Today, I want to share my thoughts on healthy eating and how the diet culture we see everywhere has made it seem almost impossible to maintain a healthy lifestyle.
Think about it: every time you scroll through social media, there’s always some reel popping up out of nowhere. "What I eat in a day as a skinny person," "How I ate to get this body," or some other "perfect" diet. And what do these always have in common? Restrictive, hyper-controlled regimens. We’re fed this idea that to be healthy—or to look a certain way—we need to eliminate entire food groups, eat once or twice a day, or follow a strict set of rules.
But let me tell you something: these types of diets can be dangerous, especially for people with underlying health conditions.
Why Eating Healthy Shouldn’t Be Hard
I wanna to start with saying —eating healthy should never be complicated. With the internet today, we’re living in a golden age of food inspiration. Just type "healthy recipes" into your search bar, and you'll find endless ideas using all kinds of legumes, fruits, and other wholesome ingredients.
But here’s where things get tricky: your mindset. Mental health plays a huge role in how we approach food. Many of us are stuck thinking, "Healthy eating means I’ll only be eating boring stuff," or, "I’ll have to give up everything I love." That kind of thinking stops us before we even begin.
Let’s talk about the word diet for a moment. It’s often misunderstood to mean restriction or temporary eating plans, but that’s not what it actually means. At its core, diet simply refers to the kinds of food that a person habitually eats. It’s derived from the Greek word "diaita," which means way of life.
So instead of seeing a diet as something short-term, think of it as the foods you choose to nourish yourself with every day—a part of your lifestyle, not a quick fix.
Here’s the truth: a “Diet” isn’t supposed to be a punishment. If you look at the definition of the word, diet simply refers to the kinds of food that a person habitually eats. It’s derived from the Greek word "Diaita," which means way of life. That’s it! But the way we think about diets these days? It’s all about short-term goals, like losing weight fast. So we end up obsessing over the number on the scale, and when it doesn’t budge, we get anxious and discouraged. And guess what happens then? Emotional eating.
So instead of seeing a diet as something short-term, think of it as the foods you choose to nourish yourself with every day—a part of your lifestyle, not a quick fix.
Let’s Call It a Lifestyle Instead
What if, instead of focusing on a diet, you focused on building a lifestyle? Think about it—making small, manageable changes to your eating habits that you can stick to for the long haul. Forget the idea of cutting out foods completely. Instead, allow yourself to explore. Try new recipes, taste new ingredients, and drop that "I don’t like this" mentality.
I’ll give you an example from my own life. Growing up, I hated porridge. I tried it savory, I tried it sweet—nothing worked for me. But I wanted to eat oats because I’d read so much about their benefits. So, I kept experimenting until I stumbled on overnight oats.
Here’s what I do:
Mix oats with milk, Greek yogurt, and your choice of seeds (chia, sesame, pumpkin, sunflower).
Add fruit of your choice—berries, bananas, whatever you like—and a little honey if you want some sweetness.
Let it sit in the fridge overnight.
The next morning, you have a delicious, filling breakfast ready to go. Add a cup of coffee, and you are ready to Go !
My Golden Rule: Moderation!
Anyway, enough about habits and lifestyle—let’s dive into what we should do and what we should eat. And here’s one thing I always tell my patients: Eat EVERYTHING! Yes, you heard me right—eat everything. But the key word here is moderation. No single food will make you gain weight if you eat the right amounts. And let’s be honest—we’re all human. We all crave different foods from time to time. Depriving yourself entirely will only make those cravings worse. One thing I learned during my master’s in nutrition and human dietetics—and something my professors drilled into us—is this: never eliminate food groups unless you have a medical reason, like an allergy or a diagnosed condition. Instead, aim for balance and variety.
Make your plate colorful and diverse! Like we say in my hometown, “the eyes eat before the mouth.”
How to Build a Balanced Plate
Here’s a simple guideline to follow, Half of your plate should be filled with vegetables and fruits to provide essential vitamins, minerals, and fiber. One-quarter of your plate should consist of protein, whether plant-based or animal-based, depending on your preference. The remaining quarter should include carbohydrates, preferably whole grains, to offer sustained energy. Finally, add a small portion of healthy fats, such as avocado, olive oil, or seeds, to round out your meal with essential nutrients and flavor.
Get Creative in the Kitchen
Healthy eating doesn’t have to be boring. Play around with different cooking methods:
Roast your vegetables to bring out their sweetness.
Grill (but don’t let the food char too much to avoid harmful substances).
Sauté, boil, steam, poach—there are so many ways to prepare food!
Experiment with fermenting, braising, stewing, or pressure cooking.
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