However, a balanced diet that is great for your body and mind does not restrict you from pizza or cookies. Believe it or not, it’s better for your overall well-being to have a certain percentage of seemingly unhealthy foods in your diet. We asked nutrition experts for a few tips on eating a balanced diet without shame or regret. These little habits will help you make the right body-fueling choices for the long haul and help you realistically reach your health goals. Most responsible nutrition experts are reluctant to call foods strictly “good” or “bad” and instead think it’s preferable to look at what you eat as being either a healthy choice or a not-so-healthy choice. And those not-so-healthy choices? It’s not the end of the world if you eat them every now and then. “We’ve moved into this very disordered way of thinking about food and diets, in which you’re either all in or all out,” says Christina Stapke, RDN, CD, Seattle-based integrative and functional dietitian. “There is psychological harm that can come from restriction, making you obsessive about what you eat and ultimately just adding more stress to your life, which can spike cortisol and create systemic inflammation.” You’ll want to learn to go easy on excess and added sugar, packaged foods, refined carbs, and even bread and pasta that tend to be heavily processed. In addition, Stapke says you may want to consider avoiding inflammatory foods like gluten, dairy, vegetable oil, and alcohol. Just remember that life is all about balance. These less healthy foods aren’t inherently bad, but it may not be helpful for your overall health to consume an excessive amount. Balance is key (and can prevent harmful binging or restricting cycles). If you’re overwhelmed by clean eating, start small by incorporating one clean food at every meal (and removing one less healthy option). If you take your time and remain kind to yourself, making healthier food choices is more likely to stick without causing psychological harm. You will also want to choose mainly organic, free-range poultry, grass-fed meats, dairy, and eggs. “The pesticides and hormones in our food system can wreak havoc on our bodies and our immune systems,” Stapke explains. “If it’s just too expensive, consider buying organic every other shopping trip. Also, frozen organic vegetables are less expensive but just as nutritious.” “There are so many easy ways to prepare vegetables that make them really pop with flavor,” says Dulan. “I love adding lemon juice and Parmesan cheese to Brussels sprouts or marinating asparagus and radishes in balsamic vinegar.” Roasted or grilled, with the right sauces, your veggies can be a highlight of your meal rather than a side note. And when you’re digging into a big plate of grilled bell peppers loaded with black beans and guacamole, you’ll see just how amazing eating well—with the right balance—can feel.
