Why and How to Eat Healthier
Healthy food, like whole grains, veggies, and fruit, make us resilient. They reduce our risk of getting sick. And they give us energy without bogging us down. They have vitamins, minerals, and energy that keep us going throughout the day.
Unfortunately, most of the food around us is unhealthy. We're surrounded by junk food. It has too much sugar and is overly processed. It doesn't have the nutrients we need. The energy it gives us actually hurts our body. And it can degrade our mental health.
Even though cheap junk food is hard to avoid, you can do something about your diet. It starts with learning about what's best to eat and how to cook it. You can also get help. Your care provider can connect you with a nutritionist. And social services can help with access to healthy foods.
What are the benefits of healthier eating?
Healthier eating can lower your risk of diseases like heart disease and diabetes. It can help you stick to a healthy weight, which also prevents illness. For example, eating plenty of high fiber foods, like whole grains, is thought to reduce the risk of type 2 diabetes by 20% to 30%.
Junk foods can make us sick. They raise the risk of depression. They cause strain on our organs, and they make it harder to maintain a healthy weight. Parts of the United States have almost no food options other than fast-food restaurants. Some studies have found that people living in these regions are twice as likely to have a heart attack, twice as likely to get diabetes, 4 times as likely to get kidney failure, and 7 times as likely to have a stroke.
The simplest ways to eat healthier
Junk food is easy. That's why most of us eat too much of it. So the best way to eat healthier is to make healthy food easy too. There are 2 big steps to do that:
Eat more veggies. Veggies have key nutrients like vitamins, minerals, and fiber. Getting full on veggies makes us less tempted to eat junk food. Veggies provide steady energy to the body throughout the day. They reduce the risk of many diseases. And they improve our mental health. Aim for 5 servings every day. The amount in a serving depends on the veggie. But in general, a serving of cooked veggies is about the size of a fist.
Eat and drink less sugar. Eating too much sugar can raise your risk of heart disease, diabetes, and other illnesses. It's a significant source of lost healthspan for many people. Foods with too much sugar include soft drinks, fruit juices, candy, and processed foods. Try to reduce or cut them from your diet.
What about taking vitamins?
Some people take vitamins and supplements to make up for what they don't get in their diet. But recent research shows that this has no effect on reducing the risk of most illnesses. In fact, some vitamins in high doses can be harmful.
Vitamins can be important to meet specific medical needs, like iron for anemia or folic acid for pregnancy.
Talk with your provider about whether you need to take vitamins or supplements. For general health, your money might be better spent on nutritious food instead.
How do I get started with healthier eating?
The food industry has put ready-to-go, unhealthy food right where it's easy and tempting.
It can take some effort to make healthy food that is convenient, but it's doable.
Scientists have looked at the best ways to make it easier to eat healthy. Here are the key insights they've learned:
Start with a specific plan. It's easier to stick to a goal if we have a specific plan. "I plan to eat at least 1 green veggie every day" is better than "I plan to eat better." So pick something specific. Pick a food. Pick when you'll eat it.
Make food you love. One of the biggest reasons people avoid veggies is because they think they taste bad. But people around the world have eaten veggies for thousands of years. There are thousands of recipes. Find a recipe with veggies that sounds good. Learn to make it. And then build from there.
Keep experimenting. Some recipes won't work for you. Some foods you won't like. Healthy eating doesn't have to mean forcing yourself to eat food you don't like. Keep trying new things. Learn from what doesn't work. Keep adding to that list of recipes that you love.
Where to find more help
Doctors and researchers have provided many recipes that are rich in healthy foods. Try one of these resources for help with recipes:
Your care provider can also help. They can direct you to nutritionists who can help tailor a diet for your specific health needs. Let your care team know if you're concerned about diet and your health.
What if I can't afford healthy food?
There are many federal, state, and local programs to help. Food banks and food pantries offer free food to those who need it. Other programs that can help include SNAP (formerly called food stamps) and WIC.
Feeding America can help connect you with these services.
Jim's story
At my last checkup, I was shocked when my doctor said I had prediabetes because my blood sugar was high. I decided then and there to make changes to what I ate, 1 step at a time. I started by replacing the soda I was drinking every day with water. Then I learned some new recipes. My favorite is a really delicious garlic-braised greens dish. I found the recipe online. It's actually easy to make. For a snack, I have some almonds, cheese, or cherry tomatoes. I'm feeling good. And my blood sugar is on the way down.