Why You Should Eat Healthy: Benefits of Healthy Food

Since birth, healthcare providers have told us to eat nutritious food and reduce sugary foods. You’ve probably heard that half of your plate should be filled with vegetables, a quarter with lean protein, and the rest with carbohydrates. But what are the reasons behind why you should eat healthy? 

Having a balanced diet leads to many immediate and long-term benefits that can considerably improve your life, not to mention you will have more energy and will not fall sick as often. 

First up, though, let’s clear up a common myth: 

🥘 Does healthy eating mean eating bland and flavorless food? Quite the opposite! Keep reading the article to find out more about a nutritious diet, how to incorporate it into your life, and keep it delicious as always! 

What Does Healthy Eating Really Mean?

Having a healthy diet doesn’t mean eating boiled chicken breast with green peas and celery every day of the week. On the contrary, a healthy diet consists of a wide variety of foods with high nutritional value, such as fish, mangos, or even peanut butter.   

🍕 Take a pizza as an example. By cooking a frozen pizza, you consume sodium, fat, and sugar. However, if you prepare the dish yourself with healthier topping choices, you can easily prepare a nutritious meal. 

Healthy eating doesn’t mean sacrificing flavor—it’s about making mindful choices. With a little extra effort in the kitchen and smarter grocery shopping, you can enjoy both delicious and nutritious meals.

🥙 Why does healthy food matter now more than ever?

With a wide variety of foods with harmful ingredients readily available on the shelves, it’s very important to pay extra attention to what you buy and what you feed your body with. 

In short, eating less salt, saturated fat, and sugar may prevent you from developing chronic noncommunicable diseases (e.g., cancer, heart disease, diabetes, etc.). The long-term benefits of healthy food include a stronger immune system, healthy weight, faster recovery from diseases, etc.  

The Foundation of a Balanced Diet: What Your Body Needs

So, what exactly is a balanced diet? As you might already know, the foundation for a well-balanced diet consists of: 

• Carbohydrates 

• Protein

• Fat

• Vitamins 

• Minerals 

• Fiber

• Water

Let’s look at each component up close to discover why its sources should be present on your plate. 

🥣 Carbohydrates

Over the past few years, many weight loss programs have demonized carbs. However, your body needs carbohydrates to receive energy. Carbs should constitute about 30-50% of your diet. Keep in mind that many different foods fall under the carbs umbrella, from white breads to cookies to sweet potatoes. Here are some healthy sources of carbs to add to your meals:

• Legumes 

• Whole grains 

• Vegetables 

• Whole wheat 

❌ As tempting as they can be, white bread, cookies, and sugary sodas are considered “less-nutritious” carbs and should be limited or avoided for better health. 

🥩 Protein

Your diet should consist of about 20-40% protein to help your body build muscle, increase feelings of fullness, and promote tissue growth. Here are protein-rich sources:

• Legumes, beans, and soybeans 

• Eggs 

• Greek yogurt 

• Poultry 

• Seafood 

• Lean meat 

• Nuts and seeds 

❌ Do your best to avoid “less-nutritous” protein sources, such as processed meats and meat that is high in saturated fat and additives. Examples of such protein are bacon, cold cuts, sausage, deli meats, and hot dogs. 

🫒 Fat

We know that some “diet cultures” want you to get rid of fat and anything fatty from your diet – but hold your horses! Fat-rich foods play a big part in a well-balanced diet and promote energy and hormone production in your body. You just need to know what foods to choose:

• Nuts 

• Seeds 

• Dairy products 

• Avocados 

• Extra virgin olive oil 

• Fatty fish 

❌ Lower the consumption of saturated and trans fats that tend to raise cholesterol in your blood. Having too much cholesterol can increase the risk of a stroke. Foods like butter, red meat, coconut oils, and cheese are all sources of saturated or trans fat. 

🍋 Vitamins and Minerals 

Vitamins and minerals are as important as proteins as they help regulate metabolism, promote cell growth, and other functions. Here are high sources of vitamins and minerals:

• Lean meat 

• Fish 

• Poultry 

• Nuts and seeds 

• Fruits and Vegetables 

🫛 Fiber

Fiber is another essential component of a well-balanced diet as it helps with lowering your cholesterol and sugar levels. It is also known to promote bowel health. Here are some high-fiber foods":

• Peas

• Beans 

• Vegetables 

• Fruit

• Oats

• Brown rice

• Nuts and seeds 

💧Water

Finally, there is water, and while it may not seem necessary, your body needs to stay hydrated. About 20% of the water we consume comes from food, and the rest comes from water and other beverages. Aim to drink at least 0.5-1 ounce per pound of bodyweight a day. 

Healthy Eating Myths vs. Facts

Let’s debunk some of the most common myths about healthy eating and back them up with facts! 

MYTH: Healthy eating means giving up all your favorite foods.

FACT: Healthy eating is having a well-balanced diet, and while you can continue to enjoy a bar of chocolate or a cone of ice cream occasionally, you shouldn’t forget to provide your body with other nutrients. 

MYTH: You have to cut back on carbs to lose weight. 

FACT: You should cut back on simple carbohydrates like white bread and cookies that are higher in calories and do not provide any benefit to your body. However, complex carbohydrates like beans, fruit, and whole grains are all good sources of energy. 

MYTH: You should only eat foods labeled “no-fat” and “low-fat” to lose weight.

FACT: Some foods labeled “no-fat” and “low-fat” may have added ingredients like high sugar, salt, and starch content. Hence, always look at the nutritional value before making a purchase. 

MYTH: Full-fat foods will make you gain weight. 

FACT: Some full-fat foods like fish, nuts, and avocados are high in fat, but they also offer necessary nutritional value and promote growth and development of the body. Hence, you shouldn’t cross out healthy unsaturated fat sources from your diet. When it comes to gaining (or losing weight), it comes down to a calorie balance. 

Mindful Eating and Moderation

Your food choices can be affected by many factors, including psychological, physiological, environmental, and social factors. Your dietary preferences may be influenced by how you feel, what happens in your life, and other determinants. 

To lose weight, it is important to change your relationship with food and prevent your emotions from dictating what you will eat. 

🛑 People often feel the urge to reward themselves with food, leading to added calories and possible guilt of overeating. Choose a reward for your achievement outside of food or alcohol. Go for a walk, ride a bike, treat yourself to a spa service, or have a weekend getaway. 

What if you crave a Dairy Queen Blizzard or hamburger with french fries? At Strong with Sarah, we never get tired of repeating: Go for ANY of your favorite foods and STILL lose weight. What’s the secret? Eat in moderation and watch your portions and overall calorie intake!  

Immediate Benefits of Healthy Food

Most of you are aware of the long-term benefits of eating healthy foods, but not many people know that the effects of a well-balanced diet can be tracked even within the first few days. 

As soon as you reduce your intake of saturated fats and simple carbs and replace them with unsaturated fats, lean proteins, fibers, and complex carbohydrates, you may notice the following changes:

Mental Clarity

If you have never been one of those people who can focus or keep attention for a long time, that may change with better foods. Good nutrition may have a positive effect on concentration and overall cognitive function. 

Higher Energy Levels

With meals packed with proteins, complex carbohydrates, and unsaturated fats, your body will receive a natural boost in energy levels. If you portion your plate appropriately with all the necessary nutrients, you can gain power for the whole day. 

What’s more, you will not feel as sluggish as you might have been after eating processed meats, sugary foods, and saturated fats. 

Improved Mood

There’s no doubt that a piece of chocolate or cake to go with your coffee is one of the best ways to release dopamine. Don’t forget that the effect is temporary. However, if you consume healthy foods on a daily basis, you can regulate blood sugar levels and support brain chemistry, hence reducing mood swings and stress. 

Reduced Inflammation

One of the immediate benefits of switching to a healthier diet is reduced inflammation. If you include tomatoes, olive oil, nuts, and fatty fish in your meal plan, you may benefit from their anti-inflammatory benefits. 

😖 If you suffer from IBS symptoms, read our guide to a FODMAP diet to learn about ways to improve your symptoms. 

What Are the Benefits of Eating Healthy Long-Term? 

The long-term benefits of eating healthy are worth swapping high-calorie foods for nutrient-packed alternatives. A balanced diet is often key to a better life, as the food you consume may affect your body and mind. 

Here are just some of the reasons that will make you change your mind about healthy eating: 

• Healthy eating strengthens your immune system. 

• Nutritious food promotes the health of your whole body, including skin, teeth, and eyes.

• A protein-rich diet supports the growth and maintenance of muscles. 

• Food with a high content of fiber promotes the digestive system's function. 

• Nutrient-packed meals help regulate energy levels and reduce fatigue.

• Essential vitamins and minerals from whole foods keep your bones strong and joints healthy.

• Proper nutrition supports not only health and aids with weight loss, but it can also have a positive effect on mood.

Probably some of the most important reasons to look into what’s stored in your fridge are as follows:

• Reduced risk of cardiovascular diseases (e.g., heart attack, heart failure, and stroke) 

• Lowered risk of developing obesity and type 2 diabetes 

• Possible minimized risk of developing cancer 

🥗 No matter what your reason is for throwing more veggies and lean protein into your diet – with regular exercise and a well-balanced meal plan, you’ll feel more energized and in a better mood. 

How to Make Healthy Eating a Part of Your Daily Routine

Healthy eating isn’t about perfection–it’s about making smart choices and being consistent with your meal plan most of the time. Coaches at Strong with Sarah recommend starting with small changes, like reducing processed items and adding more whole foods. Here are other tips to help you make healthier choices: 

Simple Swaps for a Healthier Diet 

• Choose whole grains over refined grains (brown rice instead of white rice).

• Add more lean proteins, such as fish and chicken, instead of processed meats. 

• Use healthy fats like olive oil instead of saturated fats like butter. 

• Swap high-calorie snacks for nuts, yogurt, and fruit.

Meal Planning Tips 

• Plan meals for the week or at least a few days in advance.

• Cook in batches to save up time instead of buying ready-made meals. 

• Prep ingredients in advance for convenience. 

• Make a grocery list and stick to it. 

• Buy pre-made lean proteins, veggies, and fruits that are ready to eat to keep meals simple

Reading Food Labels 

• Look for whole, recognizable ingredients and try to avoid additives. 

• If you decide to purchase processed foods, opt for the ones with low-sodium content. 

• Check the sugar content of drinks, sauces, and yogurts before buying. 

Hydration as a Part of a Balanced Diet

• Drink at least 8 glasses of water.

• Eat water-rich foods like watermelon, cucumber, and oranges.

• Reduce the consumption of sugary drinks.

Wrapping Up

Eating healthy doesn’t have to be neither boring nor expensive. You don’t have to purchase expensive organic items or always opt for low-fat options. This is what we recommend to our clients who start a well-balanced diet:

✅ Prep meals in advance to save time on cooking. 

✅ Buy in bulk, choose seasonal produce, and cook at home if you are on a tight budget. 

✅ Swap unhealthy snacks with nutritious alternatives. 

If you want to transform your life and regain confidence in your own body–contact Strong with Sarah today! 

We will help you establish a healthy nutrition plan that feels do-able for you, and help you reach your goals by keeping you accountable!