confuse dieting and eating healthy. Eating healthy is relatively straightforward compared to trendy diets that usually do not include basic nutritional needs, which are highly essential. 

It is not about stringent limitations or depriving yourself of your favorite food; it is basically about making yourself more energetic, enhancing your lifestyle, and improving your mental well-being.

A considerable body of research points to unhealthy eating to chronic illness (Kharirie, & ANDRIANI, 2020). Cancer is one of the top leading causes of death and can be prevented if one maintains a healthy diet (Kord-Varkaneh, et al., 2020). Moreover, unhealthy eating can develop high risks for heart disease. A balanced diet can bring positive changes to overall brain functioning and enhances physical functioning (Huang, et al. 2017).

In contrast to extreme diet plans, eating right and healthy requires a balance of proteins, fiber, vitamins, minerals, and carbohydrates, and fats. Removing any one of these (unless required for allergies or diseases) may help you lose some weight but will also make your body weak and unhealthy as the body was deprived of some essential nutrients for proper functioning.

If you wish to switch to a healthy diet, the first thing to do is to make a switch from processed foods to whole foods or use fresh ingredients. Natural selection can never be a wrong one. Here are a few essential tips to make a healthy transition:

Avoid packaged food and begin cooking your meals- this ensures no chemical additives or trans fats are added.

Make sure you drink sufficient amounts of water- this helps to remove toxins. Do understand the difference between feeling thirsty and feeling hungry. Hydrating your body builds energy and refreshes from low moods.

Eat in small portions- this keeps you full throughout the day, unlike processed food or food made with trans fat that fills you up and leaves you bloated. This also builds regularity and avoids eating at irrational times, which results in the development of obesity and diabetes (Nakajima, 2018).

Mindful eating- keep in mind what goes into your body rather than blindly eating the food on your plate. Moreover, eating alone while watching TV will lead to mindless eating (Jordan, et al. 2014). Acknowledge how you feel after eating.

Your mind and body will function best when you eat healthy as well as engage in physical exercise. Burning the calories, your intake will maintain your weight and keep you physically and mentally healthy. Besides, our body responds actively to the types of foods that are naturally grown on land, and thus a good chunk of your diet should be food that is locally produced in order to stay healthy and fit (not slim!).

There is no right answer for which diet is best among vegan, vegetarian, or omnivorous diets as no scientific studies have shown the complete downside of any one type of diet as all have their pros and cons. Thus, we can make our judgments for ourselves as we know what is best for us.

In all, eating a healthy balanced diet is not complicated as it seems, and everyone can switch to one easily. Apart from having a balanced diet, supplements can be taken that are known to be helpful. If you still find it challenging to make a smooth shift to healthy eating, consulting a dietician can provide you with proper tailored instructions for eating right and staying healthy.

“You are what you eat, so don’t be fast, cheap, or easy”. – Anonymous.


Eight tips for healthy eating, Eat well(April 2019)

Jordan, C. H., Wang, W., Donatoni, L., & Meier, B. P. (2014). Mindful eating: Trait and state mindfulness predict healthier eating behavior. Personality and Individual differences, 68, 107-111.

Nakajima, K. (2018). Unhealthy eating habits around sleep and sleep duration: To eat or fast?. World journal of diabetes, 9(11), 190.

Kord-Varkaneh, H., Salehi-Sahlabadi, A., Zarezadeh, M., Rahmani, J., Tan, S. C., Hekmatdoost, A., &Rashidkhani, B. (2020). Association between Healthy Eating Index-2015 and Breast Cancer Risk: A Case-Control Study. Asian Pacific Journal of Cancer Prevention: APJCP, 21(5), 1363.

Kharirie, K., & ANDRIANI, L. (2020, July). The predominance of non-communicable diseases and unhealthy eating patterns. In Prosiding Seminar Nasional Masyarakat Biodiversitas Indonesia, 6 (1).

Huang, C., Momma, H., Cui, Y., Chujo, M., Otomo, A., Sugiyama, S., ... &Nagatomi, R. (2017). Independent and combined relationship of habitual unhealthy eating behaviors with depressive symptoms: A prospective study. Journal of epidemiology, 27(1), 42-47.

The Last Conversation You’ll Ever Need to Have About Eating Right. (March 2018).


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