What is a healthy diet?

It is not about abiding by strict rules, trying to stay thin, or depriving yourself of the foods you love. It is rather about feeling great, feeling more energetic, improving your health, and improving your mood.

Healthy eating doesn’t have to be overly complicated. There is no need to be overwhelmed by all the conflicting nutrition and diet advice out there, you’re not alone. There seems to be an expert for every one who says a certain food is good for you. You'll  find another proverb to the exact opposite. The truth is, some specific foods and nutrients have been shown to have a positive effect on your mood, but what matters most is your overall eating pattern. It's about replacing food with real food. Eating foods that are as close to nature as possible can make a world of difference in the way you think, look and feel. Protein gives you the energy to get up and stay active, and supports mood and cognitive function. Too much protein can be harmful for people with kidney disease, but the latest research shows many of us need more high-quality protein, especially as we age. Not all fats are the same. While bad fats can ruin your diet and increase your risk of several diseases, good fats protect your brain and heart. In fact, healthy fats, such as omega-3s, are essential for your physical and mental health. Including more healthy fats in your diet can help boost your mood, improve your health, and even reduce your waistline. Learn more » Fiber. Eating foods rich in fiber (grains, fruits, vegetables, nuts, and beans) can help you stay regular and reduce your risk of heart disease, stroke, and diabetes. It can also improve your skin and even help you lose weight. Learn more » Calcium. In addition to leading to osteoporosis, not getting enough calcium in your diet can also contribute to anxiety, depression, and trouble sleeping. Regardless of your age or gender, it's essential to include calcium-rich foods in your diet, limit those that deplete calcium, and get enough magnesium and vitamins D and K. to help calcium work. Learn more » Carbohydrates are one of your body's main sources of energy. But most should come from complex, unrefined carbohydrates (vegetables, whole grains, fruits) rather than sugars and refined carbohydrates. Cutting down on white bread, pastries, starches, and sugar can prevent blood sugar spikes, mood and energy swings, and fat accumulation, especially around the waist. Learn more » Switch to a healthy diet Switching to a healthy diet isn't necessarily a zero-sum proposition. You don't have to be perfect, you don't have to completely eliminate your favorite foods, and you don't have to change everything all at once, which often just leads to cheating or giving up on new diets. The best approach is to make a few small changes at a time. Keeping your goals modest can help you achieve more in the long run without feeling deprived or overwhelmed by a major diet overhaul. Think of healthy eating planning as some small, manageable steps, such as adding a salad to your diet once a day. As your small changes become habits, you can continue to add healthier choices.