Healthy Eating: Definition and How To Do It

By Sarah Elahi, M.A.
​Reviewed by Tchiki Davis, M.A., Ph.D.
Discover the basics of healthy nutrition and tips on making it part of your lifestyle.
*This page may include affiliate links; that means we earn from qualifying purchases of products.
Have you ever resolved to take better care of yourself but then felt overwhelmed by contradictory messages or pressured to try a particular diet or exercise regimen? Or perhaps you feel strongly that it is essential to eat healthily but you don’t know where to begin. In this article, we’ll discuss how to identify healthy eating, why you might consider adopting a healthier diet, and ways to make it easier and more effective for your lifestyle.
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What Is Healthy Eating? (A Definition)

Healthy eating, or good nutrition, is simply eating adequate, well-balanced meals to support your body’s needs (World Health Organisation, 2018). All bodies are different and have their own needs, so a healthy diet might look very different from one person to the next. For example, my friend loves weight lifting and needs a lot of protein to build the muscle required for that. However, my usual exercise is hiking with friends, and since I need plenty of energy to keep up with the group, my body probably needs more carbohydrates to fuel that activity. 
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At the heart of healthy eating is doing what helps you feel well. A healthy diet does not have to look a particular way and can accommodate many types of palates, dietary restrictions, and lifestyles. What matters is figuring out what foods help you feel like your best self.

Benefits of Healthy Eating

Healthy eating can protect you from malnutrition, which is a serious condition that occurs when your body is not getting the nutrients it needs. Many diseases, such as diabetes, cancer, and heart disease, are linked to poor nutrition (World Health Organization, 2022)  while healthy eating can help promote both physical and mental wellness.

Here are some more benefits of healthy eating:
  • Longevity, or living until old age, is positively associated with good nutrition, especially diets high in vitamins and minerals (Ahlberg, 2021). People who eat healthily are less likely to suffer from certain diseases which can cause long-term health issues or premature death, such as heart disease. Researchers found that longevity is not associated with specific “fad” diets, such as those that limit all carbohydrates or all fats (Lim, 2018).  Rather, following a few basic nutrition principles can help people live longer, healthier lives.
  • Lower risk of heart disease, cancer, and diabetes is associated with eating a healthy diet (Centers for Disease Control and Prevention, 2022). If you are worried about a family history of diabetes or heart disease, or simply want to lower your risk of suffering from illness, you might benefit from speaking to your physician about incorporating healthy eating into your lifestyle.
  • Healthy immune function means the ability to fight everyday viruses and bacteria which cause disease. You may have started to pay greater attention to your immunity during the pandemic, and the good news is that it is possible to help your immune system function better through healthy eating. As we age, our bodies inevitably slow down, and immune function decreases, which is why older people are more susceptible to serious complications from diseases like COVID-19 or viruses such as the flu. Eating a diet rich in vitamins, minerals, and antioxidants, such as one that has plenty of fruits and vegetables, can help our bodies fight disease (Calder, 2022).
  • Healthier pregnancies, which reduce the risk of both mothers and babies facing difficult complications or diseases, are strongly correlated with healthy diets (National Institutes of Health, 2022). Eating a healthy diet during pregnancy can promote brain development and healthy birth weight for babies, while reducing risks to the mother, such as anemia (iron deficiency), fatigue, and morning sickness (Allen, 2000). 
  • Strong bones are a major part of wellness. This is true of children, whose bones are still growing, and adults, who can enjoy activities of daily life more easily when they don’t suffer from painful joints or conditions such as osteoporosis. A healthy diet is a major contributor to strong bones (Abrams, 2021).
  • Improved mental health has been linked to eating a healthy diet in many research studies. New research suggests that while we don’t fully understand all the ways in which a healthy diet promotes better mental health, we do know that there is a strong association between poor nutrition and disorders such as anxiety and depression (Adan et al., 2019). On the flip side, improving your diet can benefit your mental health (Adan et al., 2019). For more interesting facts on the relationship between healthy food and the brain, you can watch this TedEd video:

Video: How The Food You Eat Affects Your Brain

Healthy Eating Habits

What does healthy eating actually look like? You already know there isn’t a one-size-fits-all definition or a single type of ideal diet. This is good news. Following a few general guidelines can have a positive and lasting influence on your health, and it doesn’t necessarily mean making drastic changes. 
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Here are some habits to get you started.
  • Eat lots of fruits and vegetables. Fruits, vegetables, and other plant-based foods, such as mushrooms or herbs, are excellent sources of vitamins, minerals, dietary fibre, plant protein, and antioxidants. Eating five or more portions a day is excellent for your overall health and can help prevent many diseases (World Health Organisation, 2022).
  • High-fiber starchy carbohydrates can be healthy for some. Some easy and delicious examples of these foods are potatoes, whole wheat pasta, whole-grain bread, and oatmeal. Not only can this be helpful for preventing constipation and other uncomfortable digestive problems, most of these foods are a great source of B vitamins, which do a lot of important jobs, from helping us maintain healthy brains and nerves to regulating our energy levels (UK National Health Service, 2022).
  • Eat protein every day. Protein helps to build and maintain your bones and muscles. Some foods rich in protein are legumes, nuts, seeds, tofu, fish, eggs, chicken, beef, milk, yogurt, and cheese. If you eat seafood, consider having it at least twice a week because it provides many rich vitamins and healthy fats along with protein.
  • Don’t skip breakfast. While you might be tempted to skip breakfast because you feel rushed in the morning, aren’t hungry right after you wake up, or think it might help you lose weight, recent research shows that breakfast really is the most important meal of the day. Scientists found that people who skip breakfast as a habit are more likely to miss out on important nutrients and have more health problems than those who make time to eat a well-balanced meal to start their day (Fanelli et al., 2021).
  • Add fermented foods to your diet. Fermented foods, like kimchi, sauerkraut, or yogurt with live active cultures are not only delicious additions to your plate, they’re full of probiotics, which keep your gut healthy and happy. Probiotics, or friendly bacteria, have a whole range of health benefits, including better digestion, improved immunity, good skin and hair, and once again, improved mental health (Marco et al., 2017).

Tips for Healthy Eating

So you know you should eat healthy, and you know what foods you can incorporate into a healthy diet. But, it might still feel difficult. There are many things that might make healthy eating an overwhelming goal, but it doesn’t have to be. For example, remember to be kind to yourself. Having a healthy diet is partly about having a healthy relationship with food, which means making mealtimes easy and rewarding for yourself. 
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Here’s a video that talks about creating an environment that makes healthy eating easier:

Video: How to Make Healthy Eating Unbelievably Easy ​

Here are some more tips for healthy eating:
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  • Eat slowly and mindfully. Research has shown that eating mindfully, focusing on your food, and noticing how it tastes and makes you feel, can help you maintain healthy habits (Jordan et al., 2014). As a mother of young children, I often used to find mealtimes chaotic and not conducive to mindful eating. As a result, I’d end up snacking on everyone’s leftovers or unhealthy processed foods like candy or soda. I don’t need to tell you that it had a negative effect on my health. Some of the ways I’ve incorporated mindful eating now are having regular meal times and prepping meals in advance, so that we all have more time to sit together and enjoy our meals.
  • Choose whole grains. Sometimes small things, like changing the type of bread or pasta you eat, can have great benefits. When you buy groceries, try buying starches, which are rich in whole grains, such as whole wheat bread or brown rice. This can improve your digestive health and help keep you fuller. 
  • Drink lots of water. Staying hydrated with water is not only good for your overall health, it can help prevent cravings for sugary beverages such as soda or juice. Many commercially available beverages have lots of sugar added, sugars which are a source of empty calories (meaning they add very little nutritional value but add to your overall calorie intake).

Healthy Eating for Kids

Healthy eating for kids follows the same principles as healthy eating for adults, but some of the challenges of feeding children might be different, especially if you are part of a household which has many types of dietary needs. Here are some recommendations from doctors and nutritionists about encouraging children to have a healthy diet:
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  • Breastfeed babies whenever possible. Breast milk is an ideal food for the youngest humans and contains all the ingredients necessary for babies to thrive. The World Health Organisation recommends breastfeeding for at least six months, although many people might choose to continue for a year or two, or even longer (World Health Organisation, 2022). When breastfeeding isn’t possible, or if you choose not to breastfeed for personal reasons, infant formula is an excellent option, and provides the necessary nutrients for babies. Your pediatrician can recommend a brand that will work for your baby.
  • Avoid added sugars and processed foods. Many foods marketed towards children have empty calories in the form of sugar and sweeteners. In fact, nearly half of children’s diets from the ages of 2 to 18 are made up of empty calories, according to the CDC (Centers for Disease Control and Prevention, 2022). Offering children fruits, vegetables, whole grains, and protein before processed snacks can help them fill up first on what they need.
  • Use meal times as opportunities for connection and enjoyment. Children can be notoriously difficult eaters, and parents often worry about their children not getting adequate nutrition due to their picky nature. Family meal times can be a great time to catch up with children, establish enjoyable traditions and model healthy eating habits, which can help children have a healthy relationship with food (Raising Children, 2019).

Quotes on Healthy Eating

  • "Our food should be our medicine, and our medicine should be our food. "– Hippocrates.
  • "Water is the most neglected nutrient in your diet, but one of the most vital." – Julia Child.
  • “The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.” – Ann Wigmore
  • “Healthy does not mean starving yourself. Healthy means eating the right food in the right amount”. – Karen Salmansohn
  • “When diet is wrong, medicine is of no use. When diet is correct, medicine is of no need”. – Ayurvedic Proverb
  • “Love yourself enough to live a healthy lifestyle.” – Jules Robson

Articles Related to Healthy Eating

Want to learn more? Here are some related articles that might be helpful.

Books Related to Healthy Eating

To keep learning, here are some books to explore:​​

Final Thoughts on Healthy Eating

Healthy eating might seem daunting at first. Learning to eat healthy food and make positive choices is an investment into your own well-being. If you make small changes and lead from a place of treating yourself to the health and wellness you deserve, you might find yourself thriving and even enjoying the process. Speaking with your physician about specialized dietary needs is always helpful. You might even choose to meet with a nutritionist or borrow a healthy cookbook from your library. Remember: even if those options are not available to you right now, it’s okay—a few simple tips can put you on the road to a healthier you.

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