Insights From a Dietician
Writer / Joni Fiscus, Clinical Dietician at IU Health West Hospital
Photography Provided
Maintaining a healthy diet isn’t just about shedding pounds; it’s a commitment to nourishing your body with the right nutrients to support overall well-being. People often have misconceptions about what constitutes a healthy diet. Let’s delve into the fundamentals to guide you toward a balanced, sustainable eating plan.
Prioritize Variety and Balance
A key principle in nutrition is variety. Aim for a colorful plate filled with a diversity of fruits, vegetables, lean proteins, whole grains and healthy fats. This ensures a broad spectrum of vitamins, minerals and antioxidants essential for optimal health.
Mindful Eating
Slowing down during meals allows for better digestion and helps to recognize fullness cues. Practice mindful eating by savoring each bite, appreciating flavors, and being attuned to your body’s hunger and satiety signals.
Portion Control
While quality matters, so does quantity. Portion control is crucial. Be mindful of serving sizes to avoid overeating. Utilize smaller plates and read food labels. Practice portion estimation to manage intake.
Hydration Is Key
Water is fundamental for bodily functions. Aim for at least eight glasses a day and adjust based on activity levels and climate. Water aids digestion, regulates body temperature and promotes healthy skin.
Plan and Prepare
Meal planning saves time and fosters healthier choices. Designate a day for meal prep, incorporating a variety of nutritious ingredients. This minimizes the temptation for fast food or unhealthy snacks during busy periods.
Limit Processed Foods and Added Sugars
Processed foods often contain excessive sugars, unhealthy fats and preservatives. Minimize intake by opting for whole, unprocessed foods. Be vigilant about added sugars in beverages, snacks and condiments as they contribute to various health issues.
Read Labels Wisely
Understanding food labels empowers informed choices. Focus on the ingredients list, prioritize whole foods, and be wary of hidden sugars, unhealthy fats and high sodium content.
Moderation, Not Deprivation
Deprivation often leads to cravings and binge eating. Embrace moderation by allowing occasional treats while maintaining a predominantly nutritious diet. This approach promotes a sustainable lifestyle rather than a short-term restrictive diet.
Maintaining a healthy diet is a journey that revolves around balance, mindfulness and informed choices. By embracing these principles, you can cultivate a sustainable, nourishing relationship with food that supports your overall health and well-being.
