what is healthy eating habits and lifestyle essay

Healthy Lifestyle and Eating Essay

Healthy eating is the process of keeping the body clean, strong, and healthy at all times (Allen, 1926). Healthy living, on the other hand, means that one should be able to eat the right food, get enough exercise, and maintain cleanliness (James, 1907). Unfortunately, many people do not keep track of these requirements. Thus, they end up with serious health problems, which can be difficult to treat. Prevention of these problems can be accomplished through maintaining a healthy lifestyle. Such a lifestyle is achievable by eating the right food and adhering to all the requirements of healthy living.

The human body needs a balanced diet, which includes enough minerals, fats, vitamins, fiber, and carbohydrates (Albrecht, 1932). These substances are required by the body to facilitate the growth and functioning of body tissues. Low energy foods such as vegetables and fruits have small amounts of calories per unit volume of food. Therefore, it is advisable to eat this combination of foods in large volumes as it contains fewer calories, but has nutrients that are essential for optimal body functionality. Incidentally, one should take food that is free from unhealthy fats, but should ensure that whole grains and proteins go alongside fruits and vegetables.

Apart from choosing the best foods for the body, it is also advisable that people should maintain moderate quantities of food intake. For instance, it is prudent to eat less of unhealthy foods such as refined sugar and saturated fats and more of healthy foods such as vegetables and fruits. This pattern of eating has massive health benefits to its adherents. As such, people should strive to develop good eating habits that can sustain them throughout their lives.

Further, it is recommended that one should eat a heavy breakfast an hour after waking up. The breakfast needs to consist of carbohydrates, healthy fats, and proteins in balanced proportions. It should then be followed by light meals throughout the day. This requirement is important since breakfast helps to initiate the body’s metabolism. The light and healthy meals thereafter help maintain a high body energy level that keeps one active throughout the day (Allen, 1926). People should avoid eating late at night. Early dinners are advisable followed by an average of 15 hours of no food until breakfast time the next morning. Past studies show that this pattern helps regulate body weight (James, 1907).

People who are diagnosed with lifestyle diseases such as anemia, high blood pressure, and diabetes among others are advised to follow diets that are rich in fruits and vegetable content (Allen, 1926). Depending on the stage of illness, such people should strictly watch what they eat. For example, high blood pressure patients should cut down on sodium, which is mainly found in salt. They should also avoid foods that have high cholesterol and saturated fats since diets of this sort prompt a high risk of artery clogging. Consequently, it increases the risk of heart attacks and blood vessel diseases (Albrecht, 1932). Further, they need to control the amount of carbohydrates they take.

Carbohydrates should only account for 50% of their daily calories (Allen, 1926). Finally, they are discouraged from foods with a high phosphorous content since they may lead to bone diseases (Allen, 1926). Overweight people constitute another special needs group. They should reduce weight to be healthy. Consequently, they need at least 30 minutes of rigorous physical exercise everyday and a lean diet.

In conclusion, all these groups of people should increase their water intake. Water is essential in the human body since it facilitates the regulation of all body functions. As such, it enhances body health. In this regard, people should strive to take at least eight glasses per day. Apparently, healthy living calls for discipline and commitment. If people foster these two values in the lifestyles, the world will be full of healthy people.

Albrecht, Arthur E. (1932). About foods and markets : A teachers’ handbook and consumers’ guide . New York City, NY: Columbia University. Web.

Allen, Ida C. (1926). Your foods and you or the role of diet . Garden City, NY: Doubleday Page & Company. Web.

James F. (1907). How we are fed: A geographical reader . New York, NY: Macmillan. Web.

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Essay on Importance of Healthy Eating Habits

Students are often asked to write an essay on Importance of Healthy Eating Habits in their schools and colleges. And if you’re also looking for the same, we have created 100-word, 250-word, and 500-word essays on the topic.

Let’s take a look…

100 Words Essay on Importance of Healthy Eating Habits

The necessity of healthy eating.

Healthy eating is crucial for growing bodies. Consuming a balanced diet gives our bodies the nutrients needed to function correctly.

Benefits of Healthy Eating

Eating healthy foods reduces the risk of chronic diseases. It also helps maintain a healthy weight, boosts energy, and improves brain function.

Healthy Eating Habits

Incorporate fruits, vegetables, whole grains, and lean proteins into your meals. Avoid processed foods and sugary drinks. Remember, moderation is key.

Healthy eating habits are essential for a healthy life. Start today and reap the benefits tomorrow.

250 Words Essay on Importance of Healthy Eating Habits

The vitality of healthy eating habits.

The significance of healthy eating habits cannot be underestimated, especially in our current fast-paced world where convenience often trumps nutritional value. Adopting a balanced diet is paramount to maintaining optimal health and enhancing cognitive function.

Nutrition and Physical Health

A diet rich in vitamins, minerals, and other essential nutrients fuels our bodies, supporting vital functions. It aids in maintaining a healthy weight, reducing the risk of chronic diseases like heart disease and diabetes. Consuming fruits, vegetables, lean proteins, and whole grains can significantly improve physical health.

Nutrition and Mental Health

Moreover, our diet directly affects our mental health. Foods rich in omega-3 fatty acids, such as fish and nuts, can enhance brain function, improving memory and mood. Simultaneously, a deficiency in certain nutrients can lead to mental health issues like depression and anxiety.

Establishing Healthy Eating Habits

Establishing healthy eating habits involves more than just choosing the right food. It also includes regular meal times, appropriate portion sizes, and mindful eating. It’s about creating a sustainable lifestyle rather than a temporary diet.

In conclusion, healthy eating habits are a cornerstone of overall well-being. They contribute to physical health, mental health, and quality of life. As college students, it is crucial to prioritize these habits to ensure not only academic success but lifelong health. Let’s remember, our food choices today will shape our health tomorrow.

500 Words Essay on Importance of Healthy Eating Habits

Introduction.

The importance of healthy eating habits cannot be overstated, particularly in a world where fast food and processed meals have become the norm. Healthy eating habits are not just about maintaining an ideal weight or avoiding obesity; they are also about ensuring optimal physical and mental health, and enhancing overall quality of life.

The Role of Nutrition in Human Health

Nutrition plays a pivotal role in human health. A balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats provides the essential nutrients that our bodies need to function properly. These nutrients are vital for maintaining energy levels, supporting brain function, aiding in cellular repair, strengthening the immune system, and preventing chronic diseases.

The Impact of Unhealthy Eating Habits

On the contrary, unhealthy eating habits such as consuming high amounts of processed foods, sugary snacks, and fatty meals can lead to numerous health issues. These include obesity, heart disease, diabetes, and certain types of cancer. Moreover, poor nutrition can also affect mental health, contributing to conditions like depression and anxiety.

Healthy Eating and Cognitive Function

Healthy eating habits are also crucial for cognitive function. Nutrients like Omega-3 fatty acids, antioxidants, and B vitamins, which are found in foods like fish, nuts, fruits, and vegetables, are essential for brain health. They enhance memory, improve mood, and protect against cognitive decline.

Importance of Healthy Eating Habits in College Students

For college students, maintaining healthy eating habits is particularly important. The rigors of academic life, coupled with the challenges of living independently, can lead to poor nutrition. This can result in decreased academic performance, poor concentration, and increased stress levels. By adopting healthy eating habits, students can improve their academic performance, boost their mood, and better manage stress.

In conclusion, healthy eating habits are a cornerstone of good health and well-being. They play a critical role in maintaining physical health, supporting mental well-being, and enhancing cognitive function. For college students, they are particularly important for academic success and stress management. Therefore, it is essential to prioritize healthy eating and make it a part of our daily routine. By doing so, we can improve our health, enhance our quality of life, and set ourselves up for long-term success.

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Healthy Eating Habits

Introduction, nutrition and healthy eating, healthy living strategies, works cited.

Proper nutrition and physical activity are important aspects of healthy livings as their contribution to reducing the rates of chronic diseases is a well-established fact. On the other hand, unhealthy eating habits and lack of physical exercise lead to diseases such as diabetes, obesity, stroke, heart diseases, and osteoporosis, which can sometimes be fatal.

The findings of a study conducted in 1990 established that 14% of all deaths in the U.S. could be attributed to poor eating habits and physical inactivity with sedentary lifestyles, a contributor to 23% of disease-related deaths[1]. Healthy eating habits involve the inclusion of fruits, vegetables, and important minerals in the diet and the reduction of saturated fat intake.

Regular physical activity is essential for healthy living as it reduces the chances of developing coronary heart disease. The reduced physical activity and the changes in eating and dieting habits have long-lasting health consequences on the general health of the public, particularly the children and adolescents.

Developing good eating habits for children and adolescents is important for their long-term nutritional well-being. Proper nutrition, together with regular physical activity, enhances proper physical growth, promotes positive self-esteem, and promotes the children’s capacity to learn. In addition, good nutrition and physical activity also prevent diseases such as obesity.

According to the Center for Disease Control and Prevention, there has been a rapid increase in the rate of children becoming overweight over the past twenty years, attributed to poor nutrition and exercise habits[2]. Proper nutrition and physical exercise habits are important in maintaining a healthy living, and this can be started at an early age.

The parents eating habits influence the children’s feeding practices, and therefore, teaching children healthy eating habits in schools would make them practice healthy behaviors throughout their lives[3]. Increased consumption of vegetables and fruits with a reduction in fat intake coupled with physical activity are among the healthy habits to curb the overweight problems in children.

The consequences of physical inactivity and poor dietary habits in children and adults alike are obesity, which is defined as having a body mass index (BMI) of more than 30k/m2.

The prevalence of obesity increased among the population between 1991 and 2000, affecting all the segments of the population in the U.S[4]. Obesity is the major cause of health complications, including diabetes (type II), hypertension, heart diseases, stroke, osteoarthritis, respiratory complications, and some cancers.

The socio-economic consequences of obesity, now an epidemic, are overwhelming. The intervention strategies usually focus on promoting good eating habits, including a reduction in calorie intake and helping people increase their physical activity. In children, breastfeeding prevents excessive weight gain and obesity in early childhood and adolescence and, thus, a good strategy of reducing childhood obesity[5].

For adults and young people, poor dietary habits and lack of physical activity increase the risk of developing health-related complications. These segments of the population have an increased risk for chronic diseases such as high blood pressure and elevated cholesterol levels.

By establishing healthier eating habits combined with physical activity, the onset of these diseases would be prevented[6]. Additionally, active lifestyles and healthy eating behaviors help people with chronic diseases to cope with or control the effects of the diseases and prevent deterioration of their physical condition.

In order to promote healthy living and prevent complications arising from poor eating habits such as obesity, various healthy living strategies involving behavior change are important[7]. To reduce health-related complications in the elderly, regular physical exercises and sporting, including jogging and regular visits to the gym, can be very helpful.

Given the immense benefits of physical exercises, social support is one way of motivating people to remain physically fit and live healthy lifestyles. This can be achieved by providing programs that help people incorporate exercises into their daily routines.

Furthermore, increasing community-based programs and facilities would encourage people to exercise and in the process, live healthy lifestyles. Increased consumption of vegetables and fruits with lower calorie intake lowers the incidences of diseases, including cardiovascular diseases and some cancers[8].

Excessive intake of saturated fats is the major cause of cardiovascular diseases and cancers[9]. Therefore, to achieve healthy living, the diet should constitute plenty of fruits and vegetables and less saturated fat. Daily consumption of at least two servings of fruit and three servings of vegetables is recommended for healthy living; however, less than 25% of the U.S. population consumes this[10].

For young children and adolescents, school-based physical education (PE) enables students to engage in physical activities to promote their physical well-being and learning. Prolonged television watching among children and adolescents increases overweight incidences among children[11].

This may be because television watching leads to a decline in calorie-burning physical activity and reduces the children’s metabolic rate. Furthermore, television watching may influence the children’s eating habits contributing to an increased risk of obesity.

Physical inactivity and poor eating habits cause health-related complications such as obesity and heart diseases. The intervention methods usually focus on promoting physical exercises and healthier eating habits. Given the current increase in health-related diseases, it is evident that reduced physical activity and unhealthy eating habits have adverse impacts on the general health of the public, more especially the young people.

CDC. Healthy Youth! Childhood Overweight , 2006.

DHHS. Healthy People 2010 . Washington, D.C.: U.S. Government Printing Office. 2000.

McGinnis, John, and Foege, Wrights. “Actual causes of death in the United States.” JAMA 37.2 (1993): 2207-12.

Ness, Amie, and Powles, Jacobs. “Fruit and vegetables and cardiovascular disease: a Review”. Int. J Epidemiol 26.4 (1997): 7-13.

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Why Are Healthy Eating Habits Important?

Whole foods including fruits, veggies, and whole grains can have benefits for your body and mind.

If you’ve ever asked someone how to be healthy, you’ve probably heard this advice: Eat a healthy diet. Really, though, what does that even mean? If you ask many followers of the trendy ketogenic diet , it means shunning sweet potatoes and quinoa in favor of cheese and coconut oil. For another person, it might mean avoiding sugary foods like ice cream and candy at all costs. And someone else may tell you to avoid all dairy and nix gluten.

The problem is that this back-and-forth about what’s truly healthy can cause a whole lot of confusion, not to mention prompt people to try unsustainable and unnecessarily restrictive diets in the name of health. If that’s you, there’s no need for embarrassment: Just be relieved to learn that healthy eating is far simpler than you may think.

RELATED: A Complete Guide to MyPlate

Healthy Versus Unhealthy Eating Habits: What’s the Difference?

“What I promote to clients is a whole-foods diet, meaning, eat foods as close to their original form as possible,” says Alicia Galvin, RD , a nutritionist based in Dallas. When food is processed or refined, it’s stripped of most of its fiber, vitamins, and minerals, and often preservatives are added in their place, she explains.

A plant-based eating pattern is the way to go. “Studies show that people who consume a more plant-based diet have a lower risk of all the chronic diseases,” says Samantha Heller, RD , a senior clinical nutritionist at NYU Langone Health in New York City.

Case in point: One study found that people who stick with plant-based eating patterns have a 16 percent lower risk of developing heart disease, possibly because these diets tend to include more heart-healthy fiber and nutrients like potassium while limiting intake of saturated fat and cholesterol. The definition of plant-based eating can vary, but it includes vegan (no animal products), raw vegan (no animal products and only raw foods), vegetarian (no meat), or even flexitarian (eating vegetarian most of the time).

Also key: cultivating a happy relationship with food. “Food is not the enemy,” says Galvin. Rather than focus on what you shouldn’t be eating, think about what you can add to your plate that will improve your health, like nuts for heart-healthy monounsaturated fatty acids or raspberries for their fiber and antioxidants.

RELATED: 9 Scientific Benefits of Following a Plant-Based Diet

Why Should I Make Healthy Food Choices?

Food is one of the most important tools for a life lived well — and long, says Galvin.

A Healthy Diet Can Help Prevent Disease

“In the United States, the top leading causes of death are related to chronic disease, which comes from having an unhealthy lifestyle,” she says. Smoking, poor nutrition, lack of exercise , and excessive alcohol use are the top causes of chronic disease, which includes heart disease, cancer, and diabetes, according to the Centers for Disease Control and Prevention (CDC) .

Food Choices Affect Your Mental Health

It’s not just our physical health that can see a boost when you prioritize a healthy diet. Research shows that food choices also affect mental health. In one review , study authors report that a diet rich in vitamins and minerals is associated with a lower risk for mental health disorders, including anxiety, depression, and attention-deficit/hyperactivity disorder (ADHD).

Eat a Healthy Diet and You May Lose Weight

Being overweight or having obesity is associated with an increased risk of these health conditions, per the CDC , so weight loss can be important if you have a high body mass index (BMI) . Fortunately, following a high-quality diet in which you pay attention to portion sizes can also help you reach a healthy weight, according to the Mayo Clinic . Another piece of the puzzle: eating mindfully. Turn off the TV or any other distractions while eating, and don’t eat too fast or for emotional reasons, notes the Mayo Clinic .

RELATED: How to Do a ‘Dry January’ Any Month of the Year

Why Should I Strive for a Healthy Lifestyle?

In sum, the payoff of a healthy lifestyle is huge. “Over time, when you make healthy decisions about food, you are at a lower risk for cardiovascular disease, certain cancers, type 2 diabetes, obesity, and even anxiety and depression. You will have more energy, feel better, and may even be in a better mood on a daily basis,” says Heller.

Again, it comes down to the length and quality of your life. In one review , a healthy diet was found to decrease the risk of early death from any cause by 56 percent. Researchers defined a healthy diet as one that focuses on eating whole grains, vegetables, fruits, nuts, and fish. On the other hand, a higher intake of red or processed meats increased the risk of early death by twofold.

RELATED: What Is the Anti-Inflammatory Diet?

How to Improve and Change Your Eating Habits

If your goal is to eat healthier, it can feel overwhelming to think that you have to change up your eating habits all at once. Here are six tips on how to start.

1. Make a Plan for Your New Healthy Diet

The first step is to develop a concrete and specific plan of action, says Heller. For instance, tomorrow morning when it’s time to eat breakfast, plan to skip the fast-food breakfast sandwich and eat a piece of whole-grain toast with peanut butter at home.

2. Save Your Lunch Money

Bringing your lunch to school or work has more than one perk. It’s a good way to save money and use up what you have in the house, and it will likely be more nutritious. One easy way to do that, suggests Heller: Pack leftovers from last night’s dinner.

3. Keep Unhealthy Foods Out of Sight

Purge your pantry and fridge of any unhealthy food, and start thinking about getting only the good stuff into your kitchen. That way you’ll have more of a chance of eating healthy and much less of a chance of eating junk. Make a shopping list so that you can pick up all the vegetables, fruit, and other plant-based foods that you need for the next three days, says Heller.

RELATED: The Ultimate Diet Guide for a Healthier, Less-Stressed You

5. Take Baby Steps

Set small, doable goals, says Galvin. For instance, you want to eat three more servings of vegetables this week: How can you make that happen? Maybe that’s by adding one extra serving of veggies to dinner just three nights this week. Or, you’re going to make one meal that’s bean-based, like chili for lunch just one day this week.

6. Start a Journal to Monitor Food Choices

A food diary is one way to eat healthier, says Heller. It’s not to track calories or carbohydrates — instead, writing down your food habits will help you better understand the why behind what you ate. Getting to this root reason is a critical step toward behavioral change. For instance, you came home after work and binged on chips and salsa while preparing dinner. Revisiting your food diary can help you understand that it was because you skipped breakfast and ate a small, rushed lunch — you were really hungry when you got home and couldn’t wait!

RELATED: Best Diets to Try (and Which to Skip)

Establishing Healthy Eating Habits in Children

If you’re perplexed by the fact that Junior has declared he hates broccoli after liking it last week, or that he finds anything but chicken nuggets or boxed mac ’n’ cheese offensive, you’ll be happy to know you don’t have to force healthy eating habits on your child. What works better? Modeling those healthy habits yourself.

“Home is where we can make the most impact on what our children are eating,” says Heller. That means getting them involved in food shopping and preparation in age-appropriate ways. Make good-for-them food accessible by putting apples and oranges in a bowl on the kitchen counter; give them a variety of foods to snack on when they get home from school and they’re naturally ravenous (baby carrots, edamame); and make an effort to have family dinner together. The last point is especially important. Families who eat together generally consume healthier diets, including more fruits and veggies, and less takeout and fast-food, according to research .

RELATED: What Does Your Child’s BMI Mean for Their Health?

What Are Some Healthy Foods to Eat Every Day?

There are so many healthy foods, and you can choose the ones you like, without worrying about the latest “superfood.” Remember: “There is no bad fruit, vegetable, nut, seed, legume, or whole grain. They’re all good, and there’s no single one that’s magical,” says Heller. Here are a few indisputably healthy foods to incorporate into your meals and snacks:

Fruits Berries, bananas, citrus, mango, kiwi, apples, melons
Vegetables Leafy greens (like kale, arugula, and collard greens), peppers, carrots, sweet potatoes, mushroom, squash
Legumes Beans, lentils, dried peas, hummus
Whole grains Brown rice, wild rice, whole-grain bread, quinoa, amaranth, millet , bulgur
Nuts and seeds Almonds, pistachios, cashews, walnuts, chia seeds, flaxseed, hemp, sunflower, pumpkin seeds

RELATED: 10 of the Best Plant-Based Sources of Protein

What Are Some Diets That Promote Balanced Eating?

Following a diet that promotes balanced eating rather than a trendy diet that lays out several rules and restrictions, and possibly cuts entire food groups, is a more sustainable approach, says Heller. These include the Mediterranean diet , the DASH diet , the MIND diet (a combination of DASH and Mediterranean that’s focused on brain-friendly foods to help prevent Alzheimer’s disease), as well as a vegetarian diet (if you choose to avoid meat).

RELATED: U.S. News & World Report’s Best and Worst Diets

One Last Thing on the Importance of Healthy Eating

Filling your plate with plant foods like vegetables, fruits, legumes, nuts, seeds, and whole grains will help protect your body against chronic diseases, including heart disease and diabetes. Avoid fad diets, which are short-lived and unsustainable.

“Our body’s mission is to keep us alive,” says Heller. “We can help our body do that by supplying it with the nutrients it needs to keep it healthy, so you can feel great every day.”

Editorial Sources and Fact-Checking

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy . We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

Kim H et al. Plant-Based Diets Are Associated With a Lower Risk of Incident Cardiovascular Disease, Cardiovascular Disease Mortality, and All-Cause Mortality in a General Population of Middle-Aged Adults. Journal of the American Heart Association . August 20, 2019.
About Chronic Diseases. Centers for Disease Control and Prevention . July 21, 2022.
Lim SY et al. Nutritional Factors Affecting Mental Health. Clinical Nutrition Research . July 2016.
Causes of Obesity. Centers for Disease Control and Prevention . March 21, 2022.
Portion Control for Weight Loss. Mayo Clinic . September 1, 2023.
Balzer D. Mayo Clinic Minute: Mindfulness While Eating. Mayo Clinic . December 6, 2019.
Schwingshackl L et al. Food Groups and Risk of All-Cause Mortality: A Systematic Review and Meta-Analysis of Prospective Studies. The American Journal of Clinical Nutrition . June 2017.
Walton K et al. Exploring the Role of Family Functioning in the Association Between Frequency of Family Dinners and Dietary Intake Among Adolescents and Young Adults. JAMA Network Open . November 21, 2018.

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Persuasive Essay on Eating Healthy

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Essay on Healthy Lifestyle for Students and Children

500+ Words Essay on Healthy Lifestyle

It is said that it is easy to learn and maintain bad habits but it is very difficult to switch them back. The issue of a healthy lifestyle is very serious but the people take it very lightly. Often, it is seen that the people take steps to improve their lifestyle but due to lack of determination quits in the midway.

Moreover, for a healthy lifestyle is it important that you take small and one-step at a time. Also, do not go overboard with it. Besides, this healthy lifestyle will help you in life in a lot of ways.

Habits That Keeps You Healthy

For keeping your body and mind healthy you have to follow certain rules that will help you achieve your goal. Besides, there are certain measures that will help you to stay healthy.

First of all, for being healthy you have to plan and follow a strict diet. This diet should contain all the essential minerals and vitamins required by the body. Also, eat only healthy food and avoid junk and heavily carbohydrate and fatty food.

In addition, wake up early in the morning because first of all, it’s a healthy habit. Secondly, waking up early means you can get ready for your work early, spend some quality time with your family. Besides, this decides time for your sleep and sleep early because it de-stresses body.

Doing exercise regularly makes your body more active and it also releases the pent-up stress from the muscles.

Avoid the mobile- the biggest drawback of this generation is that they are obsessed with their mobile phones. Moreover, these phones cause many physical and mental problem for them. So, to avoid the negative effects of mobile the usage volume of them should be reduced.

Connecting with positive minds because the more you indulge with these people then less you will go to the negative side.

Get the huge list of more than 500 Essay Topics and Ideas

The things that should be avoided for a healthy lifestyle

We knew that there are several bad habits that affect our healthy lifestyle. These habits can cause much harm to not only to the body but to the society too. In addition, these habits are also the cause of many evils of society. The major healthy lifestyle destroying habits are smoking, drinking, junk food, addiction , meal skipping, and overuse of pills.

All these activities severely damage body parts and organs which cannot be replaced easily. Besides, they not only cause physical damage but mental damage too.

Benefits of a Healthy Lifestyle

A healthy lifestyle has many benefits not only for the body but for the mind too. Also, if you follow a healthy lifestyle then you can reduce the risk of having cancer, heart disease, diabetes, obesity, and osteoporosis.

To sum it up, we can say that there are various benefits of living a healthy lifestyle. Also, a healthy lifestyle has many benefits to your social as well as personal life. Besides, it improves the relationships in the family. Most importantly, the person who lives a healthy lifestyle lives longer as compared to those who do not.

FAQs on Healthy Lifestyle

Q.1 Give some tips to live a healthy lifestyle. A.1 Some tips for staying healthy are eating a balanced diet, maintain weight, having enough sleep, sleep early and wake up early, use mobile lesser, etc.

Q.2 What is good health? A.2 Good health means freedom from sickness and diseases. It is a costly gift of nature to us for living a purposeful life. Also, good health means that we can do more work than our capacity without getting tired.

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Essays About Eating Healthy Foods: 7 Essay Examples And Topic Ideas

If you’re writing essays about eating healthy foods, here are 7 interesting essay examples and topic ideas.

Eating healthy is one of the best ways to maintain a healthy lifestyle. But we can all struggle to make it a part of our routine. It’s easier to make small changes to your eating habits instead for long-lasting results. A healthy diet is a plan for eating healthier options over the long term and not a strict diet to be followed only for the short.

Writing an essay about eating healthy foods is an exciting topic choice and an excellent way to help people start a healthy diet and change their lifestyles for the better. Tip: For help with this topic, read our guide explaining what is persuasive writing ?

1. The Definitive Guide to Healthy Eating in Real Life By Jillian Kubala

2. eating healthy foods by jaime padilla, 3. 5 benefits of eating healthy by maggie smith, 4. good food bad food by audrey rodriguez, 5. what are the benefits of eating healthy by cathleen crichton-stuart, 6. comparison between healthy food and junk food by jaime padilla, 7. nutrition, immunity, and covid-19 by ayela spiro and helena gibson-moore, essays about eating healthy foods topic ideas, 1. what is healthy food, 2. what is the importance of healthy food, 3. what does eating healthy mean, 4. why should we eat healthy foods, 5. what are the benefits of eating healthy foods, 6. why should we eat more vegetables, 7. can you still eat healthy foods even if you are on a budget.

“Depending on whom you ask, “healthy eating” may take many forms. It seems that everyone, including healthcare professionals, wellness influencers, coworkers, and family members, has an opinion on the healthiest way to eat. Plus, nutrition articles that you read online can be downright confusing with their contradictory — and often unfounded — suggestions and rules. This doesn’t make it easy if you simply want to eat in a healthy way that works for you.”

Author Jillian Kubala is a registered dietitian and holds a master’s degree in nutrition and an undergraduate degree in nutrition science. In her essay, she says that healthy eating doesn’t have to be complicated and explains how it can nourish your body while enjoying the foods you love. Check out these essays about health .

“Eating provides your body with the nourishment it needs to survive. A healthy diet supplies nutrients (such as protein, vitamins and minerals, fiber, and carbohydrates), which are important for your body’s growth, development, and maintenance. However, not all foods are equal when it comes to the nutrition they provide. Some foods, such as fruits and vegetables, are rich in vitamins and minerals; others, such as cookies and soda pop, provide few if any nutrients. Your diet can influence everything from your energy level and intellectual performance to your risk for certain diseases.”

Author Jaime Padilla talks about the importance of a healthy diet in your body’s growth, development, and maintenance. He also mentioned that having a poor diet can lead to some health problems. Check out these essays about food .

“Eating healthy is about balance and making sure that your body is getting the necessary nutrients it needs to function properly. Healthy eating habits require that people eat fruits, vegetables, whole grains, fats, proteins, and starches. Keep in mind that healthy eating requires that you’re mindful of what you eat and drink, but also how you prepare it. For best results, individuals should avoid fried or processed foods, as well as foods high in added sugars and salts.”

Author Maggie Smith believes there’s a fine line between healthy eating and dieting. In her essay, she mentioned five benefits of eating healthy foods – weight loss, heart health, strong bones and teeth, better mood and energy levels, and improved memory and brain health – and explained them in detail.

You might also be interested in our round-up of the best medical authors of all time .

“From old generation to the new generation young people are dying out quicker than their own parents due to obesity-related diseases every day. In the mid-1970s, there were no health issues relevant to obesity-related diseases but over time it began to be a problem when fast food industries started growing at a rapid pace. Energy is naturally created in the body when the nutrients are absorbed from the food that is consumed. When living a healthy lifestyle, these horrible health problems don’t appear, and the chances of prolonging life and enjoying life increase.”

In her essay, author Audrey Rodriguez says that having self-control is very important to achieving a healthy lifestyle, especially now that we’re exposed to all these unhealthy yet tempting foods that all these fast-food restaurants offer. She believes that back in the early 1970s, when fast-food companies had not yet existed and home-cooked meals were the only food people had to eat every day, trying to live a healthy life was never a problem.

“A healthful diet typically includes nutrient-dense foods from all major food groups, including lean proteins, whole grains, healthful fats, and fruits and vegetables of many colors. Healthful eating also means replacing foods that contain trans fats, added salt, and sugar with more nutritious options. Following a healthful diet has many health benefits, including building strong bones, protecting the heart, preventing disease, and boosting mood.”

In her essay, Author Cathleen Crichton-Stuart explains the top 10 benefits of eating healthy foods – all of which are medically reviewed by Adrienne Seitz, a registered and licensed dietitian nutritionist. She also gives her readers some quick tips for a healthful diet.

“In today’s generation, healthy and unhealthy food plays a big role in youths and adults. Many people don’t really understand the difference between healthy and unhealthy foods, many don’t actually know what the result of eating too many unhealthy foods can do to the body. There are big differences between eating healthy food, unhealthy food and what the result of excessively eating them can do to the body. In the ongoing battle of “healthy vs. unhealthy foods”, unhealthy foods have their own advantage.”

Author Jaime Padilla compares the difference between healthy food and junk food so that the readers would understand what the result of eating a lot of unhealthy foods can do to the body. He also said that homemade meals are healthier and cheaper than the unhealthy and pricey meals that you order in your local fast food restaurant, which would probably cost you twice as much.

“The Covid-19 pandemic has sparked both an increased clinical and public interest in the role of nutrition and health, particularly in supporting immunity. During this time, when people may be highly vulnerable to misinformation, there have been a plethora of media stories against authoritative scientific opinion, suggesting that certain food components and supplements are capable of ‘boosting’ the immune system. It is important to provide evidence-based advice and to ensure that the use of non-evidence-based approaches to ‘boost’ immunity is not considered as an effective alternative to vaccination or other recognized measures.”

Authors Ayela Spiro, a nutrition science manager, and Helena Gibson-Moore, a nutrition scientist, enlighten their readers on the misinformation spreading in this pandemic about specific food components and supplements. They say that there’s no single food or supplement, or magic diet that can boost the immune system alone. However, eating healthy foods (along with the right dietary supplements), being physically active, and getting enough sleep can help boost your immunity.

If you’re writing an essay about eating healthy foods, you have to define what healthy food is. Food is considered healthy if it provides you with the essential nutrients to sustain your body’s well-being and retain energy. Carbohydrates, proteins, fats, vitamins, minerals, and water are the essential nutrients that compose a healthy, balanced diet.

Eating healthy foods is essential for having good health and nutrition – it protects you against many chronic non-communicable diseases, including heart disease, diabetes, and cancer. If you’re writing an essay about eating healthy foods, show your readers the importance of healthy food, and encourage them to start a healthy diet.

Eating healthy foods means eating a variety of food that give you the nutrients that your body needs to function correctly. These nutrients include carbohydrates, proteins, fats, vitamins, minerals, and water. In your essay about eating healthy foods, you can discuss this topic in more detail so that your readers will know why these nutrients are essential.

Eating healthy foods includes consuming the essential nutrients your body requires to function correctly (such as carbohydrates, proteins, fats, vitamins, minerals, and water) while minimizing processed foods, saturated fats, and alcohol. In your essay, let your readers know that eating healthy foods can help maintain the body’s everyday functions, promote optimal body weight, and prevent diseases.

Eating healthy foods comes with many health benefits – from keeping a healthy weight to preventing long-term diseases such as heart disease, stroke, diabetes, and cancer. So if you’re looking for a topic idea for your essay, you can consider the benefits of eating healthy foods to give your readers some useful information, especially for those thinking of starting a healthy diet.

Ever since we were a kid, we have all been told that eating vegetables are good for our health, but why? The answer is pretty simple – vegetables are loaded with the essential nutrients, vitamins, and minerals that our body needs. So, if you’re writing an essay about eating healthy foods, this is an excellent topic to get you started.

Of course, you definitely can! Fresh fruits and vegetables are typically the cheapest options for starting a healthy diet. In your essay about eating healthy foods, you can include some other cheap food options for a healthy diet – this will be very helpful, especially for readers looking to start a healthy diet but only have a limited amount of budget set for their daily food.

For help with this topic, read our guide explaining what is persuasive writing ?

If you’re stuck picking your next essay topic, check out our round-up of essay topics about education .

Bryan Collins is the owner of Become a Writer Today. He's an author from Ireland who helps writers build authority and earn a living from their creative work. He's also a former Forbes columnist and his work has appeared in publications like Lifehacker and Fast Company.

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Healthy Living Guide 2020/2021

A digest on healthy eating and healthy living.

Cover image of the Healthy Living Guide downloadable PDF

As we transition from 2020 into 2021, the COVID-19 pandemic continues to affect nearly every aspect of our lives. For many, this health crisis has created a range of unique and individual impacts—including food access issues, income disruptions, and emotional distress.

Although we do not have concrete evidence regarding specific dietary factors that can reduce risk of COVID-19, we do know that maintaining a healthy lifestyle is critical to keeping our immune system strong. Beyond immunity, research has shown that individuals following five key habits—eating a healthy diet, exercising regularly, keeping a healthy body weight, not drinking too much alcohol, and not smoking— live more than a decade longer than those who don’t. Plus, maintaining these practices may not only help us live longer, but also better. Adults following these five key habits at middle-age were found to live more years free of chronic diseases including type 2 diabetes, cardiovascular disease, and cancer.

While sticking to healthy habits is often easier said than done, we created this guide with the goal of providing some tips and strategies that may help. During these particularly uncertain times, we invite you to do what you can to maintain a healthy lifestyle, and hopefully (if you’re able to try out a new recipe or exercise, or pick up a fulfilling hobby) find some enjoyment along the way.

Download a copy of the Healthy Living Guide (PDF) featuring printable tip sheets and summaries, or access the full online articles through the links below.

In this issue:

Understanding the body’s immune system
Does an immune-boosting diet exist?
The role of the microbiome
A closer look at vitamin and herbal supplements
8 tips to support a healthy immune system
A blueprint for building healthy meals
Food feature: lentils
Strategies for eating well on a budget
Practicing mindful eating
What is precision nutrition?
Ketogenic diet
Intermittent fasting
Gluten-free
10 tips to keep moving
Exercise safety
Spotlight on walking for exercise
How does chronic stress affect eating patterns?
Ways to help control stress
How much sleep do we need?
Why do we dream?
Sleep deficiency and health
Tips for getting a good night’s rest

Printable bingo card for the Healthy Living Bingo Challenge

English that goes straight to the heart

Healthy Eating Habits Essay

The greatest wealth is our own health. People eat junk foods and other unhealthy food items only for taste. They don’t even have time to nourish their bodies with the required diet.

After going through our post “Healthy Eating Habits Essay” you will be able to understand the importance of healthy food.

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Healthy Eating Habits Essay (500+ Words)

Introduction:

In our fast-paced world, where the pursuit of material wealth often dominates, it is crucial to recognize the paramount importance of maintaining good health. While wealth can be accumulated through hard work and dedication, it cannot buy genuine well-being. Healthy eating habits play a pivotal role in nurturing our bodies and promoting a balanced, fulfilling life. By prioritizing a nutritious diet and making conscious food choices, we can safeguard our physical, mental, social, intellectual, and financial well-being.

The Importance of a Balanced Diet:

A balanced diet is one that incorporates all the essential nutrients our bodies require in adequate quantities. It is essential to consume a variety of foods that provide essential proteins, vitamins, minerals, healthy fats, and calories. A wholesome diet should include fresh fruits, vegetables, whole grains, lean proteins, dairy products, and healthy fats. These nutrients work synergistically to maintain and improve overall health, boost immunity, reduce stress levels, and prevent chronic diseases.

Promoting Physical Health:

Nourishing our bodies with a balanced diet is crucial for maintaining optimal physical health. The consumption of fresh, unprocessed foods provides us with essential vitamins and minerals, which are vital for the proper functioning of our organs and bodily systems. Regular intake of fruits, vegetables, and whole grains can reduce the risk of heart disease, diabetes, and obesity. Additionally, a well-balanced diet supports healthy weight management, provides sustained energy levels, and enhances physical performance.

Mental and Emotional Well-being:

Healthy eating habits not only benefit our physical health but also significantly impact our mental and emotional well-being. Research has shown a strong connection between diet and mood. Nutrient-rich foods help regulate brain chemistry, leading to improved concentration, enhanced memory, and reduced risk of mental health disorders such as depression and anxiety. A well-nourished brain is better equipped to handle stress, promoting a positive outlook and emotional resilience.

Social and Intellectual Enhancement:

Adopting healthy eating habits can also foster positive social interactions and intellectual growth. Sharing meals with loved ones creates opportunities for bonding and nurturing relationships. Additionally, proper nutrition supports cognitive function, enabling sharper focus, improved memory retention, and enhanced problem-solving abilities. By fueling our bodies with the right nutrients, we optimize our potential for personal and professional growth.

Financial Implications:

Maintaining good health through healthy eating habits can have significant financial benefits. While the immediate cost of nutritious food may seem higher, it pales in comparison to the long-term expenses associated with medical treatments and managing chronic illnesses. By prioritizing preventive measures, such as a balanced diet, we can minimize healthcare costs and invest in a healthier future. Furthermore, optimal health positively influences productivity, potentially leading to higher career opportunities and financial success.

Conclusion:

In a world where materialistic pursuits often take precedence, it is essential to recognize that the greatest wealth lies within our own health. Healthy eating habits play a fundamental role in nurturing our bodies and fostering overall well-being. By adopting a balanced diet and making conscious food choices, we can enhance physical health, promote mental and emotional well-being, improve social connections, stimulate intellectual growth, and even benefit financially. Let us prioritize our health and embrace the gift of good health as nature’s most valuable treasure.

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Health Capsule

How Your Eating Habits Affect Your Health

Young woman in grocery store looking at apples.

A new study shows how the things you eat can influence your risk of dying from heart disease, stroke, or type 2 diabetes. The findings suggest ways to change your eating habits to improve your health.

Experts already know that a healthy eating plan includes vegetables, fruits, whole grains, and fat-free or low-fat dairy products. A healthy diet also includes lean meats, poultry, fish, beans, eggs, and nuts. It limits saturated and trans fats, sodium, and added sugars.

NIH-funded scientists analyzed how these 10 dietary factors affect your risk of death from heart disease, stroke, and type 2 diabetes. These are known as cardiometabolic diseases. The team relied on data from the CDC’s National Health and Nutrition Examination Survey (NHANES) and national mortality data.

The scientists found that risk of death from the 3 diseases was higher for those who consumed too much sodium, processed meat, sugar-sweetened beverages, and unprocessed red meat. Risk of death was also higher among those who didn’t eat enough nuts and seeds, seafood omega-3 fats, vegetables, fruits, whole grains, or polyunsaturated fats. According to the analysis, nearly half (45%) of deaths in 2012 from the 3 diseases was associated with too much or too little of these 10 dietary factors.

“This study establishes the number of cardiometabolic deaths that can be linked to Americans’ eating habits, and the number is large,” explains Dr. David Goff, a heart disease and public health expert at NIH. “Second, it shows how recent reductions in those deaths relate to improvements in diet, and this relationship is strong. There is much work to be done in preventing heart disease, but we also know that better dietary habits can improve our health quickly, and we can act on that knowledge by making and building on small changes that add up over time.”

Essay on Healthy Food

Food is essential for our body for a number of reasons. It gives us the energy needed for working, playing and doing day-to-day activities. It helps us to grow, makes our bones and muscles stronger, repairs damaged body cells and boosts our immunity against external harmful elements like pathogens. Besides, food also gives us a kind of satisfaction that is integral to our mental wellbeing, but there are some foods that are not healthy. Only those food items that contain nutrients in a balanced proportion are generally considered as healthy. People of all ages must be aware of the benefits of eating healthy food because it ensures a reasonably disease-free, fit life for many years.

Switching to a healthy diet doesn't have to be a one-size-fits-all approach. You don't have to be perfect, you don't have to eliminate all of your favourite foods and you don't have to make any drastic changes all at once—doing so frequently leads to straying or abandoning your new eating plan.

Making a few tiny modifications at a time is a recommended approach. Maintaining modest goals will help you achieve more in the long run without feeling deprived or overwhelmed by a very drastic diet change. Consider a healthy diet as a series of tiny, accessible actions such as including a salad in your diet once a day. You can slowly add additional healthy options as your minor modifications become habitual.

Cultivating a positive relationship with food is also crucial. Rather than focusing on what you should avoid, consider what you may include on your plate that will benefit your health such as nuts for heart-healthy, predominant fat that reduces low-density lipoprotein levels called monounsaturated fatty acids(raspberries) for fibre and especially the substances that inhibit oxidation which we call antioxidants.

Why is Healthy Food Important?

Living a healthy lifestyle has immense payback. Over time, making smart eating choices lowers your risk of cardiovascular disease, certain malignancies, type 2 diabetes, obesity, and even anxiety and depression. Daily, you will have more energy, feel better and possibly even be in a better mood.

It all boils down to how long and how good your life is. According to several surveys, A healthy diet consists of whole grains, vegetables, fruits, nuts, and fish. A higher diet of red or processed meats on the other hand doubled the chance of dying young.

Types of Healthy Food:

Following are the various types of healthy foods and their respective nutritional value:

Cereals,potatoes,bread and other root vegetables- These are the main sources of carbohydrates. The calories obtained from them enable us to do work.

Pulses, milk and milk products, eggs, bird meat, animal meat in limited quantities - these are great sources of protein. They build muscles and repair the damaged cells of our body, i.e., they are important for our immunity.

Ghee, butter, nuts and dry fruits, edible oil used in restrained quantities- These are rich sources of good fat. They provide more energy to our body than carbohydrates but should be consumed in a smaller amount.

Fresh fruits, vegetables and leafy vegetables, fish, egg, milk-these are good sources of vitamins, minerals and antioxidants are essential for normal functioning of the body. Though they are needed in small amounts, nowadays, nutrition experts prescribe their higher consumption as they help to fight lifestyle diseases like diabetes, obesity and even cancer.

Different types of healthy food when included in our daily diet in the right proportions along with water and roughage comprise a balanced diet. However, a balanced diet is not the same for all individuals considering many factors. It depends on a person’s age, gender, condition of the body-healthy or suffering from any disease and the type of work or physical activity a human does.

Benefits of Eating Healthy

Healthy food intake nourishes both our physical and mental health and helps us stay active for many years. One who break downs this broad benefit into micro-benefits will see that eating healthy:

Helps us in weight management

Makes us agile and increases our productivity

Decreases the risk of heart diseases, stroke, diabetes mellitus, poor bone density, and some cancers, etc.

Helps in uplifting mood

Improves memory

Improves digestion and appetite

Improves sleep cycle

Healthy food habits are inculcated in children by their parents early on. These habits along with the right education and physical exercise lead to an overall development of an individual which ultimately becomes the greatest resource of a country.

What is Unhealthy Food or Junk Food?

To fully understand the prominence of healthy food in our diet, we must also be aware of unhealthy food, that is, the food that we must avoid eating. These are mainly junk food items which are low in nutritional value and contain an excessive amount of salt, sugar and fats which is not healthy for a human body.

Junk food is one of the unhealthy intakes in the present day scenario. It makes us more unfit than ever before. It is high time that one realised this and adopted a healthy food habit for a sustainable lifestyle.

Steps to improve Eating Habits:

Make a detailed plan; break down the timings; kind of food to be included in each meal and keep the plan weekly and avoid making the process dull and repetitive.

Cook your food, minimise eating from outside. It helps keep the ingredients, quality and measurements in check as well as saves money.

Stock your kitchen with healthy snacks for your cravings rather than processed food so that your options are reduced to consuming unhealthy food.

Take the process slowly. You do not have to have a strict plan; ease yourself into a healthy mindset. Your mind and body will adjust gradually. Consistency is important.

Track your eating habits to understand the intake of food, items, portions etc. This motivates you to see the progress over time and make changes according to your needs.

Myths About Healthy Food:

Carrots affect eyesight: According to historic times, during World War II, there was a popular belief that eating a lot of veggies would assist maintain the pilot's eyes in good repair. In actuality, the fighter pilot's eyesight was aided by advanced technology. However, the myth has persisted since then and many parents still use this narrative to get their children to eat more veggies. Carrots are high in vitamin A and make a terrific supplement to any healthy diet, but they don't usually help you see better.

Fat-Free Food : Health foods continue to dominate grocery store shelves but it's always a good idea to look beyond the label before buying. This is especially true when it comes to "fat-free," "low-fat," and "non-fat" foods. It's generally true that anything with less fat is preferable for some dairy and meat items.

Lower fat alternatives in packaged and processed foods contain other dangerous additives as fat substitutes. Manufacturers compensate for the loss of fat in packaged cookies, for example, by adding other undesirable elements like sugar.

Protein shakes: Pre-made smoothie beverages and protein powder mixes which typically claim to contain less sugar than milkshakes, slushies and diet sodas are likely to be the popular choice among customers because of the above mentioned reason. They both have the same amount of sugar and artificial sweeteners.

However, this is not true of all pre-made protein shakes and smoothies. Many of them, particularly the plant-based mixtures, are still nutritious additions to a balanced diet. Check the nutrition label to be sure there are no added sugars or artificially sweetened mixtures.

Organic food is better: Foods that are grown organically are better for you. Nutritionists labelling a product as organic doesn't mean it's superior to non-organic foods. It's a popular misperception that organic produce is nutritionally superior to non-organic produce. Organic produce has the same caloric and nutritional value as non-organic produce since it is grown and prepared according to federal rules.

FAQs on Healthy Food Essay

1) Is sugar unhealthy?

Sugar is considered to be harmful for a healthy diet. Since it tastes so good in many foods, humans tend to increase it’s intake. It is also hidden in foods you wouldn't expect. It makes body organs fat, depresses well-being and also leads to heart diseases. However, to maintain a healthy diet, it is necessary to distinguish between natural and added sugars. Sugars are carbs that provide an essential source of energy and nourishment, nevertheless, sugar is often added to many popular dishes, which is when sugar becomes unhealthy. Natural sugars found in fruits and vegetables are regarded as healthy when consumed in moderation. Still added sugars give little nutritional benefit and contribute considerably to weight gain, compromising your healthy diet. As a result, it's critical to double-check the label.

2) What is Omega 3?

Omega-3 is the superfood of the fat group, which is particularly useful for various conditions, since the term "superfood" was coined. Omega-3 fatty acid is a medicine used in treating nutritional deficiencies. It is one of the essential nutrients with good antioxidant properties. Depression, memory loss, heart problems, joint and skin disorders and general improvement of physical and mental health and wellness are among them. Omega-3 which is abundant in fish-based diets is considered a necessary fatty acid for good health.

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Open access
Published: 06 December 2017

Healthy food choices are happy food choices: Evidence from a real life sample using smartphone based assessments

Deborah R. Wahl 1 na1 ,
Karoline Villinger 1 na1 ,
Laura M. König ORCID: orcid.org/0000-0003-3655-8842 1 ,
Katrin Ziesemer 1 ,
Harald T. Schupp 1 &
Britta Renner 1

Scientific Reports volume 7 , Article number: 17069 ( 2017 ) Cite this article

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Human behaviour

Research suggests that “healthy” food choices such as eating fruits and vegetables have not only physical but also mental health benefits and might be a long-term investment in future well-being. This view contrasts with the belief that high-caloric foods taste better, make us happy, and alleviate a negative mood. To provide a more comprehensive assessment of food choice and well-being, we investigated in-the-moment eating happiness by assessing complete, real life dietary behaviour across eight days using smartphone-based ecological momentary assessment. Three main findings emerged: First, of 14 different main food categories, vegetables consumption contributed the largest share to eating happiness measured across eight days. Second, sweets on average provided comparable induced eating happiness to “healthy” food choices such as fruits or vegetables. Third, dinner elicited comparable eating happiness to snacking. These findings are discussed within the “food as health” and “food as well-being” perspectives on eating behaviour.

Effects of single plant-based vs. animal-based meals on satiety and mood in real-world smartphone-embedded studies

what is healthy eating habits and lifestyle essay

Eating Style and the Frequency, Size and Timing of Eating Occasions: A cross-sectional analysis using 7-day weighed dietary records

Interindividual variability in appetitive sensations and relationships between appetitive sensations and energy intake

Introduction.

When it comes to eating, researchers, the media, and policy makers mainly focus on negative aspects of eating behaviour, like restricting certain foods, counting calories, and dieting. Likewise, health intervention efforts, including primary prevention campaigns, typically encourage consumers to trade off the expected enjoyment of hedonic and comfort foods against health benefits 1 . However, research has shown that diets and restrained eating are often counterproductive and may even enhance the risk of long-term weight gain and eating disorders 2 , 3 . A promising new perspective entails a shift from food as pure nourishment towards a more positive and well-being centred perspective of human eating behaviour 1 , 4 , 5 . In this context, Block et al . 4 have advocated a paradigm shift from “food as health” to “food as well-being” (p. 848).

Supporting this perspective of “food as well-being”, recent research suggests that “healthy” food choices, such as eating more fruits and vegetables, have not only physical but also mental health benefits 6 , 7 and might be a long-term investment in future well-being 8 . For example, in a nationally representative panel survey of over 12,000 adults from Australia, Mujcic and Oswald 8 showed that fruit and vegetable consumption predicted increases in happiness, life satisfaction, and well-being over two years. Similarly, using lagged analyses, White and colleagues 9 showed that fruit and vegetable consumption predicted improvements in positive affect on the subsequent day but not vice versa. Also, cross-sectional evidence reported by Blanchflower et al . 10 shows that eating fruits and vegetables is positively associated with well-being after adjusting for demographic variables including age, sex, or race 11 . Of note, previous research includes a wide range of time lags between actual eating occasion and well-being assessment, ranging from 24 hours 9 , 12 to 14 days 6 , to 24 months 8 . Thus, the findings support the notion that fruit and vegetable consumption has beneficial effects on different indicators of well-being, such as happiness or general life satisfaction, across a broad range of time spans.

The contention that healthy food choices such as a higher fruit and vegetable consumption is associated with greater happiness and well-being clearly contrasts with the common belief that in particular high-fat, high-sugar, or high-caloric foods taste better and make us happy while we are eating them. When it comes to eating, people usually have a spontaneous “unhealthy = tasty” association 13 and assume that chocolate is a better mood booster than an apple. According to this in-the-moment well-being perspective, consumers have to trade off the expected enjoyment of eating against the health costs of eating unhealthy foods 1 , 4 .

A wealth of research shows that the experience of negative emotions and stress leads to increased consumption in a substantial number of individuals (“emotional eating”) of unhealthy food (“comfort food”) 14 , 15 , 16 , 17 . However, this research stream focuses on emotional eating to “smooth” unpleasant experiences in response to stress or negative mood states, and the mood-boosting effect of eating is typically not assessed 18 . One of the few studies testing the effectiveness of comfort food in improving mood showed that the consumption of “unhealthy” comfort food had a mood boosting effect after a negative mood induction but not to a greater extent than non-comfort or neutral food 19 . Hence, even though people may believe that snacking on “unhealthy” foods like ice cream or chocolate provides greater pleasure and psychological benefits, the consumption of “unhealthy” foods might not actually be more psychologically beneficial than other foods.

However, both streams of research have either focused on a single food category (fruit and vegetable consumption), a single type of meal (snacking), or a single eating occasion (after negative/neutral mood induction). Accordingly, it is unknown whether the boosting effect of eating is specific to certain types of food choices and categories or whether eating has a more general boosting effect that is observable after the consumption of both “healthy” and “unhealthy” foods and across eating occasions. Accordingly, in the present study, we investigated the psychological benefits of eating that varied by food categories and meal types by assessing complete dietary behaviour across eight days in real life.

Furthermore, previous research on the impact of eating on well-being tended to rely on retrospective assessments such as food frequency questionnaires 8 , 10 and written food diaries 9 . Such retrospective self-report methods rely on the challenging task of accurately estimating average intake or remembering individual eating episodes and may lead to under-reporting food intake, particularly unhealthy food choices such as snacks 7 , 20 . To avoid memory and bias problems in the present study we used ecological momentary assessment (EMA) 21 to obtain ecologically valid and comprehensive real life data on eating behaviour and happiness as experienced in-the-moment.

In the present study, we examined the eating happiness and satisfaction experienced in-the-moment, in real time and in real life, using a smartphone based EMA approach. Specifically, healthy participants were asked to record each eating occasion, including main meals and snacks, for eight consecutive days and rate how tasty their meal/snack was, how much they enjoyed it, and how pleased they were with their meal/snack immediately after each eating episode. This intense recording of every eating episode allows assessing eating behaviour on the level of different meal types and food categories to compare experienced eating happiness across meals and categories. Following the two different research streams, we expected on a food category level that not only “unhealthy” foods like sweets would be associated with high experienced eating happiness but also “healthy” food choices such as fruits and vegetables. On a meal type level, we hypothesised that the happiness of meals differs as a function of meal type. According to previous contention, snacking in particular should be accompanied by greater happiness.

Eating episodes

Overall, during the study period, a total of 1,044 completed eating episodes were reported (see also Table 1 ). On average, participants rated their eating happiness with M = 77.59 which suggests that overall eating occasions were generally positive. However, experienced eating happiness also varied considerably between eating occasions as indicated by a range from 7.00 to 100.00 and a standard deviation of SD = 16.41.

Food categories and experienced eating happiness

All eating episodes were categorised according to their food category based on the German Nutrient Database (German: Bundeslebensmittelschlüssel), which covers the average nutritional values of approximately 10,000 foods available on the German market and is a validated standard instrument for the assessment of nutritional surveys in Germany. As shown in Table 1 , eating happiness differed significantly across all 14 food categories, F (13, 2131) = 1.78, p = 0.04. On average, experienced eating happiness varied from 71.82 ( SD = 18.65) for fish to 83.62 ( SD = 11.61) for meat substitutes. Post hoc analysis, however, did not yield significant differences in experienced eating happiness between food categories, p ≥ 0.22. Hence, on average, “unhealthy” food choices such as sweets ( M = 78.93, SD = 15.27) did not differ in experienced happiness from “healthy” food choices such as fruits ( M = 78.29, SD = 16.13) or vegetables ( M = 77.57, SD = 17.17). In addition, an intraclass correlation (ICC) of ρ = 0.22 for happiness indicated that less than a quarter of the observed variation in experienced eating happiness was due to differences between food categories, while 78% of the variation was due to differences within food categories.

However, as Figure 1 (left side) depicts, consumption frequency differed greatly across food categories. Frequently consumed food categories encompassed vegetables which were consumed at 38% of all eating occasions ( n = 400), followed by dairy products with 35% ( n = 366), and sweets with 34% ( n = 356). Conversely, rarely consumed food categories included meat substitutes, which were consumed in 2.2% of all eating occasions ( n = 23), salty extras (1.5%, n = 16), and pastries (1.3%, n = 14).

Left side: Average experienced eating happiness (colour intensity: darker colours indicate greater happiness) and consumption frequency (size of the cycle) for the 14 food categories. Right side: Absolute share of the 14 food categories in total experienced eating happiness.

Amount of experienced eating happiness by food category

To account for the frequency of consumption, we calculated and scaled the absolute experienced eating happiness according to the total sum score. As shown in Figure 1 (right side), vegetables contributed the biggest share to the total happiness followed by sweets, dairy products, and bread. Clustering food categories shows that fruits and vegetables accounted for nearly one quarter of total eating happiness score and thus, contributed to a large part of eating related happiness. Grain products such as bread, pasta, and cereals, which are main sources of carbohydrates including starch and fibre, were the second main source for eating happiness. However, “unhealthy” snacks including sweets, salty extras, and pastries represented the third biggest source of eating related happiness.

Experienced eating happiness by meal type

To further elucidate the contribution of snacks to eating happiness, analysis on the meal type level was conducted. Experienced in-the-moment eating happiness significantly varied by meal type consumed, F (4, 1039) = 11.75, p < 0.001. Frequencies of meal type consumption ranged from snacks being the most frequently logged meal type ( n = 332; see also Table 1 ) to afternoon tea being the least logged meal type ( n = 27). Figure 2 illustrates the wide dispersion within as well as between different meal types. Afternoon tea ( M = 82.41, SD = 15.26), dinner ( M = 81.47, SD = 14.73), and snacks ( M = 79.45, SD = 14.94) showed eating happiness values above the grand mean, whereas breakfast ( M = 74.28, SD = 16.35) and lunch ( M = 73.09, SD = 18.99) were below the eating happiness mean. Comparisons between meal types showed that eating happiness for snacks was significantly higher than for lunch t (533) = −4.44, p = 0.001, d = −0.38 and breakfast, t (567) = −3.78, p = 0.001, d = −0.33. However, this was also true for dinner, which induced greater eating happiness than lunch t (446) = −5.48, p < 0.001, d = −0.50 and breakfast, t (480) = −4.90, p < 0.001, d = −0.46. Finally, eating happiness for afternoon tea was greater than for lunch t (228) = −2.83, p = 0.047, d = −0.50. All other comparisons did not reach significance, t ≤ 2.49, p ≥ 0.093.

Experienced eating happiness per meal type. Small dots represent single eating events, big circles indicate average eating happiness, and the horizontal line indicates the grand mean. Boxes indicate the middle 50% (interquartile range) and median (darker/lighter shade). The whiskers above and below represent 1.5 of the interquartile range.

Control Analyses

In order to test for a potential confounding effect between experienced eating happiness, food categories, and meal type, additional control analyses within meal types were conducted. Comparing experienced eating happiness for dinner and lunch suggested that dinner did not trigger a happiness spill-over effect specific to vegetables since the foods consumed at dinner were generally associated with greater happiness than those consumed at other eating occasions (Supplementary Table S1 ). Moreover, the relative frequency of vegetables consumed at dinner (73%, n = 180 out of 245) and at lunch were comparable (69%, n = 140 out of 203), indicating that the observed happiness-vegetables link does not seem to be mainly a meal type confounding effect.

Since the present study focuses on “food effects” (Level 1) rather than “person effects” (Level 2), we analysed the data at the food item level. However, participants who were generally overall happier with their eating could have inflated the observed happiness scores for certain food categories. In order to account for person-level effects, happiness scores were person-mean centred and thereby adjusted for mean level differences in happiness. The person-mean centred happiness scores ( M cwc ) represent the difference between the individual’s average happiness score (across all single in-the-moment happiness scores per food category) and the single happiness scores of the individual within the respective food category. The centred scores indicate whether the single in-the-moment happiness score was above (indicated by positive values) or below (indicated by negative values) the individual person-mean. As Table 1 depicts, the control analyses with centred values yielded highly similar results. Vegetables were again associated on average with more happiness than other food categories (although people might differ in their general eating happiness). An additional conducted ANOVA with person-centred happiness values as dependent variables and food categories as independent variables provided also a highly similar pattern of results. Replicating the previously reported analysis, eating happiness differed significantly across all 14 food categories, F (13, 2129) = 1.94, p = 0.023, and post hoc analysis did not yield significant differences in experienced eating happiness between food categories, p ≥ 0.14. Moreover, fruits and vegetables were associated with high happiness values, and “unhealthy” food choices such as sweets did not differ in experienced happiness from “healthy” food choices such as fruits or vegetables. The only difference between the previous and control analysis was that vegetables ( M cwc = 1.16, SD = 15.14) gained slightly in importance for eating-related happiness, whereas fruits ( M cwc = −0.65, SD = 13.21), salty extras ( M cwc = −0.07, SD = 8.01), and pastries ( M cwc = −2.39, SD = 18.26) became slightly less important.

This study is the first, to our knowledge, that investigated in-the-moment experienced eating happiness in real time and real life using EMA based self-report and imagery covering the complete diversity of food intake. The present results add to and extend previous findings by suggesting that fruit and vegetable consumption has immediate beneficial psychological effects. Overall, of 14 different main food categories, vegetables consumption contributed the largest share to eating happiness measured across eight days. Thus, in addition to the investment in future well-being indicated by previous research 8 , “healthy” food choices seem to be an investment in the in-the moment well-being.

Importantly, although many cultures convey the belief that eating certain foods has a greater hedonic and mood boosting effect, the present results suggest that this might not reflect actual in-the-moment experiences accurately. Even though people often have a spontaneous “unhealthy = tasty” intuition 13 , thus indicating that a stronger happiness boosting effect of “unhealthy” food is to be expected, the induced eating happiness of sweets did not differ on average from “healthy” food choices such as fruits or vegetables. This was also true for other stereotypically “unhealthy” foods such as pastries and salty extras, which did not show the expected greater boosting effect on happiness. Moreover, analyses on the meal type level support this notion, since snacks, despite their overall positive effect, were not the most psychologically beneficial meal type, i.e., dinner had a comparable “happiness” signature to snacking. Taken together, “healthy choices” seem to be also “happy choices” and at least comparable to or even higher in their hedonic value as compared to stereotypical “unhealthy” food choices.

In general, eating happiness was high, which concurs with previous research from field studies with generally healthy participants. De Castro, Bellisle, and Dalix 22 examined weekly food diaries from 54 French subjects and found that most of the meals were rated as appealing. Also, the observed differences in average eating happiness for the 14 different food categories, albeit statistically significant, were comparable small. One could argue that this simply indicates that participants avoided selecting bad food 22 . Alternatively, this might suggest that the type of food or food categories are less decisive for experienced eating happiness than often assumed. This relates to recent findings in the field of comfort and emotional eating. Many people believe that specific types of food have greater comforting value. Also in research, the foods eaten as response to negative emotional strain, are typically characterised as being high-caloric because such foods are assumed to provide immediate psycho-physical benefits 18 . However, comparing different food types did not provide evidence for the notion that they differed in their provided comfort; rather, eating in general led to significant improvements in mood 19 . This is mirrored in the present findings. Comparing the eating happiness of “healthy” food choices such as fruits and vegetables to that of “unhealthy” food choices such as sweets shows remarkably similar patterns as, on average, they were associated with high eating happiness and their range of experiences ranged from very negative to very positive.

This raises the question of why the idea that we can eat indulgent food to compensate for life’s mishaps is so prevailing. In an innovative experimental study, Adriaanse, Prinsen, de Witt Huberts, de Ridder, and Evers 23 led participants believe that they overate. Those who characterised themselves as emotional eaters falsely attributed their over-consumption to negative emotions, demonstrating a “confabulation”-effect. This indicates that people might have restricted self-knowledge and that recalled eating episodes suffer from systematic recall biases 24 . Moreover, Boelsma, Brink, Stafleu, and Hendriks 25 examined postprandial subjective wellness and objective parameters (e.g., ghrelin, insulin, glucose) after standardised breakfast intakes and did not find direct correlations. This suggests that the impact of different food categories on wellness might not be directly related to biological effects but rather due to conditioning as food is often paired with other positive experienced situations (e.g., social interactions) or to placebo effects 18 . Moreover, experimental and field studies indicate that not only negative, but also positive, emotions trigger eating 15 , 26 . One may speculate that selective attention might contribute to the “myth” of comfort food 19 in that people attend to the consumption effect of “comfort” food in negative situation but neglect the effect in positive ones.

The present data also show that eating behaviour in the real world is a complex behaviour with many different aspects. People make more than 200 food decisions a day 27 which poses a great challenge for the measurement of eating behaviour. Studies often assess specific food categories such as fruit and vegetable consumption using Food Frequency Questionnaires, which has clear advantages in terms of cost-effectiveness. However, focusing on selective aspects of eating and food choices might provide only a selective part of the picture 15 , 17 , 22 . It is important to note that focusing solely on the “unhealthy” food choices such as sweets would have led to the conclusion that they have a high “indulgent” value. To be able to draw conclusions about which foods make people happy, the relation of different food categories needs to be considered. The more comprehensive view, considering the whole dietary behaviour across eating occasions, reveals that “healthy” food choices actually contributed the biggest share to the total experienced eating happiness. Thus, for a more comprehensive understanding of how eating behaviours are regulated, more complete and sensitive measures of the behaviour are necessary. Developments in mobile technologies hold great promise for feasible dietary assessment based on image-assisted methods 28 .

As fruits and vegetables evoked high in-the-moment happiness experiences, one could speculate that these cumulate and have spill-over effects on subsequent general well-being, including life satisfaction across time. Combing in-the-moment measures with longitudinal perspectives might be a promising avenue for future studies for understanding the pathways from eating certain food types to subjective well-being. In the literature different pathways are discussed, including physiological and biochemical aspects of specific food elements or nutrients 7 .

The present EMA based data also revealed that eating happiness varied greatly within the 14 food categories and meal types. As within food category variance represented more than two third of the total observed variance, happiness varied according to nutritional characteristics and meal type; however, a myriad of factors present in the natural environment can affect each and every meal. Thus, widening the “nourishment” perspective by including how much, when, where, how long, and with whom people eat might tell us more about experienced eating happiness. Again, mobile, in-the-moment assessment opens the possibility of assessing the behavioural signature of eating in real life. Moreover, individual factors such as eating motives, habitual eating styles, convenience, and social norms are likely to contribute to eating happiness variance 5 , 29 .

A key strength of this study is that it was the first to examine experienced eating happiness in non-clinical participants using EMA technology and imagery to assess food intake. Despite this strength, there are some limitations to this study that affect the interpretation of the results. In the present study, eating happiness was examined on a food based level. This neglects differences on the individual level and might be examined in future multilevel studies. Furthermore, as a main aim of this study was to assess real life eating behaviour, the “natural” observation level is the meal, the psychological/ecological unit of eating 30 , rather than food categories or nutrients. Therefore, we cannot exclude that specific food categories may have had a comparably higher impact on the experienced happiness of the whole meal. Sample size and therefore Type I and Type II error rates are of concern. Although the total number of observations was higher than in previous studies (see for example, Boushey et al . 28 for a review), the number of participants was small but comparable to previous studies in this field 20 , 31 , 32 , 33 . Small sample sizes can increase error rates because the number of persons is more decisive than the number of nested observations 34 . Specially, nested data can seriously increase Type I error rates, which is rather unlikely to be the case in the present study. Concerning Type II error rates, Aarts et al . 35 illustrated for lower ICCs that adding extra observations per participant also increases power, particularly in the lower observation range. Considering the ICC and the number of observations per participant, one could argue that the power in the present study is likely to be sufficient to render the observed null-differences meaningful. Finally, the predominately white and well-educated sample does limit the degree to which the results can be generalised to the wider community; these results warrant replication with a more representative sample.

Despite these limitations, we think that our study has implications for both theory and practice. The cumulative evidence of psychological benefits from healthy food choices might offer new perspectives for health promotion and public-policy programs 8 . Making people aware of the “healthy = happy” association supported by empirical evidence provides a distinct and novel perspective to the prevailing “unhealthy = tasty” folk intuition and could foster eating choices that increase both in-the-moment happiness and future well-being. Furthermore, the present research lends support to the advocated paradigm shift from “food as health” to “food as well-being” which entails a supporting and encouraging rather constraining and limiting view on eating behaviour.

The study conformed with the Declaration of Helsinki. All study protocols were approved by University of Konstanz’s Institutional Review Board and were conducted in accordance with guidelines and regulations. Upon arrival, all participants signed a written informed consent.

Participants

Thirty-eight participants (28 females: average age = 24.47, SD = 5.88, range = 18–48 years) from the University of Konstanz assessed their eating behaviour in close to real time and in their natural environment using an event-based ambulatory assessment method (EMA). No participant dropped out or had to be excluded. Thirty-three participants were students, with 52.6% studying psychology. As compensation, participants could choose between taking part in a lottery (4 × 25€) or receiving course credits (2 hours).

Participants were recruited through leaflets distributed at the university and postings on Facebook groups. Prior to participation, all participants gave written informed consent. Participants were invited to the laboratory for individual introductory sessions. During this first session, participants installed the application movisensXS (version 0.8.4203) on their own smartphones and downloaded the study survey (movisensXS Library v4065). In addition, they completed a short baseline questionnaire, including demographic variables like age, gender, education, and eating principles. Participants were instructed to log every eating occasion immediately before eating by using the smartphone to indicate the type of meal, take pictures of the food, and describe its main components using a free input field. Fluid intake was not assessed. Participants were asked to record their food intake on eight consecutive days. After finishing the study, participants were invited back to the laboratory for individual final interviews.

Immediately before eating participants were asked to indicate the type of meal with the following five options: breakfast, lunch, afternoon tea, dinner, snack. In Germany, “afternoon tea” is called “Kaffee & Kuchen” which directly translates as “coffee & cake”. It is similar to the idea of a traditional “afternoon tea” meal in UK. Specifically, in Germany, people have “Kaffee & Kuchen” in the afternoon (between 4–5 pm) and typically coffee (or tea) is served with some cake or cookies. Dinner in Germany is a main meal with mainly savoury food.

After each meal, participants were asked to rate their meal on three dimensions. They rated (1) how much they enjoyed the meal, (2) how pleased they were with their meal, and (3) how tasty their meal was. Ratings were given on a scale of one to 100. For reliability analysis, Cronbach’s Alpha was calculated to assess the internal consistency of the three items. Overall Cronbach’s alpha was calculated with α = 0.87. In addition, the average of the 38 Cronbach’s alpha scores calculated at the person level also yielded a satisfactory value with α = 0.83 ( SD = 0.24). Thirty-two of 38 participants showed a Cronbach’s alpha value above 0.70 (range = 0.42–0.97). An overall score of experienced happiness of eating was computed using the average of the three questions concerning the meals’ enjoyment, pleasure, and tastiness.

Analytical procedure

The food pictures and descriptions of their main components provided by the participants were subsequently coded by independent and trained raters. Following a standardised manual, additional components displayed in the picture were added to the description by the raters. All consumed foods were categorised into 14 different food categories (see Table 1 ) derived from the food classification system designed by the German Nutrition Society (DGE) and based on the existing food categories of the German Nutrient Database (Max Rubner Institut). Liquid intake and preparation method were not assessed. Therefore, fats and additional recipe ingredients were not included in further analyses, because they do not represent main elements of food intake. Further, salty extras were added to the categorisation.

No participant dropped out or had to be excluded due to high missing rates. Missing values were below 5% for all variables. The compliance rate at the meal level cannot be directly assessed since the numbers of meals and snacks can vary between as well as within persons (between days). As a rough compliance estimate, the numbers of meals that are expected from a “normative” perspective during the eight observation days can be used as a comparison standard (8 x breakfast, 8 × lunch, 8 × dinner = 24 meals). On average, the participants reported M = 6.3 breakfasts ( SD = 2.3), M = 5.3 lunches ( SD = 1.8), and M = 6.5 dinners ( SD = 2.0). In comparison to the “normative” expected 24 meals, these numbers indicate a good compliance (approx. 75%) with a tendency to miss six meals during the study period (approx. 25%). However, the “normative” expected 24 meals for the study period might be too high since participants might also have skipped meals (e.g. breakfast). Also, the present compliance rates are comparable to other studies. For example, Elliston et al . 36 recorded 3.3 meal/snack reports per day in an Australian adult sample and Casperson et al . 37 recorded 2.2 meal reports per day in a sample of adolescents. In the present study, on average, M = 3.4 ( SD = 1.35) meals or snacks were reported per day. These data indicate overall a satisfactory compliance rate and did not indicate selective reporting of certain food items.

To graphically visualise data, Tableau (version 10.1) was used and for further statistical analyses, IBM SPSS Statistics (version 24 for Windows).

Data availability

The dataset generated and analysed during the current study is available from the corresponding authors on reasonable request.

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Acknowledgements

This research was supported by the Federal Ministry of Education and Research within the project SmartAct (Grant 01EL1420A, granted to B.R. & H.S.). The funding source had no involvement in the study’s design; the collection, analysis, and interpretation of data; the writing of the report; or the decision to submit this article for publication. We thank Gudrun Sproesser, Helge Giese, and Angela Whale for their valuable support.

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Deborah R. Wahl and Karoline Villinger contributed equally to this work.

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Department of Psychology, University of Konstanz, Konstanz, Germany

Deborah R. Wahl, Karoline Villinger, Laura M. König, Katrin Ziesemer, Harald T. Schupp & Britta Renner

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B.R. & H.S. developed the study concept. All authors participated in the generation of the study design. D.W., K.V., L.K. & K.Z. conducted the study, including participant recruitment and data collection, under the supervision of B.R. & H.S.; D.W. & K.V. conducted data analyses. D.W. & K.V. prepared the first manuscript draft, and B.R. & H.S. provided critical revisions. All authors approved the final version of the manuscript for submission.

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Wahl, D.R., Villinger, K., König, L.M. et al. Healthy food choices are happy food choices: Evidence from a real life sample using smartphone based assessments. Sci Rep 7 , 17069 (2017). https://doi.org/10.1038/s41598-017-17262-9

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Essentials of Healthy Eating: A Guide

Patrick j. skerrett.

1 Harvard Health Publications, Harvard Medical School

Walter C. Willett

2 Department of Nutrition, Harvard School of Public Health

Enough solid evidence now exists to offer women several fundamental strategies for healthy eating. They include emphasizing healthful unsaturated fats, whole grains, good protein “packages,” and fruits and vegetables; limiting consumption of trans and saturated fats, highly refined grains, and sugary beverages; and taking a multivitamin with folic acid and extra vitamin D as a nutritional safety net. A diet based on these principles is healthy through virtually all life stages, from young adulthood through planning for pregnancy, pregnancy, and on into old age.

INTRODUCTION

“What is a healthy diet?” Many clinicians find themselves at a loss to answer this common question from patients. The difficulty of offering a simple answer is understandable. The overwhelming volume of data generated by food and nutrition researchers coupled with sometimes contradictory findings, the seeming flip-flops in recommendations, and the flood of misinformation in diet books and the media can make it seem as though explaining the essentials of healthy eating is akin to describing the intricacies of particle physics. That is unfortunate, because there are now enough solid strands of evidence from reliable sources to weave simple but compelling recommendations about diet.

In the United States and other developed countries, the average woman can expect to live 80 years or more. 1 With such longevity, it isn’t enough merely to consume the calories needed to sustain the body, build it, and repair it. The foods that supply these calories can influence the risk of developing chronic conditions, which range from heart disease and cancer to osteoporosis and age-related vision loss.

Although much remains to be learned about the role of specific nutrients in decreasing the risk of chronic disease, a large body of evidence supports the utility of healthy dietary patterns that emphasize whole-grain foods, legumes, vegetables, and fruits, and that limit refined starches, red meat, full-fat dairy products, and foods and beverages high in added sugars. Such diets have been associated with decreased risk of a variety of chronic diseases. 2

Diet, of course, is just one approach to preventing illness. Limiting caloric intake to maintain a healthy weight, exercising regularly, and not smoking are three other essential strategies. Compelling data from the Nurses’ Health Study show that women who followed a healthy lifestyle pattern that includes these four strategies were 80% less likely to develop cardiovascular disease over a 14-year period compared to all other women in the study. 3 A companion study, the Health Professionals Follow-up Study, showed that similar healthy choices were beneficial in men, even among those who were taking medications to lower blood pressure or cholesterol. 4

In this article, we present evidence-based elements of healthful nutrition and an overview of healthy dietary patterns. We also touch on three special situations: diet and fertility, diet and pregnancy, and diet and weight loss.

DIETARY FAT

Dietary fat is a terribly misunderstood and mistakenly maligned nutrient. Myths and messages that have persisted since the 1960s warn that “fat is bad.” That dangerous oversimplification has helped launch dozens of largely ineffective diets and the development of thousands of fat-free but calorie-laden foods. It has also helped fuel the twin epidemics of obesity and type 2 diabetes. The message “fat is bad” is problematic because there are four main types of dietary fat with dramatically different effects on health.

Trans fats from partially hydrogenated oils are undeniably bad for the cardiovascular system and the rest of the body. These largely man-made fats elevate harmful low-density lipoprotein (LDL) cholesterol, reduce protective high-density lipoprotein (HDL) cholesterol, stimulate inflammation, and cause a variety of other changes that damage arteries and impair cardiovascular health. 5 Higher intake of trans fat has been associated with an increased risk for developing cardiovascular disease, type 2 diabetes, gall stones, dementia, and weight gain. 5 Saturated fats from red meat and dairy products increase harmful LDL, but also increase HDL. A moderate intake of saturated fat (under 8% of daily calories) is compatible with a healthy diet, whereas consumption of greater amounts has been associated with cardiovascular disease. Monounsaturated and polyunsaturated fats from vegetable oils, seeds, nuts, whole grains, and fish—especially the polyunsaturated omega-3 fatty acids —are important components of a healthy diet and are also essential for cardiac health. Eating polyunsaturated fats in place of saturated and trans fats lowers harmful LDL, elevates protective HDL, improves sensitivity to insulin, and stabilizes heart rhythms. 6

Dietary fat per se is not associated with risk of chronic disease. In fact, diets that include up to 40% of calories from fat can be quite healthy if they are low in trans and saturated fat and emphasize polyunsaturated and monounsaturated fat. 7 Although definitive data are not available on the optimal proportions of dietary fats, a low intake of trans and saturated fat and a higher intake of unsaturated fats reduce the risk of cardiovascular disease and diabetes.

CARBOHYDRATES

In the United States, the reduction in the intake of dietary fat from 45% of calories in 1965 to approximately 34% today was accompanied by an increase in the intake of carbohydrates. 8 These extra carbohydrates were largely in the form of highly processed grains. Processing removes fiber, healthful fats, and an array of vitamins, minerals, and phytonutrients, making processed grains such as white flour or white rice nutritionally impoverished compared with whole-grain versions. Consumption of a diet rich in highly processed grains is associated with an increase in triglycerides and a reduction in protective HDL. 9 These adverse responses may be aggravated in the context of insulin resistance, which often develops during pregnancy. The prevalence of insulin resistance and type 2 diabetes are both increasing in the United States and around the world.

The Glycemic Index

The glycemic response refers to the measurable increase in blood sugar after consuming carbohydrates. The greater the postprandial spike in glucose a food generates, the greater that food’s glycemic index. Highly refined grains cause a more rapid and a greater overall increase in blood sugar than less-refined whole grains. 10 Greater glycemic responses are accompanied by increased plasma insulin levels, which are thought to be at the root of metabolic syndrome 11 and have also been implicated in ovulatory infertility. 12 Diets with a high glycemic index or glycemic load (the product of dietary glycemic index and total carbohydrate intake) appear to increase the risks of type 2 diabetes and coronary artery disease, particularly among women who have some insulin resistance. 13 The dramatic loss of fiber and micronutrients during the milling process may also contribute to these adverse effects of highly processed grains.

In contrast, whole grains and foods made from whole grains, along with fruits, vegetables, and beans, provide slowly digested carbohydrates that are rich in fiber, vitamins, minerals, and phytonutrients. A substantial body of evidence indicates that eating whole grains or cereals high in fiber, rather than highly refined grains, reduces the risk of cardiovascular disease 14 and type 2 diabetes. 15 Although reductions in the risk of colon cancer by diets rich in whole-grain fiber have been difficult to document, such a dietary pattern has been clearly associated with reductions in constipation and diverticular disease.

To the metabolic systems engaged in protein production and repair, it is immaterial whether amino acids come from animal or plant protein. However, protein is not consumed in isolation. Instead, it is packaged with a host of other nutrients. The quality and amount of fats, carbohydrates, sodium, and other nutrients in the “protein package” may influence long-term health. For example, results from the Nurses’ Health Study suggest that eating more protein from beans, nuts, seeds, and the like, while cutting back on easily digested carbohydrates reduces the risk of heart disease. 16 In that study, eating more animal protein while cutting back on carbohydrates did not reduce heart disease risk, possibly because of the fats and other nutrients that come along (or don’t come along) with protein from animals.

VEGETABLES AND FRUITS

“Eat more fruits and vegetables” is timeless advice that has the backing of a large body of evidence. 17 Vegetables and fruits provide fiber, slowly digested carbohydrates, vitamins and minerals, and numerous phytonutrients that have been associated with protection against cardiovascular disease, aging-related vision loss due to cataract and macular degeneration, and maintenance of bowel function. The connection between vegetables and fruits and cancer is less well established. Although they do not have a blanket anticancer effect, fruits and vegetables may work against specific cancers, including esophageal, stomach, lung, and colorectal cancer. 18

Fruits and vegetables should be consumed in abundance, which means a minimum of five servings a day—and more is better. As few as 1 in 4 persons in the United States meet this guideline. 19

The ideal beverage provides 100% of what the body needs—H 2 O—without any calories or additives. Water has all of those qualifications. From the tap, it costs a fraction of a penny per glass. After water, the two most commonly consumed beverages are tea and coffee. Both are remarkably safe beverages, and have been associated with reduced risks of type 2 diabetes, 20 kidney stones and gallstones, and possibly heart disease and some types of cancer.

Two problematic beverages are sugar-sweetened drinks (sodas, fruit drinks, juices, sports drinks, etc.) and alcoholic drinks. One 12-ounce can of sugar-sweetened cola delivers 8–10 teaspoons of sugar, approximately 120–150 “empty” calories. 21 Not surprisingly, daily consumption of sugary beverages has been associated with weight gain and increased risk of type 2 diabetes, 22 heart disease, 23 and gout. 24 Alcohol in moderation (no more than one drink a day for women, 1–2 drinks a day for men) has been associated with reduced risks of cardiovascular disease and type 2 diabetes. On the other hand, even moderate drinking may increase the risk of breast cancer.

However, it is possible that a diet rich in folate may attenuate this risk. In the Nurses’ Health Study, the risk of breast cancer associated with alcohol intake was strongest among women with total folate intake less than 300 μg/d for alcohol intake ≥15 grams (g)/d vs <15 g/d which is the alcohol content of one “standard” drink. The multivariate relative risk (RR) was 1.32; 95% confidence interval (CI), 1.15–1.50. For women who consumed at least 300 μg/d of total folate, there was no increased risk of breast cancer associated with alcohol intake. 25 Drinking alcohol during pregnancy is not recommended due to possible health hazards to the developing child.

VITAMINS AND MINERALS

An optimal diet generally provides all the vitamins, minerals, and other micronutrients needed for good health. However, many women in the U.S., and a very large percentage of poor women, do not follow optimal diets. 3 Thus, for most women a daily multivitamin-multimineral supplement provides good insurance against nutritional deficiencies. Such supplements usually include extra iron, which is needed by the 9% to 11% of premenopausal women with iron deficiency. 26

The most firmly established benefit of vitamin supplements is that additional folic acid can reduce the risk of neural tube defects by approximately 70%. 27 Current guidelines call for all women of childbearing age to take a daily supplement containing 400 to 800 micrograms (μg) of folic acid, or 4 milligrams (mg) for women with a child with a neural tube defect.

Calcium is important for the maintenance of bone strength. Precisely how much calcium is needed is a controversial question. World Health Organization guidelines recommend an intake of 400 mg/day. In the United Kingdom, 700 mg/day is considered adequate for women aged 19 years and older. In the United States, dietary guidelines recommend that adult women receive 1,500 mg of calcium daily, 28 in large part by consuming 3 servings of low-fat or fat-free dairy products a day. 29 A lower-calorie, no-fat option is to get calcium from supplements.

For maintaining bone strength, other factors—including physical activity and vitamin D—are as important, or more important, than calcium. There is mounting evidence that current recommendations for vitamin D (200–600 IU/day, depending on age) are too low, and that 1,000 IU/day provides better protection against fractures and possibly heart disease and some cancers 30 (see Focus on Vitamin D). Excess intake of preformed vitamin A (retinol) has been associated with an increased risk of hip fracture, possibly by competing with vitamin D. 31 However, elevated risk is seen at intakes slightly higher than the current Dietary Reference Intake of 700 μg per day. Given this concern, a multivitamin that delivers much of its vitamin A as beta-carotene is preferred.

WEIGHT CONTROL, EXERCISE

Body weight sits like a spider at the center of a web of health and disease. Excess weight predisposes an individual to the development of a host of chronic conditions. The higher the body mass index (BMI) > 25 kg/m 2 , the greater the prevalence of abnormal blood glucose, lipids and blood pressure; hypertension and cardiovascular disease; diabetes; many cancers; gallstones; sleep apnea; complications of pregnancy; infertility; and premature mortality. Under the current national guidelines, a BMI between 18 and 25 kg/m 2 is considered optimal, and the best health experience is achieved by avoiding increases in weight during adulthood.

Maintaining a healthy body weight, or losing weight, is a direct function of calories consumed and expended. Portion control is essential for weight maintenance. The percentage of calories from dietary fat has little relationship with weight maintenance, while low consumption of sugary beverages and trans fats and higher intake of dietary fiber appear to be helpful. Regular exercise and the avoidance of extreme inactivity, such as excessive television watching, are also integral strategies for weight control. A supportive social and physical environment are also important.

DIETARY PATTERNS

Although research on nutrients such as fats, carbohydrates, and specific vitamins and minerals has been revealing, it has also generated some dead ends, along with myths and confusion about what constitutes healthy eating. A key reason is because people eat food, not nutrients. Furthermore, humans tend to follow relatively repeatable dietary patterns. Although it is harder to study dietary patterns than it is to study nutrients, new research has shown how some dietary patterns are good for long-term health.

One dietary pattern that may harm long-term health is the typical Western diet—rich in red meat, highly processed grains, and sugar, and lacking in fruits, vegetables, whole grains, and fiber. A host of studies have emphasized that this type of dietary pattern promotes atherosclerosis and a variety of cardiovascular conditions, including heart attack and stroke, peripheral vascular disease, and heart failure. 32 , 33

One alternative is provided by the Dietary Guidelines for Americans. 29 These guidelines are revised every five years by a panel that was once appointed by the U.S. Department of Agriculture (USDA). The Department of Health and Human Services is now also involved in the process. According to the USDA, the guidelines “ provide authoritative advice for people two years and older about how good dietary habits can promote health and reduce risk for major chronic diseases .”

In an effort to make the guidelines more accessible to the public, they were initially distilled into the Food Guide Pyramid. Unfortunately, this ubiquitous symbol illustrated the goals of U.S. agriculture as much as it represented the principles of healthful eating. The Food Guide Pyramid offered no guidance on grains; it lumped together red meat, poultry, fish, and beans, and it asked us to judge these protein sources by their total fat content. The Food Guide Pyramid promoted drinking three glasses of low-fat milk or eating three servings of other dairy products per day; and made no distinction between types of fat, recommending that fat be consumed “sparingly.” The Food Guide Pyramid was retired in 2005 and replaced with the abstract MyPyramid ( Figure 1 ), which cannot be deciphered without access to the accompanying Web site. The replacement of food groups with vertical stripes (orange for grains, green for vegetables, red for fruits, yellow for oils, blue for dairy and purple for meat and beans) was a win for the food industry, which took issue with the original Food Guide Pyramid because it represented foods near the bottom as “good” and those near the top as “bad.” The left-to-right design presents all foods as being nutritionally equal.

An external file that holds a picture, illustration, etc.
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The vertical stripes in MyPyramid.gov represent different food groups and their relative contributions to a healthy diet. The figure is meaningless without information from its corresponding Web site.

NOTE: High-resolution file available for free download at: http://www.mypyramid.gov/global_nav/media_resources.html

Permission to Reprint:

All of the informational materials produced by the USDA Center for Nutrition Policy and Promotion, whether printed or maintained electronically on this website, are in the public domain and as such are not restricted by copyright law unless otherwise stated.

We ask only that informational materials, both graphic and text, provided by CNPP be reproduced as originally designed and/or written and that they not be altered or edited in any way. For accuracy and continuity of the message, we encourage all users to reproduce the information as original designed and/or written. [note: The MyPyramid image has not been altered in any way.]

( http://www.mypyramid.gov/QandA/index.html )

A better dietary pattern is embodied in the Healthy Eating Pyramid ( Figure 2 ), which was developed by faculty members in the Department of Nutrition at Harvard School of Public Health based on the best available evidence. The dietary strategies embodied in this pyramid are summarized in Table 1 .

An external file that holds a picture, illustration, etc.
Object name is nihms242610f2.jpg

The Healthy Eating Pyramid provides evidence-based information on the elements of a diet that is good for long-term health.

[NOTE: High-resolution image available for free download at: http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/pyramid/index.html ]

Permission to reprint:

The Healthy Eating Pyramid image is owned by the President and Fellows of Harvard College. It may be used without permission for educational and other non-commercial uses with proper attribution, including the following copyright notification and credit line:

Copyright © 2008. For more information about The Healthy Eating Pyramid, please see The Nutrition Source, Department of Nutrition, Harvard School of Public Health, http://www.thenutritionsource.org , and Eat, Drink, and Be Healthy, by Walter C. Willett, M.D. and Patrick J. Skerrett (2005), Free Press/Simon & Schuster Inc.

( http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/pyramid/index.html )

Elements of healthy eating

Adapted from Willett WC, Skerrett PJ. Eat, Drink, and Be Healthy: the Harvard Medical School Guide to Healthy Eating. New York: Free Press; 2005

For individuals who would rather follow a set dietary pattern instead of building their own based on the Healthy Eating Pyramid, a Mediterranean-type diet or the DASH diet can have profoundly positive effects on health ( Table 2 ).

Elements of two healthy dietary patterns

Mediterranean Diet

Traditional diets developed in countries surrounding the Mediterranean Sea have been linked with lower rates of heart disease and other chronic conditions. Such diets also appear to transplant well to foreign soil. Among the 166,012 women participating in the National Institutes of Health AARP Diet and Health Study, those whose diets most closely matched a traditional Mediterranean diet had reduced risks of all-cause mortality (multivariate hazard ratio [HR], 0.80; 95% CI, 0.75–0.85), cardiovascular mortality (HR, 0.81; 95% CI, 0.68–0.97) and cancer mortality (HR, 0.88; 95% CI, 0.78–1.00) compared with those following a Western diet. 34 A similar trend was observed for men. The impact was even greater among smokers. The Mediterranean diet has other health benefits as well, such as reduced risk of cancer, Parkinson’s disease, and Alzheimer’s disease. 35 It has also been associated with control of asthma 36 and improvement in rheumatoid arthritis. 37

Although there is no single diet that can be called “the” Mediterranean diet, those worthy of the name are high in extra virgin olive oil; high in whole grain foods and fiber; and rich in fruits, vegetables, legumes, and nuts. Small portions of cheese and yogurt are eaten daily; fish is consumed in varying amounts; red meat, poultry, eggs, and sweets are consumed sparingly. Modest amounts of red wine complement meals, and regular physical activity is a part of daily life. An example of a Mediterranean-type diet is listed in the Table 2 .

A DASH of Prevention

In the 1990s, the National Heart, Lung, and Blood Institute sponsored a randomized, controlled trial called Dietary Approaches to Stop Hypertension (DASH) to see if certain changes in diet could lower blood pressure. The DASH diet emphasized fruits, vegetables, and low-fat dairy foods and limited red meat, saturated fats, and sweets. Compared with an average American diet, the DASH diet lowered participants’ systolic blood pressure by an average of 5.5 mm Hg and diastolic pressure by 3 mm Hg. 38 A low-sodium DASH approach was even more effective; the results were comparable to those from trials of antihypertensive medications. 39 The impact of the DASH diet goes beyond lowering blood pressure. It has since been shown to reduce weight, 40 the risk of coronary heart disease and stroke, 41 and the development of kidney stones. 42 Details of the DASH diet can be downloaded for free from the National Heart, Lung, and Blood Web site (see Box 1 , More information).

MORE INFORMATION

Women (and clinicians) seeking more information on healthful eating can be directed to the following resources:

General nutrition

Willett WC, Skerrett PJ. Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating. New York: Free Press; 2005
U.S. Department of Health and Human Services and U.S. Department of Agriculture. Dietary guidelines for Americans 2005. Washington, DC: U.S. Department of Agriculture, 2005; www.healthierus.gov/dietaryguidelines
The Nutrition Source, a free online publication of the Department of Nutrition, Harvard School of Public Health, www.hsph.harvard.edu/nutritionsource .

Healthful diet patterns

Keys A and Keys M. How to Eat Well and Stay Well the Mediterranean Way . Garden City, NY: Doubleday; 1975
National Heart, Lung, and Blood Institute. Your Guide to Lowering Your Blood Pressure with DASH . Available for free at www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf

Diet and fertility

Chavarro JE, Willett WC, and Skerrett PJ. The Fertility Diet . New York: McGraw-Hill; 2008

Mediterranean-type and DASH-type diets aren’t the only dietary patterns under investigation. Data from the Optimal Macronutrient Intake Trial to Prevent Heart Disease (OmniHeart,) suggest that substituting protein or unsaturated fat for some of the carbohydrates in an already healthy diet can further lower blood pressure, improve lipid levels, and reduce estimated cardiovascular risk. 43 University of Toronto investigators created what has been dubbed the portfolio dietary pattern. This mostly vegetarian diet targeted cholesterol by adding specific foods known to lower LDL: oats, barley, psyllium, okra, and eggplant, all of which are rich in soluble fiber; soy protein; whole almonds, and margarine enriched with plant sterols. This portfolio of cholesterol-lowering foods reduced the mean LDL values by 29% and did not harm HDL. 44

DIET AND FERTILITY

An estimated 2 million American women cope with infertility each year. 45 Some turn to assisted reproduction, others struggle in silence. Although farmers and ranchers have long recognized a connection between diet and fertility in farm animals, surprisingly little research has been done into connections between the two in humans. The largest, longest, and most systematic investigation of associations between diet and fertility was recently conducted as part of the Nurses’ Health Study. The participants of the diet and fertility substudy included 18,555 women who said on one of the Nurses’ Health Study biennial surveys that they were trying to become pregnant, none of women had previously reported problems with infertility. Over an 8-year follow-up period, these women reported more than 25,217 pregnancies and/or pregnancy attempts that lasted from a few weeks to more than twelve months. A total of 3,209 of the women (13%) had difficulty becoming pregnant, including 438 diagnosed with ovulatory infertility, the leading cause of female-factor infertility. Data from this nested case-control study revealed ten diet and lifestyle strategies that were associated with decreased risk for ovulatory infertility ( Box 2 ). The results were published in a series of articles examining individual factors. 12 , 46 – 53 After creating a “fertility diet” score based on these factors, women in the highest quintile of this score had significantly lower risks for ovulatory infertility (RR, 0.34; 95% CI, 0.23–0.48) and other causes of infertility (RR, 0.73; 95% CI, 0.57–0.95) than those in the lowest quintile. A combination of five or more low-risk lifestyle factors, including diet, weight control, and physical activity, was associated with a 69% lower risk of ovulatory disorder infertility and an estimated population attributable risk of 66% (95% confidence interval 29%–86%). 49

DIETARY STRATEGIES OBSERVED IN THE NURSES’ HEALTH STUDY THAT REDUCED THE RISK OF OVULATORY INFERTILITY 49

Diet and pregnancy.

Good nutrition can optimize maternal health throughout pregnancy, reduce the risk of birth defects, promote optimal fetal growth and development, and prevent chronic health problems in the developing child. The American College of Obstetrics and Gynecology and the American Dietetic Association recommend that women generally follow the Dietary Guidelines for Americans before becoming pregnant and during pregnancy. Other key strategies include appropriate weight gain; appropriate physical activity; vitamin (folic acid) and mineral (iron) supplementation as needed; and avoiding alcohol, tobacco, and other harmful substances.

Recent advisories about mercury in fish have prompted some women to avoid eating fish during pregnancy. However, the omega-3 fatty acids in many types of fish promote healthy fetal development. Eating average amounts of seafood containing low levels of mercury during pregnancy has not been shown to cause problems. The Food and Drug Administration and Environmental Protection Agency advise women who are pregnant or breastfeeding that it is safe to eat up to 12 ounces (2 average meals) a week of a variety of fish and shellfish that are lower in mercury. 54 Types of seafood low in mercury include anchovies, catfish, flounder, mackerel, pollock, salmon, sardines, shrimp, and tilapia.

Other articles in this issue discuss the importance of omega-3 fatty acids and Vitamin D during pregnancy. Jordan stresses that pregnant women should consume between 200–300 mg daily from safe food sources, such as purified fish and algal oil supplements and DHA enriched egg, which are alternative sources for pregnant women who do not eat fish. 55 Kendall-Tackett reviews recent research on omega-3s and women’s mental health, where the majority of studies indicate that EPA has efficacy in treating depression, and in moderate doses, EPA and DHA, appear safe for pregnant and postpartum women. 56 The Kaludjerovic and Vieth article illustrates that inadequate vitamin D nutrition during perinatal development is a threat to human health and due to the risks of exposure to sunlight, provides current recommendations for vitamin D supplementation. 57

DIET AND WEIGHT CONTROL

Almost any diet will result in weight loss, at least for a short time, if it helps the dieter take in fewer calories than she burns. Few dieters, however, are able to sustain weight-loss diets for long periods. Different palates, food preferences, family situations, and even genes mean that no single diet is right for everyone. What is needed is a dietary pattern that can be sustained for years, and that is as good for the heart, bones, brain, psyche, and taste buds as it is for the waistline. This diet should include plenty of choices and few restrictions or “special” foods. Data from randomized trials suggest that the nutrient makeup of a dietary pattern for weight loss matters far less than the number of calories it delivers.

In a head-to-head trial of four diets loosely based on the Atkins, Ornish, and Mediterranean diets (low fat, average protein; low fat, high protein; high fat, average protein; and high fat, high protein respectively), participants lost an average of 13.2 pounds (6 kg) at 6 months, and had a 2-inch reduction in waist size, regardless of the diets they were following. At 12 months, most began to regain some weight. Among those who completed the trial, the amount of weight loss after 2 years was similar in participants assigned to a diet with 25% protein and those assigned to a diet with 15% protein (average of 4.5 and 3.6 kg, respectively; P=0.11), and was also the same in those assigned to a diet with 40% fat and those assigned to a diet with 20% fat (average of 3.9 and 4.1 kg, respectively; P=0.76). 58 There was no effect of carbohydrate level on weight loss within the target range of 35% to 65% of calories from carbohydrate. The change in waist circumference was also similar across the diet groups. Feelings of hunger, satiety, and satisfaction with the diet were the same across the board, as were cholesterol levels and other markers of cardiovascular risk. It is important to note that these averages hide huge variations in weight loss, with some participants losing 30 pounds or more while others actually gained weight during the trial. This supports the idea that weight-loss strategies must be individualized. Group counseling was an aid to weight loss, suggesting that behavioral, psychological, and social factors are probably more important for weight loss than the mix of nutrients in a diet.

CONCLUSIONS

Although much solid information on optimal diets has emerged, the full picture of the relationships between diet and health will take years of further research to fill in. Yet several fundamentals have been established and are unlikely to change significantly. These include the seven general strategies listed in Table 1 .

It is impossible to cover all this ground in a 5-minute office visit. However, it is possible to make several general points, offer a handout, and direct a patient to more information. If a patient is overweight, the most important general points should be about portion control, avoiding sugary beverages, and exercise. Weight is probably at least as important for long-term health as are dietary components. For a patient whose weight is in the healthy range, reinforce that it is prudent to avoid trans and saturated fats and emphasize unsaturated fats, replace highly refined grains with whole grains, and choose healthful sources of protein. The Healthy Eating Pyramid (see Figure 2 ) offers a good visual reminder of these points and other essentials of healthful eating.

The seven strategies listed in Table 1 aren’t quite as pithy as food writer Michael Pollan’s extraordinary seven-word summary of healthy eating: Eat food. Not too much. Mostly plants. 43 But they are more concrete, and provide a satisfactory answer to the question, “What is a healthy diet?”

Patrick J. Skerrett is editor of the Harvard Heart Letter . Walter C. Willett is the Fredrick John Stare Professor of Epidemiology and Nutrition and chair of the Department of Nutrition at Harvard School of Public Health. They are co-authors of Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating and (with Jorge E. Chavarro, MD) The Fertility Diet .

Disclosures: None

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Introduction.

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Young people and healthy eating: a systematic review of research on barriers and facilitators

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Supplementary Data

J Shepherd, A Harden, R Rees, G Brunton, J Garcia, S Oliver, A Oakley, Young people and healthy eating: a systematic review of research on barriers and facilitators, Health Education Research , Volume 21, Issue 2, 2006, Pages 239–257, https://doi.org/10.1093/her/cyh060

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A systematic review was conducted to examine the barriers to, and facilitators of, healthy eating among young people (11–16 years). The review focused on the wider determinants of health, examining community- and society-level interventions. Seven outcome evaluations and eight studies of young people's views were included. The effectiveness of the interventions was mixed, with improvements in knowledge and increases in healthy eating but differences according to gender. Barriers to healthy eating included poor school meal provision and ease of access to, relative cheapness of and personal taste preferences for fast food. Facilitators included support from family, wider availability of healthy foods, desire to look after one's appearance and will-power. Friends and teachers were generally not a common source of information. Some of the barriers and facilitators identified by young people had been addressed by soundly evaluated effective interventions, but significant gaps were identified where no evaluated interventions appear to have been published (e.g. better labelling of food products), or where there were no methodologically sound evaluations. Rigorous evaluation is required particularly to assess the effectiveness of increasing the availability of affordable healthy food in the public and private spaces occupied by young people.

Healthy eating contributes to an overall sense of well-being, and is a cornerstone in the prevention of a number of conditions, including heart disease, diabetes, high blood pressure, stroke, cancer, dental caries and asthma. For children and young people, healthy eating is particularly important for healthy growth and cognitive development. Eating behaviours adopted during this period are likely to be maintained into adulthood, underscoring the importance of encouraging healthy eating as early as possible [ 1 ]. Guidelines recommend consumption of at least five portions of fruit and vegetables a day, reduced intakes of saturated fat and salt and increased consumption of complex carbohydrates [ 2, 3 ]. Yet average consumption of fruit and vegetables in the UK is only about three portions a day [ 4 ]. A survey of young people aged 11–16 years found that nearly one in five did not eat breakfast before going to school [ 5 ]. Recent figures also show alarming numbers of obese and overweight children and young people [ 6 ]. Discussion about how to tackle the ‘epidemic’ of obesity is currently high on the health policy agenda [ 7 ], and effective health promotion remains a key strategy [ 8–10 ].

Evidence for the effectiveness of interventions is therefore needed to support policy and practice. The aim of this paper is to report a systematic review of the literature on young people and healthy eating. The objectives were

(i) to undertake a ‘systematic mapping’ of research on the barriers to, and facilitators of, healthy eating among young people, especially those from socially excluded groups (e.g. low-income, ethnic minority—in accordance with government health policy);

(ii) to prioritize a subset of studies to systematically review ‘in-depth’;

(iii) to ‘synthesize’ what is known from these studies about the barriers to, and facilitators of, healthy eating with young people, and how these can be addressed and

(iv) to identify gaps in existing research evidence.

General approach

This study followed standard procedures for a systematic review [ 11, 12 ]. It also sought to develop a novel approach in three key areas.

First, it adopted a conceptual framework of ‘barriers’ to and ‘facilitators’ of health. Research findings about the barriers to, and facilitators of, healthy eating among young people can help in the development of potentially effective intervention strategies. Interventions can aim to modify or remove barriers and use or build upon existing facilitators. This framework has been successfully applied in other related systematic reviews in the area of healthy eating in children [ 13 ], physical activity with children [ 14 ] and young people [ 15 ] and mental health with young people [16; S. Oliver, A. Harden, R. Rees, J. Shepherd, G. Brunton and A. Oakley, manuscript in preparation].

Second, the review was carried out in two stages: a systematic search for, and mapping of, literature on healthy eating with young people, followed by an in-depth systematic review of the quality and findings of a subset of these studies. The rationale for a two-stage review to ensure the review was as relevant as possible to users. By mapping a broad area of evidence, the key characteristics of the extant literature can be identified and discussed with review users, with the aim of prioritizing the most relevant research areas for systematic in-depth analysis [ 17, 18 ].

Third, the review utilized a ‘mixed methods’ triangulatory approach. Data from effectiveness studies (‘outcome evaluations’, primarily quantitative data) were combined with data from studies which described young people's views of factors influencing their healthy eating in negative or positive ways (‘views’ studies, primarily qualitative). We also sought data on young people's perceptions of interventions when these had been collected alongside outcomes data in outcome evaluations. However, the main source of young people's views was surveys or interview-based studies that were conducted independently of intervention evaluation (‘non-intervention’ research). The purpose was to enable us to ascertain not just whether interventions are effective, but whether they address issues important to young people, using their views as a marker of appropriateness. Few systematic reviews have attempted to synthesize evidence from both intervention and non-intervention research: most have been restricted to outcome evaluations. This study therefore represents one of the few attempts that have been made to date to integrate different study designs into systematic reviews of effectiveness [ 19–22 ].

Literature searching

A highly sensitive search strategy was developed to locate potentially relevant studies. A wide range of terms for healthy eating (e.g. nutrition, food preferences, feeding behaviour, diets and health food) were combined with health promotion terms or general or specific terms for determinants of health or ill-health (e.g. health promotion, behaviour modification, at-risk-populations, sociocultural factors and poverty) and with terms for young people (e.g. adolescent, teenager, young adult and youth). A number of electronic bibliographic databases were searched, including Medline, EMBASE, The Cochrane Library, PsycINFO, ERIC, Social Science Citation Index, CINAHL, BiblioMap and HealthPromis. The searches covered the full range of publication years available in each database up to 2001 (when the review was completed).

Full reports of potentially relevant studies identified from the literature search were obtained and classified (e.g. in terms of specific topic area, context, characteristics of young people, research design and methodological attributes).

Inclusion screening

Inclusion criteria were developed and applied to each study. The first round of screening was to identify studies to populate the map. To be included, a study had to (i) focus on healthy eating; (ii) include young people aged 11–16 years; (iii) be about the promotion of healthy eating, and/or the barriers to, or facilitators of, healthy eating; (iv) be a relevant study type: (a) an outcome evaluation or (b) a non-intervention study (e.g. cohort or case control studies, or interview studies) conducted in the UK only (to maximize relevance to UK policy and practice) and (v) be published in the English language.

The results of the map, which are reported in greater detail elsewhere [ 23 ], were used to prioritize a subset of policy relevant studies for the in-depth systematic review.

A second round of inclusion screening was performed. As before, all studies had to have healthy eating as their main focus and include young people aged 11–16 years. In addition, outcome evaluations had toFor a non-intervention study to be included it had to

(i) use a comparison or control group; report pre- and post-intervention data and, if a non-randomized trial, equivalent on sociodemographic characteristics and pre-intervention outcome variables (demonstrating their ‘potential soundness’ in advance of further quality assessment);

(ii) report an intervention that aims to make a change at the community or society level and

(iii) measure behavioural and/or physical health status outcomes.

(i) examine young people's attitudes, opinions, beliefs, feelings, understanding or experiences about healthy eating (rather than solely examine health status, behaviour or factual knowledge);

(ii) access views about one or more of the following: young people's definitions of and/or ideas about healthy eating, factors influencing their own or other young people's healthy eating and whether and how young people think healthy eating can be promoted and

(iii) privilege young people's views—presenting views directly as data that are valuable and interesting in themselves, rather than only as a route to generating variables to be tested in a predictive or causal model.

Non-intervention studies published before 1990 were excluded in order to maximize the relevance of the review findings to current policy issues.

Data extraction and quality assessment

All studies meeting inclusion criteria underwent data extraction and quality assessment, using a standardized framework [ 24 ]. Data for each study were entered independently by two researchers into a specialized computer database [ 25 ] (the full and final data extraction and quality assessment judgement for each study in the in-depth systematic review can be viewed on the Internet by visiting http://eppi.ioe.ac.uk ).

Outcome evaluations were considered methodologically ‘sound’ if they reported:Only studies meeting these criteria were used to draw conclusions about effectiveness. The results of the studies which did not meet these quality criteria were judged unclear.

(i) a control or comparison group equivalent to the intervention group on sociodemographic characteristics and pre-intervention outcome variables.

(ii) pre-intervention data for all individuals or groups recruited into the evaluation;

(iii) post-intervention data for all individuals or groups recruited into the evaluation and

(iv) on all outcomes, as described in the aims of the intervention.

Non-intervention studies were assessed according to a total of seven criteria (common to sets of criteria proposed by four research groups for qualitative research [ 26–29 ]):

(i) an explicit account of theoretical framework and/or the inclusion of a literature review which outlined a rationale for the intervention;

(ii) clearly stated aims and objectives;

(iii) a clear description of context which includes detail on factors important for interpreting the results;

(iv) a clear description of the sample;

(v) a clear description of methodology, including systematic data collection methods;

(vi) analysis of the data by more than one researcher and

(vii) the inclusion of sufficient original data to mediate between data and interpretation.

Data synthesis

Three types of analyses were performed: (i) narrative synthesis of outcome evaluations, (ii) narrative synthesis of non-intervention studies and (iii) synthesis of intervention and non-intervention studies together.

For the last of these a matrix was constructed which laid out the barriers and facilitators identified by young people alongside descriptions of the interventions included in the in-depth systematic review of outcome evaluations. The matrix was stratified by four analytical themes to characterize the levels at which the barriers and facilitators appeared to be operating: the school, family and friends, the self and practical and material resources. This methodology is described further elsewhere [ 20, 22, 30 ].

From the matrix it is possible to see:

(i) where barriers have been modified and/or facilitators built upon by soundly evaluated interventions, and ‘promising’ interventions which need further, more rigorous, evaluation (matches) and

(ii) where barriers have not been modified and facilitators not built upon by any evaluated intervention, necessitating the development and rigorous evaluation of new interventions (gaps).

Figure 1 outlines the number of studies included at various stages of the review. Of the total of 7048 reports identified, 135 reports (describing 116 studies) met the first round of screening and were included in the descriptive map. The results of the map are reported in detail in a separate publication—see Shepherd et al. [ 23 ] (the report can be downloaded free of charge via http://eppi.ioe.ac.uk ). A subset of 22 outcome evaluations and 8 studies of young people's views met the criteria for the in-depth systematic review.

The review process.

Outcome evaluations

Of the 22 outcome evaluations, most were conducted in the United States ( n = 16) [ 31–45 ], two in Finland [ 46, 47 ], and one each in the UK [ 48 ], Norway [ 49 ], Denmark [ 50 ] and Australia [ 51 ]. In addition to the main focus on promoting healthy eating, they also addressed other related issues including cardiovascular disease in general, tobacco use, accidents, obesity, alcohol and illicit drug use. Most were based in primary or secondary school settings and were delivered by teachers. Interventions varied considerably in content. While many involved some form of information provision, over half ( n = 13) involved attempts to make structural changes to young people's physical environments; half ( n = 11) trained parents in or about nutrition, seven developed health-screening resources, five provided feedback to young people on biological measures and their behavioural risk status and three aimed to provide social support systems for young people or others in the community. Social learning theory was the most common theoretical framework used to develop these interventions. Only a minority of studies included young people who could be considered socially excluded ( n = 6), primarily young people from ethnic minorities (e.g. African Americans and Hispanics).

Following detailed data extraction and critical appraisal, only seven of the 22 outcome evaluations were judged to be methodologically sound. For the remainder of this section we only report the results of these seven. Four of the seven were from the United States, with one each from the UK, Norway and Finland. The studies varied in the comprehensiveness of their reporting of the characteristics of the young people (e.g. sociodemographic/economic status). Most were White, living in middle class urban areas. All attended secondary schools. Table I details the interventions in these sound studies. Generally, they were multicomponent interventions in which classroom activities were complemented with school-wide initiatives and activities in the home. All but one of the seven sound evaluations included and an integral evaluation of the intervention processes. Some studies report results according to demographic characteristics such as age and gender.

Soundly evaluated outcome evaluations: study characteristics (n = 7)

RCT = Randomized Controlled Trial; CT = controlled trial (no randomization); PE = process evaluation.

Separate evaluations of the same intervention in two populations in New York (the Bronx and Westchester County).

The UK-based intervention was an award scheme (the ‘Wessex Healthy Schools Award’) that sought to make health-promoting changes in school ethos, organizational functioning and curriculum [ 48 ]. Changes made in schools included the introduction of health education curricula, as well as the setting of targets in key health promotion areas (including healthy eating). Knowledge levels, which were high at baseline, changed little over the course of the intervention. Intervention schools performed better in terms of healthy food choices (on audit scores). The impact on measures of healthy eating such as choosing healthy snacks varied according to age and sex. The intervention only appeared possibly to be effective for young women in Year 11 (aged 15–16 years) on these measures (statistical significance not reported).

The ‘Know Your Body’ intervention, a cardiovascular risk reduction programme, was evaluated in two separate studies in two demographically different areas of New York (the Bronx and Westchester County) [ 45 ]. Lasting for 5 years it comprised teacher-led classroom education, parental involvement activities and risk factor examination in elementary and junior high schools. In the Bronx evaluation, statistically significant increases in knowledge were reported, but favourable changes in cholesterol levels and dietary fat were not significant. In the Westchester County evaluation, we judged the effects to be unclear due to shortcomings in methods reported.

A second US-based study, the 3-year ‘Gimme 5’ programme [ 40 ], focused on increasing consumption of fruits and vegetables through a school-wide media campaign, complemented by classroom activities, parental involvement and changes to nutritional content of school meals. The intervention was effective at increasing knowledge (particularly among young women). Effects were measured in terms of changes in knowledge scores between baseline and two follow-up periods. Differences between the intervention and comparison group were significant at both follow-ups. There was a significant increase in consumption of fruit and vegetables in the intervention group, although this was not sustained.

In the third US study, the ‘Slice of Life’ intervention, peer leaders taught 10 sessions covering the benefits of fitness, healthy diets and issues concerning weight control [ 41 ]. School functioning was also addressed by student recommendations to school administrators. For young women, there were statistically significant differences between intervention and comparison groups on healthy eating scores, salt consumption scores, making healthy food choices, knowledge of healthy food, reading food labels for salt and fat content and awareness of healthy eating. However, among young men differences were only significant for salt and knowledge scores. The process evaluation suggested that having peers deliver training was acceptable to students and the peer-trainers themselves.

A Norwegian study evaluated a similar intervention to the ‘Slice of Life’ programme, employing peer educators to lead classroom activities and small group discussions on nutrition [ 49 ]. Students also analysed the availability of healthy food in their social and home environment and used a computer program to analyse the nutritional status of foods. There were significant intervention effects for reported healthy eating behaviour (but not maintained by young men) and for knowledge (not young women).

The second ‘North Karelia Youth Study’ in Finland featured classroom educational activities, a community media campaign, health-screening activities, changes to school meals and a health education initiative in the parents' workplace [ 47 ]. It was judged to be effective for healthy eating behaviour, reducing systolic blood pressure and modifying fat content of school meals, but less so for reducing cholesterol levels and diastolic blood pressure.

The evidence from the well-designed evaluations of the effectiveness of healthy eating initiatives is therefore mixed. Interventions tend to be more effective among young women than young men.

Young people's views

Table II describes the key characteristics of the eight studies of young people's views. The most consistently reported characteristics of the young people were age, gender and social class. Socioeconomic status was mixed, and in the two studies reporting ethnicity, the young people participating were predominantly White. Most studies collected data in mainstream schools and may therefore not be applicable to young people who infrequently or never attend school.

Characteristics of young people's views studies (n = 8)

All eight studies asked young people about their perceptions of, or attitudes towards, healthy eating, while none explicitly asked them what prevents them from eating healthily. Only two studies asked them what they think helps them to eat healthy foods, and only one asked for their ideas about what could or should be done to promote nutrition.

Young people tended to talk about food in terms of what they liked and disliked, rather than what was healthy/unhealthy. Healthy foods were predominantly associated with parents/adults and the home, while ‘fast food’ was associated with pleasure, friendship and social environments. Links were also made between food and appearance, with fast food perceived as having negative consequences on weight and facial appearance (and therefore a rationale for eating healthier foods). Attitudes towards healthy eating were generally positive, and the importance of a healthy diet was acknowledged. However, personal preferences for fast foods on grounds of taste tended to dominate food choice. Young people particularly valued the ability to choose what they eat.

Despite not being explicitly asked about barriers, young people discussed factors inhibiting their ability to eat healthily. These included poor availability of healthy meals at school, healthy foods sometimes being expensive and wide availability of, and personal preferences for, fast foods. Things that young people thought should be done to facilitate healthy eating included reducing the price of healthy snacks and better availability of healthy foods at school, at take-aways and in vending machines. Will-power and encouragement from the family were commonly mentioned support mechanisms for healthy eating, while teachers and peers were the least commonly cited sources of information on nutrition. Ideas for promoting healthy eating included the provision of information on nutritional content of school meals (mentioned by young women particularly) and better food labelling in general.

Table III shows the synthesis matrix which juxtaposes barriers and facilitators alongside results of outcome evaluations. There were some matches but also significant gaps between, on the one hand, what young people say are barriers to healthy eating, what helps them and what could or should be done and, on the other, soundly evaluated interventions that address these issues.

Synthesis matrix

Key to young people's views studies: Y1 , Dennison and Shepherd [ 56 ]; Y2 , Harris [ 57 ]; Y3 , McDougall [ 58 ]; Y4 , Miles and Eid [ 59 ]; Y5 , Roberts et al. [ 60 ]; Y6 , Ross [ 61 ]; Y7 , Watt and Sheiham [ 62 ]; Y8 , Watt and Sheiham [ 63 ]. Key to intervention studies: OE1 , Baranowski et al. [ 31 ]; OE2 , Bush et al. [ 32 ]; OE3 , Coates et al. [ 33 ]; OE4 , Ellison et al. [ 34 ]; OE5 , Flores [ 36 ]; OE6 , Fitzgibbon et al. [ 35 ]; OE7 , Hopper et al. [ 64 ]; OE8 , Holund [ 50 ]; OE9 , Kelder et al. [ 38 ]; OE10 , Klepp and Wilhelmsen [ 49 ]; OE11 , Moon et al. [ 48 ]; OE12 , Nader et al. [ 39 ]; OE13 , Nicklas et al. [ 40 ]; OE14 , Perry et al. [ 41 ]; OE15 , Petchers et al. [ 42 ]; OE16 , Schinke et al. [ 43 ]; OE17 , Wagner et al. [ 44 ]; OE18 , Vandongen et al. [ 51 ]; OE19 , Vartiainen et al. [ 46 ]; OE20 , Vartiainen et al. [ 47 ]; OE21 , Walter I [ 45 ]; OE22 , Walter II [ 45 ]. OE10, OE11, OE13, OE14, OE20, OE21 and OE22 denote a sound outcome evaluation. OE21 and OE22 are separate evaluations of the same intervention. Due to methodological limitations, we have judged the effects of OE22 to be unclear. Y1 and Y2 do not appear in the synthesis matrix as they did not explicitly report barriers or facilitators, and it was not possible for us to infer potential barriers or facilitators. However, these two studies did report what young people understood by healthy eating, their perceptions, and their views and opinions on the importance of eating a healthy diet. OE2, OE12, OE16 and OE17 do not appear in the synthesis matrix as they did not address any of the barriers or facilitators.

In terms of the school environment, most of the barriers identified by young people appear to have been addressed. At least two sound outcome evaluations demonstrated the effectiveness of increasing the availability of healthy foods in the school canteen [ 40, 47 ]. Furthermore, despite the low status of teachers and peers as sources of nutritional information, several soundly evaluated studies showed that they can be employed effectively to deliver nutrition interventions.

Young people associated parents and the home environment with healthy eating, and half of the sound outcome evaluations involved parents in the education of young people about nutrition. However, problems were sometimes experienced in securing parental attendance at intervention activities (e.g. seminar evenings). Why friends were not a common source of information about good nutrition is not clear. However, if peer pressure to eat unhealthy foods is a likely explanation, then it has been addressed by the peer-led interventions in three sound outcome evaluations (generally effectively) [ 41, 47, 49 ] and two outcome evaluations which did not meet the quality criteria (effectiveness unclear) [ 33, 50 ].

The fact that young people choose fast foods on grounds of taste has generally not been addressed by interventions, apart from one soundly evaluated effective intervention which included taste testings of fruit and vegetables [ 40 ]. Young people's concern over their appearance (which could be interpreted as both a barrier and a facilitator) has only been addressed in one of the sound outcome evaluations (which revealed an effective intervention) [ 41 ]. Will-power to eat healthy foods has only been examined in one outcome evaluation in the in-depth systematic review (judged to be sound and effective) (Walter I—Bronx evaluation) [ 45 ]. The need for information on nutrition was addressed by the majority of interventions in the in-depth systematic review. However, no studies were found which evaluated attempts to increase the nutritional content of school meals.

Barriers and facilitators relating to young people's practical and material resources were generally not addressed by interventions, soundly evaluated or otherwise. No studies were found which examined the effectiveness of interventions to lower the price of healthy foods. However, one soundly evaluated intervention was partially effective in increasing the availability of healthy snacks in community youth groups (Walter I—Bronx evaluation) [ 45 ]. At best, interventions have attempted to raise young people's awareness of environmental constraints on eating healthily, or encouraged them to lobby for increased availability of nutritious foods (in the case of the latter without reporting whether any changes have been effected as a result).

This review has systematically identified some of the barriers to, and facilitators of, healthy eating with young people, and illustrated to what extent they have been addressed by soundly evaluated effective interventions.

The evidence for effectiveness is mixed. Increases in knowledge of nutrition (measured in all but one study) were not consistent across studies, and changes in clinical risk factors (measured in two studies) varied, with one study detecting reductions in cholesterol and another detecting no change. Increases in reported healthy eating behaviour were observed, but mostly among young women revealing a distinct gender pattern in the findings. This was the case in four of the seven outcome evaluations (in which analysis was stratified by gender). The authors of one of the studies suggest that emphasis of the intervention on healthy weight management was more likely to appeal to young women. It was proposed that interventions directed at young men should stress the benefits of nutrition on strength, physical endurance and physical activity, particularly to appeal to those who exercise and play sports. Furthermore, age was a significant factor in determining effectiveness in one study [ 48 ]. Impact was greatest on young people in the 15- to 16-year age range (particularly for young women) in comparison with those aged 12–13 years, suggesting that dietary influences may vary with age. Tailoring the intervention to take account of age and gender is therefore crucial to ensure that interventions are as relevant and meaningful as possible.

Other systematic reviews of interventions to promote healthy eating (which included some of the studies with young people fitting the age range of this review) also show mixed results [ 52–55 ]. The findings of these reviews, while not being directly comparable in terms of conceptual framework, methods and age group, seem to offer some support for the findings of this review. The main message is that while there is some evidence to suggest effectiveness, the evidence base is limited. We have identified no comparable systematic reviews in this area.

Unlike other reviews, however, this study adopted a wider perspective through inclusion of studies of young people's views as well as effectiveness studies. A number of barriers to healthy eating were identified, including poor availability of healthy foods at school and in young people's social spaces, teachers and friends not always being a source of information/support for healthy eating, personal preferences for fast foods and healthy foods generally being expensive. Facilitating factors included information about nutritional content of foods/better labelling, parents and family members being supportive; healthy eating to improve or maintain one's personal appearance, will-power and better availability/lower pricing of healthy snacks.

Juxtaposing barriers and facilitators alongside effectiveness studies allowed us to examine the extent to which the needs of young people had been adequately addressed by evaluated interventions. To some extent they had. Most of the barriers and facilitators that related to the school and relationships with family and friends appear to have been taken into account by soundly evaluated interventions, although, as mentioned, their effectiveness varied. Many of the gaps tended to be in relation to young people as individuals (although our prioritization of interventions at the level of the community and society may have resulted in the exclusion of some of these interventions) and the wider determinants of health (‘practical and material resources’). Despite a wide search, we found few evaluations of strategies to improve nutritional labelling on foods particularly in schools or to increase the availability of affordable healthy foods particularly in settings where young people socialize. A number of initiatives are currently in place which may fill these gaps, but their effectiveness does not appear to have been reported yet. It is therefore crucial for any such schemes to be thoroughly evaluated and disseminated, at which point an updated systematic review would be timely.

This review is also constrained by the fact that its conclusions can only be supported by a relatively small proportion of the extant literature. Only seven of the 22 outcome evaluations identified were considered to be methodologically sound. As illustrated in Table III , a number of the remaining 15 interventions appear to modify barriers/build on facilitators but their results can only be judged unclear until more rigorous evaluation of these ‘promising’ interventions has been reported.

Finally, it is important to acknowledge that the majority of the outcome evaluations were conducted in the United States, and by virtue of the inclusion criteria, all the young people's views studies were UK based. The literature therefore might not be generalizable to other countries, where sociocultural values and socioeconomic circumstances may be quite different. Further evidence synthesis is needed on barriers to, and facilitators of, healthy eating and nutrition worldwide, particularly in developing countries.

The aim of this study was to survey what is known about the barriers to, and facilitators of, healthy eating among young people with a view to drawing out the implications for policy and practice. The review has mapped and quality screened the extant research in this area, and brought together the findings from evaluations of interventions aiming to promote healthy eating and studies which have elicited young people's views.

There has been much research activity in this area, yet it is disappointing that so few evaluation studies were methodologically strong enough to enable us to draw conclusions about effectiveness. There is some evidence to suggest that multicomponent school-based interventions can be effective, although effects tended to vary according to age and gender. Tailoring intervention messages accordingly is a promising approach which should therefore be evaluated. A key theme was the value young people place on choice and autonomy in relation to food. Increasing the provision and range of healthy, affordable snacks and meals in schools and social spaces will enable them to exercise their choice of healthier, tasty options.

We have identified that several barriers to, and facilitators of, healthy eating in young people have received little attention in evaluation research. Further work is needed to develop and evaluate interventions which modify or remove these barriers, and build on these facilitators. Further qualitative studies are also needed so that we can continue to listen to the views of young people. This is crucial if we are to develop and test meaningful, appropriate and effective health promotion strategies.

We would like to thank Chris Bonell and Dina Kiwan for undertaking data extraction. We would also like to acknowledge the invaluable help of Amanda Nicholas, James Thomas, Elaine Hogan, Sue Bowdler and Salma Master for support and helpful advice. The Department of Health, England, funds a specific programme of health promotion work at the EPPI-Centre. The views expressed in the report are those of the authors and not necessarily those of the Department of Health.

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12.4 Annotated Student Sample: "Healthy Diets from Sustainable Sources Can Save the Earth" by Lily Tran

Learning outcomes.

By the end of this section, you will be able to:

Analyze how writers use evidence in research writing.
Analyze the ways a writer incorporates sources into research writing, while retaining their own voice.
Explain the use of headings as organizational tools in research writing.
Analyze how writers use evidence to address counterarguments when writing a research essay.

Introduction

In this argumentative research essay for a first-year composition class, student Lily Tran creates a solid, focused argument and supports it with researched evidence. Throughout the essay, she uses this evidence to support cause-and-effect and problem-solution reasoning, make strong appeals, and develop her ethos on the topic.

Living by Their Own Words

Food as change.

public domain text For the human race to have a sustainable future, massive changes in the way food is produced, processed, and distributed are necessary on a global scale. end public domain text

annotated text Purpose. Lily Tran refers to what she sees as the general purpose for writing this paper: the problem of current global practices in food production, processing, and distribution. By presenting the “problem,” she immediately prepares readers for her proposed solution. end annotated text

public domain text The required changes will affect nearly all aspects of life, including not only world hunger but also health and welfare, land use and habitats, water quality and availability, energy use and production, greenhouse gas emissions and climate change, economics, and even cultural and social values. These changes may not be popular, but they are imperative. The human race must turn to sustainable food systems that provide healthy diets with minimal environmental impact—and starting now. end public domain text

annotated text Thesis. Leading up to this clear, declarative thesis statement are key points on which Tran will expand later. In doing this, she presents some foundational evidence that connects the problem to the proposed solution. end annotated text

THE COMING FOOD CRISIS

public domain text The world population has been rising exponentially in modern history. From 1 billion in 1804, it doubled to approximately 2 billion by 1927, then doubled again to approximately 4 billion in 1974. By 2019, it had nearly doubled again, rising to 7.7 billion (“World Population by Year”). It has been projected to reach nearly 10 billion by 2050 (Berners-Lee et al.). At the same time, the average life span also has been increasing. These situations have led to severe stress on the environment, particularly in the demands for food. It has been estimated, for example, that by 2050, milk production will increase 58 percent and meat production 73 percent (Chai et al.). end public domain text

annotated text Evidence. In this first supporting paragraph, Tran uses numerical evidence from several sources. This numerical data as evidence helps establish the projection of population growth. By beginning with such evidence, Tran underscores the severity of the situation. end annotated text

public domain text Theoretically, the planet can produce enough food for everyone, but human activities have endangered this capability through unsustainable practices. Currently, agriculture produces 10–23 percent of global greenhouse gas emissions. Greenhouse gases—the most common being carbon dioxide, methane, nitrous oxide, and water vapor— trap heat in the atmosphere, reradiate it, and send it back to Earth again. Heat trapped in the atmosphere is a problem because it causes unnatural global warming as well as air pollution, extreme weather conditions, and respiratory diseases. end public domain text

annotated text Audience. With her audience in mind, Tran briefly explains the problem of greenhouse gases and global warming. end annotated text

public domain text It has been estimated that global greenhouse gas emissions will increase by as much as 150 percent by 2030 (Chai et al.). Transportation also has a negative effect on the environment when foods are shipped around the world. As Joseph Poore of the University of Oxford commented, “It’s essential to be mindful about everything we consume: air-transported fruit and veg can create more greenhouse gas emissions per kilogram than poultry meat, for example” (qtd. in Gray). end public domain text

annotated text Transition. By beginning this paragraph with her own transition of ideas, Tran establishes control over the organization and development of ideas. Thus, she retains her sources as supports and does not allow them to dominate her essay. end annotated text

public domain text Current practices have affected the nutritional value of foods. Concentrated animal-feeding operations, intended to increase production, have had the side effect of decreasing nutritional content in animal protein and increasing saturated fat. One study found that an intensively raised chicken in 2017 contained only one-sixth of the amount of omega-3 fatty acid, an essential nutrient, that was in a chicken in 1970. Today the majority of calories in chicken come from fat rather than protein (World Wildlife Fund). end public domain text

annotated text Example. By focusing on an example (chicken), Tran uses specific research data to develop the nuance of the argument. end annotated text

public domain text Current policies such as government subsidies that divert food to biofuels are counterproductive to the goal of achieving adequate global nutrition. Some trade policies allow “dumping” of below-cost, subsidized foods on developing countries that should instead be enabled to protect their farmers and meet their own nutritional needs (Sierra Club). Too often, agriculture’s objectives are geared toward maximizing quantities produced per acre rather than optimizing output of critical nutritional needs and protection of the environment. end public domain text

AREAS OF CONCERN

Hunger and nutrition.

annotated text Headings and Subheadings. Throughout the essay, Tran has created headings and subheadings to help organize her argument and clarify it for readers. end annotated text

public domain text More than 820 million people around the world do not have enough to eat. At the same time, about a third of all grains and almost two-thirds of all soybeans, maize, and barley crops are fed to animals (Barnard). According to the World Health Organization, 462 million adults are underweight, 47 million children under 5 years of age are underweight for their height, 14.3 million are severely underweight for their height, and 144 million are stunted (“Malnutrition”). About 45 percent of mortality among children under 5 is linked to undernutrition. These deaths occur mainly in low- and middle-income countries where, in stark contrast, the rate of childhood obesity is rising. Globally, 1.9 billion adults and 38.3 million children are overweight or obese (“Obesity”). Undernutrition and obesity can be found in the same household, largely a result of eating energy-dense foods that are high in fat and sugars. The global impact of malnutrition, which includes both undernutrition and obesity, has lasting developmental, economic, social, and medical consequences. end public domain text

public domain text In 2019, Berners-Lee et al. published the results of their quantitative analysis of global and regional food supply. They determined that significant changes are needed on four fronts: end public domain text

Food production must be sufficient, in quantity and quality, to feed the global population without unacceptable environmental impacts. Food distribution must be sufficiently efficient so that a diverse range of foods containing adequate nutrition is available to all, again without unacceptable environmental impacts. Socio-economic conditions must be sufficiently equitable so that all consumers can access the quantity and range of foods needed for a healthy diet. Consumers need to be able to make informed and rational choices so that they consume a healthy and environmentally sustainable diet (10).

annotated text Block Quote. The writer has chosen to present important evidence as a direct quotation, using the correct format for direct quotations longer than four lines. See Section Editing Focus: Integrating Sources and Quotations for more information about block quotes. end annotated text

public domain text Among their findings, they singled out, in particular, the practice of using human-edible crops to produce meat, dairy, and fish for the human table. Currently 34 percent of human-edible crops are fed to animals, a practice that reduces calorie and protein supplies. They state in their report, “If society continues on a ‘business-as-usual’ dietary trajectory, a 119% increase in edible crops grown will be required by 2050” (1). Future food production and distribution must be transformed into systems that are nutritionally adequate, environmentally sound, and economically affordable. end public domain text

Land and Water Use

public domain text Agriculture occupies 40 percent of Earth’s ice-free land mass (Barnard). While the net area used for producing food has been fairly constant since the mid-20th century, the locations have shifted significantly. Temperate regions of North America, Europe, and Russia have lost agricultural land to other uses, while in the tropics, agricultural land has expanded, mainly as a result of clearing forests and burning biomass (Willett et al.). Seventy percent of the rainforest that has been cut down is being used to graze livestock (Münter). Agricultural use of water is of critical concern both quantitatively and qualitatively. Agriculture accounts for about 70 percent of freshwater use, making it “the world’s largest water-consuming sector” (Barnard). Meat, dairy, and egg production causes water pollution, as liquid wastes flow into rivers and to the ocean (World Wildlife Fund and Knorr Foods). According to the Hertwich et al., “the impacts related to these activities are unlikely to be reduced, but rather enhanced, in a business-as-usual scenario for the future” (13). end public domain text

annotated text Statistical Data. To develop her points related to land and water use, Tran presents specific statistical data throughout this section. Notice that she has chosen only the needed words of these key points to ensure that she controls the development of the supporting point and does not overuse borrowed source material. end annotated text

annotated text Defining Terms. Aware of her audience, Tran defines monocropping , a term that may be unfamiliar. end annotated text

public domain text Earth’s resources and ability to absorb pollution are limited, and many current agricultural practices undermine these capacities. Among these unsustainable practices are monocropping [growing a single crop year after year on the same land], concentrated animal-feeding operations, and overdependence on manufactured pesticides and fertilizers (Hamilton). Such practices deplete the soil, dramatically increase energy use, reduce pollinator populations, and lead to the collapse of resource supplies. One study found that producing one gram of beef for human consumption requires 42 times more land, 2 times more water, and 4 times more nitrogen than staple crops. It also creates 3 times more greenhouse gas emissions (Chai et al.). The EAT– Lancet Commission calls for “halting expansion of new agricultural land at the expense of natural ecosystems . . . strict protections on intact ecosystems, suspending concessions for logging in protected areas, or conversion of remaining intact ecosystems, particularly peatlands and forest areas” (Willett et al. 481). The Commission also calls for land-use zoning, regulations prohibiting land clearing, and incentives for protecting natural areas, including forests. end public domain text

annotated text Synthesis. The paragraphs above and below this comment show how Tran has synthesized content from several sources to help establish and reinforce key supports of her essay . end annotated text

Greenhouse Gas and Climate Change

public domain text Climate change is heavily affected by two factors: greenhouse gas emissions and carbon sequestration. In nature, the two remain in balance; for example, most animals exhale carbon dioxide, and most plants capture carbon dioxide. Carbon is also captured, or sequestered, by soil and water, especially oceans, in what are called “sinks.” Human activities have skewed this balance over the past two centuries. The shift in land use, which exploits land, water, and fossil energy, has caused increased greenhouse-gas emissions, which in turn accelerate climate change. end public domain text

public domain text Global food systems are threatened by climate change because farmers depend on relatively stable climate systems to plan for production and harvest. Yet food production is responsible for up to 30 percent of greenhouse gas emissions (Barnard). While soil can be a highly effective means of carbon sequestration, agricultural soils have lost much of their effectiveness from overgrazing, erosion, overuse of chemical fertilizer, and excess tilling. Hamilton reports that the world’s cultivated and grazed soils have lost 50 to 70 percent of their ability to accumulate and store carbon. As a result, “billions of tons of carbon have been released into the atmosphere.” end public domain text

annotated text Direct Quotation and Paraphrase. While Tran has paraphrased some content of this source borrowing, because of the specificity and impact of the number— “billions of tons of carbon”—she has chosen to use the author’s original words. As she has done elsewhere in the essay, she has indicated these as directly borrowed words by placing them within quotation marks. See Section 12.5 for more about paraphrasing. end annotated text

public domain text While carbon sequestration has been falling, greenhouse gas emissions have been increasing as a result of the production, transport, processing, storage, waste disposal, and other life stages of food production. Agriculture alone is responsible for fully 10 to 12 percent of global emissions, and that figure is estimated to rise by up to 150 percent of current levels by 2030 (Chai et al.). Münter reports that “more greenhouse gas emissions are produced by growing livestock for meat than all the planes, trains, ships, cars, trucks, and all forms of fossil fuel-based transportation combined” (5). Additional greenhouse gases, methane and nitrous oxide, are produced by the decomposition of organic wastes. Methane has 25 times and nitrous oxide has nearly 300 times the global warming potential of carbon dioxide (Curnow). Agricultural and food production systems must be reformed to shift agriculture from greenhouse gas source to sink. end public domain text

Social and Cultural Values

public domain text As the Sierra Club has pointed out, agriculture is inherently cultural: all systems of food production have “the capacity to generate . . . economic benefits and ecological capital” as well as “a sense of meaning and connection to natural resources.” Yet this connection is more evident in some cultures and less so in others. Wealthy countries built on a consumer culture emphasize excess consumption. One result of this attitude is that in 2014, Americans discarded the equivalent of $165 billion worth of food. Much of this waste ended up rotting in landfills, comprised the single largest component of U.S. municipal solid waste, and contributed a substantial portion of U.S. methane emissions (Sierra Club). In low- and middle-income countries, food waste tends to occur in early production stages because of poor scheduling of harvests, improper handling of produce, or lack of market access (Willett et al.). The recent “America First” philosophy has encouraged prioritizing the economic welfare of one nation to the detriment of global welfare and sustainability. end public domain text

annotated text Synthesis and Response to Claims. Here, as in subsequent sections, while still relying heavily on facts and content from borrowed sources, Tran provides her synthesized understanding of the information by responding to key points. end annotated text

public domain text In response to claims that a vegetarian diet is a necessary component of sustainable food production and consumption, Lusk and Norwood determined the importance of meat in a consumer’s diet. Their study indicated that meat is the most valuable food category to consumers, and “humans derive great pleasure from consuming beef, pork, and poultry” (120). Currently only 4 percent of Americans are vegetarians, and it would be difficult to convince consumers to change their eating habits. Purdy adds “there’s the issue of philosophy. A lot of vegans aren’t in the business of avoiding animal products for the sake of land sustainability. Many would prefer to just leave animal husbandry out of food altogether.” end public domain text

public domain text At the same time, consumers expect ready availability of the foods they desire, regardless of health implications or sustainability of sources. Unhealthy and unsustainable foods are heavily marketed. Out-of-season produce is imported year-round, increasing carbon emissions from air transportation. Highly processed and packaged convenience foods are nutritionally inferior and waste both energy and packaging materials. Serving sizes are larger than necessary, contributing to overconsumption and obesity. Snack food vending machines are ubiquitous in schools and public buildings. What is needed is a widespread attitude shift toward reducing waste, choosing local fruits and vegetables that are in season, and paying attention to how foods are grown and transported. end public domain text

annotated text Thesis Restated. Restating her thesis, Tran ends this section by advocating for a change in attitude to bring about sustainability. end annotated text

DISSENTING OPINIONS

annotated text Counterclaims . Tran uses equally strong research to present the counterargument. Presenting both sides by addressing objections is important in constructing a clear, well-reasoned argument. Writers should use as much rigor in finding research-based evidence to counter the opposition as they do to develop their argument. end annotated text

public domain text Transformation of the food production system faces resistance for a number of reasons, most of which dispute the need for plant-based diets. Historically, meat has been considered integral to athletes’ diets and thus has caused many consumers to believe meat is necessary for a healthy diet. Lynch et al. examined the impact of plant-based diets on human physical health, environmental sustainability, and exercise performance capacity. The results show “it is unlikely that plant-based diets provide advantages, but do not suffer from disadvantages, compared to omnivorous diets for strength, anaerobic, or aerobic exercise performance” (1). end public domain text

public domain text A second objection addresses the claim that land use for animal-based food production contributes to pollution and greenhouse gas emissions and is inefficient in terms of nutrient delivery. Berners-Lee et al. point out that animal nutrition from grass, pasture, and silage comes partially from land that cannot be used for other purposes, such as producing food directly edible by humans or for other ecosystem services such as biofuel production. Consequently, nutritional losses from such land use do not fully translate into losses of human-available nutrients (3). end public domain text

annotated text Paraphrase. Tran has paraphrased the information as support. Though she still cites the source, she has changed the words to her own, most likely to condense a larger amount of original text or to make it more accessible. end annotated text

public domain text While this objection may be correct, it does not address the fact that natural carbon sinks are being destroyed to increase agricultural land and, therefore, increase greenhouse gas emissions into the atmosphere. end public domain text

public domain text Another significant dissenting opinion is that transforming food production will place hardships on farmers and others employed in the food industry. Farmers and ranchers make a major investment in their own operations. At the same time, they support jobs in related industries, as consumers of farm machinery, customers at local businesses, and suppliers for other industries such as food processing (Schulz). Sparks reports that “livestock farmers are being unfairly ‘demonized’ by vegans and environmental advocates” and argues that while farming includes both costs and benefits, the costs receive much more attention than the benefits. end public domain text

FUTURE GENERATIONS

public domain text The EAT– Lancet Commission calls for a transformation in the global food system, implementing different core processes and feedback. This transformation will not happen unless there is “widespread, multi-sector, multilevel action to change what food is eaten, how it is produced, and its effects on the environment and health, while providing healthy diets for the global population” (Willett et al. 476). System changes will require global efforts coordinated across all levels and will require governments, the private sector, and civil society to share a common vision and goals. Scientific modeling indicates 10 billion people could indeed be fed a healthy and sustainable diet. end public domain text

annotated text Conclusion. While still using research-based sources as evidence in the concluding section, Tran finishes with her own words, restating her thesis. end annotated text

public domain text For the human race to have a sustainable future, massive changes in the way food is produced, processed, and distributed are necessary on a global scale. The required changes will affect nearly all aspects of life, including not only world hunger but also health and welfare, land use and habitats, water quality and availability, energy use and production, greenhouse gas emissions and climate change, economics, and even cultural and social values. These changes may not be popular, but they are imperative. They are also achievable. The human race must turn to sustainable food systems that provide healthy diets with minimal environmental impact, starting now. end public domain text

annotated text Sources. Note two important aspects of the sources chosen: 1) They represent a range of perspectives, and 2) They are all quite current. When exploring a contemporary topic, it is important to avoid research that is out of date. end annotated text

Works Cited

Barnard, Neal. “How Eating More Plants Can Save Lives and the Planet.” Physicians Committee for Responsible Medicine , 24 Jan. 2019, www.pcrm.org/news/blog/how-eating-more-plants-can-save-lives-and-planet. Accessed 6 Dec. 2020.

Berners-Lee, M., et al. “Current Global Food Production Is Sufficient to Meet Human Nutritional Needs in 2050 Provided There Is Radical Societal Adaptation.” Elementa: Science of the Anthropocene , vol. 6, no. 52, 2018, doi:10.1525/elementa.310. Accessed 7 Dec. 2020.

Chai, Bingli Clark, et al. “Which Diet Has the Least Environmental Impact on Our Planet? A Systematic Review of Vegan, Vegetarian and Omnivorous Diets.” Sustainability , vol. 11, no. 15, 2019, doi: underline 10.3390/su11154110 end underline . Accessed 6 Dec. 2020.

Curnow, Mandy. “Managing Manure to Reduce Greenhouse Gas Emissions.” Government of Western Australia, Department of Primary Industries and Regional Development, 2 Nov. 2020, www.agric.wa.gov.au/climate-change/managing-manure-reduce-greenhouse-gas-emissions. Accessed 9 Dec. 2020.

Gray, Richard. “Why the Vegan Diet Is Not Always Green.” BBC , 13 Feb. 2020, www.bbc.com/future/article/20200211-why-the-vegan-diet-is-not-always-green. Accessed 6 Dec. 2020.

Hamilton, Bruce. “Food and Our Climate.” Sierra Club, 2014, www.sierraclub.org/compass/2014/10/food-and-our-climate. Accessed 6 Dec. 2020.

Hertwich. Edgar G., et al. Assessing the Environmental Impacts of Consumption and Production. United Nations Environment Programme, 2010, www.resourcepanel.org/reports/assessing-environmental-impacts-consumption-and-production.

Lusk, Jayson L., and F. Bailey Norwood. “Some Economic Benefits and Costs of Vegetarianism.” Agricultural and Resource Economics Review , vol. 38, no. 2, 2009, pp. 109-24, doi: 10.1017/S1068280500003142. Accessed 6 Dec. 2020.

Lynch Heidi, et al. “Plant-Based Diets: Considerations for Environmental Impact, Protein Quality, and Exercise Performance.” Nutrients, vol. 10, no. 12, 2018, doi:10.3390/nu10121841. Accessed 6 Dec. 2020.

Münter, Leilani. “Why a Plant-Based Diet Will Save the World.” Health and the Environment. Disruptive Women in Health Care & the United States Environmental Protection Agency, 2012, archive.epa.gov/womenandgirls/web/pdf/1016healththeenvironmentebook.pdf.

Purdy, Chase. “Being Vegan Isn’t as Good for Humanity as You Think.” Quartz , 4 Aug. 2016, qz.com/749443/being-vegan-isnt-as-environmentally-friendly-as-you-think/. Accessed 7 Dec. 2020.

Schulz, Lee. “Would a Sudden Loss of the Meat and Dairy Industry, and All the Ripple Effects, Destroy the Economy?” Iowa State U Department of Economics, www.econ.iastate.edu/node/691. Accessed 6 Dec. 2020.

Sierra Club. “Agriculture and Food.” Sierra Club, 28 Feb. 2015, www.sierraclub.org/policy/agriculture/food. Accessed 6 Dec. 2020.

Sparks, Hannah. “Veganism Won’t Save the World from Environmental Ruin, Researchers Warn.” New York Post , 29 Nov. 2019, nypost.com/2019/11/29/veganism-wont-save-the-world-from-environmental-ruin-researchers-warn/. Accessed 6 Dec. 2020.

Willett, Walter, et al. “Food in the Anthropocene: The EAT– Lancet Commission on Healthy Diets from Sustainable Food Systems.” The Lancet, vol. 393, no. 10170, 2019. doi:10.1016/S0140-6736(18)31788-4. Accessed 6 Dec. 2020.

World Health Organization. “Malnutrition.” World Health Organization, 1 Apr. 2020, www.who.int/news-room/fact-sheets/detail/malnutrition. Accessed 8 Dec. 2020.

World Health Organization. “Obesity and Overweight.” World Health Organization, 1 Apr. 2020, www.who.int/news-room/fact-sheets/detail/obesity-and-overweight. Accessed 8 Dec. 2020.

World Wildlife Fund. Appetite for Destruction: Summary Report. World Wildlife Fund, 2017, www.wwf.org.uk/sites/default/files/2017-10/WWF_AppetiteForDestruction_Summary_Report_SignOff.pdf.

World Wildlife Fund and Knorr Foods. Future Fifty Foods. World Wildlife Fund, 2019, www.wwf.org.uk/sites/default/files/2019-02/Knorr_Future_50_Report_FINAL_Online.pdf.

“World Population by Year.” Worldometer , www.worldometers.info/world-population/world-population-by-year/. Accessed 8 Dec. 2020.

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What is a Healthy Lifestyle? Discover Balanced Nutrition Tips

Ever wondered what are the secrets to a Healthy Lifestyle? This blog can help you clearly understand a Healthy Lifestyle, which includes balanced nutrition, regular exercise, and positive habits. Let's dive in to discover What is a Healthy Lifestyle and pave the way to vitality. You can explore the essence of holistic wellness.

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In a world where fast food outlets are more prevalent than fitness centres, and stress is widespread; the question arises: “What is a Healthy Lifestyle?” This inquiry isn’t merely a transient consideration; it’s a significant matter resonating with countless individuals. A Healthy Lifestyle embodies a comprehensive philosophy of life that transcends mere calorie tracking, focusing instead on overall wellness.

But, the path to a Healthy Lifestyle is often littered with conflicting advice and a general sense of confusion. Hence, this blog aims to give you some crucial health tips. So, let's read this extensive blog to lead a better life.

Table of Contents

1) What is a Healthy Lifestyle?

2) Types of Healthy Lifestyles to consider

3) Why is a balanced healthy diet important?

4) Elements of Healthy Lifestyles

5) Healthy eating tips

6) Conclusion

What is a Healthy Lifestyle?

A Healthy Lifestyle includes a wide angle of perspectives on physical, mental and spiritual health. It covers aspects like being aware of what we eat or drink or practising mental healing or spiritual nourishment to enrich our lives. By practicing healthy behaviours and making self-care a priority, people can improve the quality of their lives and ward off chronic conditions.

Types of Healthy Lifestyles to consider

There are different types of fitness lifestyle available options, all of which are designed to suit more specific interests as well as objectives. Be it through nourishing ourselves by eating cleanly, putting in regular exercise, practicing mindfulness, or finding fulfilment in our lives. Its main goal is to find a solution that fits your ideals and helps you achieve a better picture of your health and happiness.

Why is a balanced healthy diet important?

The concept of a balanced diet is undeniably fundamental in maintaining excellent health and wellness. Nutrition refers to the essential nutrients, minerals, and vitamins for the body to function properly. The combination of such foods makes up a balanced diet, which in turn helps to keep a person at a normal weight and lower the risk of chronic illnesses. It also considers the following aspects of an individual:

a) Physical health: Regular exercise, adequate sleep, and proper nutrition can maintain physical health and vitality.

b) Emotional well-being: Practicing mindfulness, managing stress, and nurturing positive relationships contribute to emotional resilience and well-being.

c) Spiritual wellness: Connecting with nature, cultivating a sense of purpose, and exploring spirituality can enhance spiritual wellness and inner peace.

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Elements of Healthy Lifestyles

Achieving a Healthy Lifestyle involves incorporating various elements into your daily routine. Let's talk about those elements in detail:

Components of a well-balanced way of living

Healthy eating habits

Fuel your body with nutrient-dense foods, emphasising vegetables, fruits, whole grains, and healthy fats. Paying attention to hunger cues is quite beneficial.

Regular exercise

Engage in physical activity according to your preferences and abilities, whether it's cardio, strength training, yoga, or outdoor activities. Focus on at least 150 minutes of moderate-intensity exercise per week to support cardiovascular health, muscle strength, and mental well-being.

Stress relief

Manage stress through relaxation tactics like deep breathing, meditation, mindfulness, or hobbies that bring joy and relaxation. Prioritise self-care activities that help alleviate stress and promote emotional resilience.

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Self-care

Take time for self-care rituals that nourish your body, mind, and soul. This may include getting adequate sleep, setting boundaries, practising gratitude, and indulging in activities that bring pleasure and fulfilment.

Mind-body connection

Cultivate awareness of the connection between your thoughts, emotions, and physical sensations. Practice techniques like meditation, yoga, or tai chi to foster harmony and balance between the mind and body.

Balanced living

Strive for balance in all aspects of life, including work, relationships, leisure, and personal growth. Prioritise activities that generate a sense of fulfilment and purpose.

Healthy eating tips

Healthy eating habits aid in maintaining a balanced diet. Here are some crucial healthy eating tactics:

What should you include on your regular diet

Fibre-rich carbs

People may have a common misconception about fibre and digestion, especially when it comes to the benefit of gut microbiome. Whole grains containing fibre can be good for digestion and boosting the gut. Fibre induces a routine of bowel movements and prevents constipation, thereby reducing the risk of digestive illnesses like diverticulitis and colorectal cancer.

Fruits and veggies

Vegetables and fruits are highly important components of a healthy diet, and they supply a whole spectrum of vitamins, minerals, antioxidants, and fibre. Fruits are enriched in Vitamins C and A, potassium, and dietary fibre, while vegetables have different kinds of vitamins, minerals, and phytonutrients.

Oily fish

One of the easiest and best ways to add heart health and overall well-being is to consume fish regularly, especially the oily ones. Put salmon, mackerel and trout, among others, as they are the sources of anti-inflammatory omega-3 fatty acids. These vital nutrients also exert a strong influence on heart health.

Cut fats & sugars

Taking in limited saturated fats and sugars can replenish the body, as well as prevents the potential of developing obesity, diabetes, and heart disease. Taken to excess, sweetened drinks and sweets not only lead to weight gain, but also impair the functioning of insulin and cause inflammations.

Reduce Salt

Minimising salt intake is crucial for supporting heart health and reducing the risk of stroke, hypertension, and other cardiovascular conditions. Adults' regular intake of salt is less than five gms, which is equivalent to about one teaspoon.

Stay hydrated

Staying hydrated is essential for maintaining optimal health and supporting bodily functions. Water is important in nearly every aspect of the body, from regulating temperature and transporting nutrients to lubricating joints and flushing out toxins. Drinking at least eight glasses of water per day is recommended. But individual needs may vary depending on age, gender, activity level, and climate.

Eat breakfast

Start your day with a nutritious breakfast since it boosts your metabolism and provides energy for the day ahead. Breakfast helps replenish glycogen stores, prevent overeating, and stabilise blood sugar levels. Prefer a balanced breakfast that includes a mix of carbohydrates, protein, and healthy fats. Whole-grain cereals, oatmeal, Greek yoghurt, eggs, and fresh fruit are excellent options that provide essential nutrients and sustained energy.

Conclusion

Ultimately, embracing a Healthy Lifestyle is an all-encompassing voyage that involves nurturing the body, mind, and soul. It’s about giving precedence to well-rounded nutrition, consistent physical activity, effective stress control, and habits of self-nurturance. Understanding What is a Healthy Lifestyle is the first step on the path to a more robust, contented existence.

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Frequently Asked Questions

Even though there won’t be a s pecific diet for everyone, counting whole and nutritious food will in the end benefit most people. Talking to a Registered Dietician, or a Healthcare Doctor can give you personalised dietary guides.

When fasting, it is vital to avoid eating too much in non-fasting periods, not consuming fatty and processed foods, and forgetting about hydration. Try to have nutrition-dense meals and drink enough fluids to get proper health and fitness during fasting periods.

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Alongside our diverse Online Course Catalogue, encompassing 17 major categories, we go the extra mile by providing a plethora of free educational Online Resources like News updates, Blogs , videos, webinars, and interview questions. Tailoring learning experiences further, professionals can maximise value with customisable Course Bundles of TKA .

The Knowledge Academy’s Knowledge Pass , a prepaid voucher, adds another layer of flexibility, allowing course bookings over a 12-month period. Join us on a journey where education knows no bounds.

The Knowledge Academy offers various Healthy Lifestyle s Training , including Active and Healthy Lifestyle s Training, Meditation Course, and Yoga Tra ining . These courses cater to different skill l evels, pr ovidin g comprehensive insights into Child Psychology.

Our Health and Safety Blogs cover a range of topics related to Healthy Lifestyle , offering valuable resources, best practices, and industry insights. Whether you are a beginner or looking to advance your Health and Safety knowledge , The Knowledge Academy's diverse courses and informative blogs have got you covered.

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Healthy Lifestyle Examples: 10 Simple Strategies

Explore a comprehensive guide to incorporating research-driven healthy lifestyle choice for a healthier body, sharper mind, and a more energized you.

As a staff writer at InsideTracker, who delves deep into the world of health and wellness, translating complex scientific insights into engaging and actionable content for readers. With a passion for proactive health management, they are dedicated to empowering individuals with the knowledge.

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I'm a data-driven editor with a passion for empowering individuals through clear, informative health content. My meticulous approach ensures factual accuracy, conciseness, and engaging storytelling in every piece I edit.

Updated May 14, 2024.

A woman aging healthy because of proper lifestyle choices.

In this article

What is a healthy lifestyle?

1. eat a more plant-based diet , 2. choose healthy fats, 3. drink alcohol in moderation.

Ever dream of waking up with boundless energy? Feeling tired can drag you down. Constant fatigue can impact your mood, productivity, and overall enjoyment of life.

The good news is simple changes to your daily routine can significantly boost your vigor. These healthy lifestyle habits leave you energized and ready to conquer your day.

A healthy lifestyle involves choices that reduce the risk of premature death while also fostering improved overall well-being as you age, known as your healthspan .

One example is the Blue Zones, five regions worldwide boasting the highest percentage of centenarians. [1] They live to be at least 100 years old, often without heart disease, obesity, cancer, dementia, or diabetes.

Although their daily routines may vary due to cultural, geographical, and resource differences, they share practices believed to contribute to their longevity and well-being.

Research indicates that habits like maintaining regular eating patterns, engaging in physical activity, and addressing your mental and emotional health are integral components of a healthy lifestyle.

Research shows that nutrient-dense foods may lower disease risk and help people live longer. [2–4] Adding leafy greens, fruits, whole grains, beans, nuts, and seeds could promote a long life.

In a systematic review and meta-analysis, experts investigated many observational studies. They found that people on vegan and vegetarian diets had reduced levels of total cholesterol, low-density lipoprotein (LDL), and blood glucose. These are all essential markers of health vulnerability. [4]

In a systematic review and meta-analysis, experts investigated many observational studies. They found that people on vegan and vegetarian diets had reduced levels of total cholesterol, low density lipoprotein (LDL), and blood glucose. These are all essential markers of health vulnerability. [4]

Note: Researchers reported s imilar findings in studies assessing the effects of replacing meat with plant-based proteins. [5,6]

Monounsaturated and polyunsaturated fats are beneficial. They fight inflammation and reduce cardiovascular condition chances. You can find the former in olive oil, the primary ingredient in many mediterranean diet dishes. It can drop LDL and increase high-density lipoprotein (HDL) levels. [7-8]

Fish and seafood may help lower coronary heart disease and mortality risk. [9] They're rich in the essential eicosapentaenoic (EPA) and docosahexaenoic (DHA) acid. Research shows that these omega-3 fatty acids are crucial for brain health and cognition. [10,11]

Note: You can apply this healthy example to your lifestyle by substituting butter with olive oil, eating 2–3 servings of fish/week, and snacking on nuts and seeds.

Research suggests we moderate our alcohol consumption—two drinks/day for men and one or less for women. This healthy lifestyle choice has the lowest chances of heart disease, cancer, and mortality than having none or drinking excessively. [12,13]

Note: On the other hand, some studies say that any amount of intake increases cancer risk, so if you don't drink, you shouldn't start. [14]

How InsideTracker helps you stay healthy

InsideTracker's Ultimate Plan can help you on your journey to improving your healthspan . The proprietary A.I. algorithm analyzes your bloodwork and habits. It provides you with science-backed and personalized recommendations to optimize your biomarkers to live healthier, longer .

Depending on your goals, your Action Plan prioritizes the nutrition, exercise, or healthy lifestyle choices that will have the greatest impact on helping you reach them.

4. Stay hydrated

The body is about 60% water. Every cell, tissue, and organ needs it to function optimally. Drinking enough fluids is also essential for:

Body temperature regulation
Joint lubrication
Nutrient transportation
Waste and toxin elimination [15]

Even mild dehydration impacts your lifestyle, leading to fatigue, headaches, and poor concentration [16,17] . But you have a choice in the matter. Keep a reusable bottle by your side to sip on. You can also add taste with healthy options like fresh fruit, cucumbers, or herbal tea.

5. Try yoga

Yoga includes meditation and relaxation techniques through physical postures and breathwork. It's a highly effective tool for managing stress and improving emotional state.

Research also suggests it lowers serum cortisol, which is a hormone that leads to weight gain, hypertension, and anxiety. [18–20] It also shows improvements in blood pressure, glucose, total cholesterol, LDL, HDL, and triglycerides. [21–24]

Note: There are multiple examples of healthy yoga practices available via in-person studios or virtual classes. You can find them at various skill levels. So, even if you haven’t practiced before, you can still learn the foundations and improve your lifestyle.

6. Start strength training

Strength training is a physical exercise that requires muscles to lift, push, or pull until fatigued. You can do it to increase or maintain muscle and bone mass. [25,26] Some of the other benefits you can get are reduced disease risk, better blood sugar control, and improved agility as you age. [27–29]

Studies have also associated this type of workout with lower chronic inflammation, enhanced cognition, healthier heart , and longevity. [30-34] The current Physical Activity Guidelines for Americans recommends that adults address all major muscle groups at least two days weekly.

A quote from Andrew Huberman on healthy lifestyle choices.

7. Sit less

Gym workouts and going for a run are certainly healthy lifestyle choices. But, these activities alone may not prevent the negative effects of sitting all day long. Research shows doing so for longer periods shortens your lifespan and can increase insulin resistance and worsen heart health. [35–37]

The good news is that studies reveal frequent standing or walking breaks could mitigate some of the damage. [37]

Note: This informal movement can ultimately contribute to improved overall well-being, evidenced by all five locations in the Blue Zone. [1]

8. Get 7-9 hours of sleep every night

Sleep helps the body and brain restore and repair muscle, consolidate memory, and strengthen the immune system. [36–38]

Research shows that quality shut-eye promotes metabolic health, better blood sugar control, and longevity. [39,40] Current evidence suggests the optimal duration for most healthy adults is 7–9 hours a night. [41]

Following a consistent bedtime routine that includes limiting screen time, taking a warm shower, closing all binds, and cooling the bedroom can help promote better sleep.

Note: InsideTracker syncs with data from your Apple Watch, Garmin, Oura Ring, or FitBit. You can analyze your sleep patterns and combine them with your DNA and biomarkers. Then, you'll get science-backed recommendations to improve your health span.

10. Connect with others

Social connections are crucial components and common traits among the world’s longest-lived individuals. [1]

Research suggests that those with family, friends, and community support have fewer health problems and live longer. The result is likely due to the stress-relieving effects of interacting with people. [44]

Note: Conversely, a lack of ties increases the risk of death anywhere from 50-91% [45]. As a healthy lifestyle choice, try sitting down with friends or family at mealtimes or calling a loved one.

Choices to avoid for a healthy lifestyle

Here are several examples of lifestyle habits that lead to poor health outcomes you should avoid or minimize:

Cigarettes: Cigarettes cause disease and early death. Research shows that any amount of smoking affects mortality, increasing proportionally with frequency. [46]
Ultra-processed or fast food: These tend to be high in saturated fats, added sugars, and sodium. Their ingredients may all increase chronic disease risk. [47] Plus, they're low in beneficial nutrients like fiber, vitamins, and minerals that promote health.
Chronic stress: Studies have linked it to several negative health outcomes. People may have elevated glucose levels, hypertension, and a weakened immune system. [48,49]
Heavy alcohol use: Excessive drinking triggers many health issues, including several types of cancer and heart and liver disease. Research also shows that alcohol abuse leads to a risk of early death. [12]
Sedentary activities: According to the World Health Organization (WHO), physical inactivity is one of the leading risk factors for chronic conditions and death worldwide. It increases the risk of cancer, heart disease, stroke, and diabetes by 20-30%. [50]

» Learn how to naturally improve your biological age

How do you make healthy lifestyle changes?

Many people want to make healthier lifestyle choices, but actually doing so can be challenging. Fortunately, there are strategies you can try that simplify your routines.

First, start with a small goal . The hardest part of adopting new habits is often getting started. It's essential to make the initial strategy realistic and attainable.

Second, be focused on what you want to do. Setting vague intentions like changing your diet or exercising more can be difficult to follow through with and track. Instead, aim for something more specific. Include the time, location, and frequency of your desired habit.

For example, you could run for 30 minutes three days weekly before work or add one more vegetable to your weekday lunches. Including these details gives you a concrete plan to implement the habit.

Tip: You can also reward yourself for meeting goals and finding a friend or professional to provide support and accountability.

» Learn the difference between chronological and biological age

Invest in your healthspan and live vibrantly

Feeling tired and drained can hold you back from achieving everything you want. The good news is that incorporating these simple and sustainable changes into your daily routine can unlock a new level of energy and vibrancy.

Remember, a healthy lifestyle isn't about drastic changes or deprivation. It's about making choices that empower you to feel your best, both now and in the future. Consider this an investment in your healthspan, the number of years you'll live feeling your best.

For an extra boost on your journey, you can try the Ultimate Plan . The data-driven recommendations help you optimize your health and achieve your goals. You can also fine-tune your approach for longevity through retesting every 3–6 months.

[1] Buettner, Dan. He Blue Zones Solution: Eating and Living Like the World's Healthiest People. National Geographic Society, 2015.

[2] https://pubmed.ncbi.nlm.nih.gov/28864331/

[3] https://pubmed.ncbi.nlm.nih.gov/24687909/

[4] https://pubmed.ncbi.nlm.nih.gov/26853923/

[5] https://pubmed.ncbi.nlm.nih.gov/26853923/

[6] https://pubmed.ncbi.nlm.nih.gov/29618018/

[7] https://pubmed.ncbi.nlm.nih.gov/21376434/

[8] https://pubmed.ncbi.nlm.nih.gov/15168036/

[9] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468748/

[10] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7103640/

[11] https://www.sciencedirect.com/science/article/abs/pii/S019745801100546X

[12] https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.117.032047

[13] https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials

[14] https://ntp.niehs.nih.gov/ntp/roc/content/profiles/alcoholicbeverageconsumption.pdf

[15] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/

[16] https://pubmed.ncbi.nlm.nih.gov/22190027/

[17] https://pubmed.ncbi.nlm.nih.gov/22716932/

[18] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3768222/

[19] https://pubmed.ncbi.nlm.nih.gov/22342535/

[20] https://pubmed.ncbi.nlm.nih.gov/21887116/

[21] https://pubmed.ncbi.nlm.nih.gov/31143018/

[22] https://pubmed.ncbi.nlm.nih.gov/26286137/

[23] https://pubmed.ncbi.nlm.nih.gov/28963884/

[24] https://www.ahajournals.org/doi/10.1161/hyp.0b013e318293645f

[25] https://pubmed.ncbi.nlm.nih.gov/35191588/

[26] https://pubmed.ncbi.nlm.nih.gov/30513557/

[27] https://pubmed.ncbi.nlm.nih.gov/16960159/

[28] https://pubmed.ncbi.nlm.nih.gov/21778224/

[29] https://pubmed.ncbi.nlm.nih.gov/30703272/

[30] https://pubmed.ncbi.nlm.nih.gov/20083961/

[31] https://pubmed.ncbi.nlm.nih.gov/20437055/

[32] https://pubmed.ncbi.nlm.nih.gov/32599643/

[33] https://pubmed.ncbi.nlm.nih.gov/21896934/

[34] https://pubmed.ncbi.nlm.nih.gov/30376511/

[35] https://pubmed.ncbi.nlm.nih.gov/28892811/

[36] https://pubmed.ncbi.nlm.nih.gov/35147898/

[37] https://pubmed.ncbi.nlm.nih.gov/24732719/

[38] https://pubmed.ncbi.nlm.nih.gov/25315456/

[39] https://pubmed.ncbi.nlm.nih.gov/21532950/

[40] https://pubmed.ncbi.nlm.nih.gov/21835655/

[41] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3703752/

[42] https://pubmed.ncbi.nlm.nih.gov/20469800/

[43] https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need

[44] https://pubmed.ncbi.nlm.nih.gov/23696104/

[45] https://pubmed.ncbi.nlm.nih.gov/24767264/

[46] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6125010/

[47] https://www.ncbi.nlm.nih.gov/pubmed/26729882

[48] https://pubmed.ncbi.nlm.nih.gov/33745522/

[49] https://pubmed.ncbi.nlm.nih.gov/34798466/

[50] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579396/

[51] https://pubmed.ncbi.nlm.nih.gov/18611955/

[52] https://www.who.int/health-topics/physical-activity#tab=tab_2

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The Mediterranean Diet Has Ranked #1 For Seven Years In a Row—What Makes It So Effective?

I n its annual Best Diets ranking, U.S. News and World Report has awarded the top spot to the Mediterranean diet for the seventh year in a row. According to the publication, this style of eating—inspired by the eating habits of people living in the Mediterranean region—has such serious staying power because it’s easy to follow long-term and has been shown to support heart health, bone, and joint health, and help prevent certain diseases, such as diabetes.

But “diet” is really a misnomer, says Maya Feller, MS, RD, CDN , author of Eating From Our Roots and a member of U.S. News and World Report’s Best Diets expert panel . “It's less of a diet, more of a lifestyle, an eating pattern,” she says. “[It] can be customized based on the individual's likes, dislikes, personal preference, religious needs, and access.”

“The Mediterranean diet is really a long-term dietary lifestyle…versus another kind of restrictive time-period diet,” agrees Maggie Berghoff , a functional medicine nurse practitioner and author of Eat to Treat . Rather than cutting out certain food groups or counting calories, “it focuses on [eating] a lot of healthy fats, healthy oils, and plant-based foods,” she says.

What Is the Mediterranean Diet?

The Mediterranean diet started to gain attention as a healthy way of eating in the 1950s, when scientist Ancel Keys, PhD, of the the University of Minnesota School of Power discovered a correlation between eating habits, lifestyles, and cardiovascular health .

“What the research found was that people who followed Mediterranean patterns of eating actually tended to have better cardiovascular profiles, so lower cholesterol, better lipid markers, good cholesterol,” says Feller.

Dr. Keys didn’t invent the Mediterranean diet, of course; he simply began to popularize a way of eating and enjoying food that people in the Mediterranean had been following for centuries. “The biggest tenets of that are seafood; lean proteins in the form of beans, nuts, and seeds; whole grains; ancient grains; fermented dairy; fruits,” says Feller. “And then alcohol is consumed in moderation.”

When looking for inspiration for your Mediterranean menu, Feller says it’s important to consider all 22 countries that surround the Mediterranean Sea—not just Greece, Italy, and France.

“The countries of North Africa and the Middle East are not often highlighted [when talking about the Mediterranean diet], when in fact, their patterns of eating are credible and really centered on legumes, grains, seeds, fermented dairy, and really interesting types of fruits,” she says. “We often are told: cucumber, feta, olives, tomato, and red onion—that's the Mediterranean diet. Yes, that's wonderful, but it could also be couscous and chickpeas in a curry with berbere. There's so many different ways that it can show up.”

Mediterranean Diet Foods

Great news, folks: With the Mediterranean diet, it’s a very “you do you” approach to healthy eating. That being said, the Mediterranean lifestyle does encourage you to load your plate with particular foods and food groups.

Fresh fruits and vegetables: According to Cleveland Clinic , you should have at least one serving of veg per meal.
Seafood: The Mediterranean diet emphasizes seafood and poultry protein sources; fish in particular, is a great source of heart-healthy omega-3s.
Healthy fats and oils: Extra-virgin olive oil is touted as the Med diet’s hero, but Berghoff says that other oils, such as walnut and pecan oil, are also rich in healthy polyphenols.
Legumes: Pulses and legumes like lentils, beans, chickpeas, and peas are great sources of protein, fiber, and healthy fatty acids—and the Med diet encourages you to eat them multiple times a week.
Nuts, seeds, and grains: Whether you’re eating ‘em as a snack, sprinkling them on your salads, or making a bowl of whole-grain cereal, add in nuts.
Fermented dairy: While the Med diet recommends reducing your overall dairy intake to once a day, Feller says that folks in the Mediterranean reap the gut-healthy benefits of fermented dairy like yogurt and goat cheese.

Foods to Avoid When Following the Mediterranean Diet

Alcohol should be consumed in moderation, if at all, on the Mediterranean diet, says Feller.

Wine is not a health food, let’s be clear. But there is research to support that a “ Mediterranean way of drinking ”—or drinking no more than one glass of wine per day with food—may have certain health benefits for adults over 35, including reduced risk of cardiovascular disease .

In addition to alcohol, the Mediterranean diet asks you to limit ultra-processed foods, refined carbohydrates, and foods that are super high in sugar (excluding fruits), says Berghoff.

Benefits of the Mediterranean Diet

According to Berghoff, many of the Mediterranean diet’s health benefits stem from the ways this eating style reduces inflammation within the body. On the one hand, you’re cutting back on foods that are known to cause inflammation, such as high-sugar foods, highly processed foods, red meats, and alcohol, she says. On the other, you’re increasing the amount of inflammation-reducing foods you’re eating, including plants, omega-3 fatty acids, and monounsaturated fats (largely from olive oil).

What can this do for the body, more specifically?

1. promotes heart health.

As mentioned, the original draw to the Mediterranean diet for many people was the research that supported its positive impact on heart health. And since Dr. Keys’s work in the 1950s, new studies have continued to support the Med diet’s ability to improve cardiovascular fitness.

In one study published in 2013, approximately 7,500 people with a high risk of cardiovascular disease in Spain were asked to either follow a Mediterranean style of eating or a controlled diet. After following the participants for nearly 5 years, the diet’s impact was clear (so clear, in fact, that the study was ended early): for those following the Mediterranean diet, the risk of cardiovascular disease was reduced by 30 percent.

The American Heart Association also supports the Mediterranean diet, saying: “This style of eating can play a big role in preventing heart disease and stroke and reducing risk factors such as obesity, diabetes, high cholesterol and high blood pressure.”

2. Supports Healthy Blood Sugar Levels and Reduces Risk of Diabetes

“What the current research says is that a plant-forward type of eating is also supportive when it comes to blood sugar management,” says Feller.

A 2017 meta-analysis of studies that included a total of 1.5 million people found that the heart-friendly Mediterranean diet has a “ strong potential for preventing diabetes .” In 2020, research published in the journal Nutrients concluded that following a Mediterranean-style diet was effective for reducing HbA1c (or blood glucose) levels and could also play a role in managing the progression of type 2 diabetes.

3. Supports Bone and Joint Health

Recent research also shows that adhering to a Mediterranean diet that’s rich in anti-inflammatory and antioxidant nutrients can improve bone mineral density, muscle mass, and movement ability—and could, therefore, slow the onset of osteoporosis and sarcopenia (loss of muscle strength).

4. Protects Against Certain Cancers

According to the National Foundation for Cancer Research , the Mediterranean diet has been shown to reduce cancer-related deaths and also play a role in preventing certain cancers, including colorectal, breast, stomach, pancreas, prostate, and lung.

“There is some compelling research around high intakes of plants as well as seafood-rich patterns of eating [having an impact on] some cancers. So this is thought to be an anticarcinogenic pattern of eating,” says Feller.

Feller also makes clear, however, that while the Mediterranean diet may be protective against some cancers, it is not a cure for cancer.

5. Supports Longevity

Put all these benefits together, and you’re looking at the potential to live a longer, healthier life. In fact, two of the original five Blue Zones —or regions that are home to the longest-living people in the world—are within the Mediterranean: Ikaria, Greece and Sardinia, Italy.

What Lifestyle Habits Are Part of the Mediterranean Diet?

We’ve said it before, but we’ll say it again: The Mediterranean diet is more of a way of life than an actual diet.

According to Feller, a Mediterranean approach to food focuses on seasonal ingredients and slow food—and she means slow literally. “A lot of these dishes take a long time to make!” she says. “Think about fermented dairy…[fermentation] is a process.”

Taking time to create and enjoy your meals comes with another benefit: connection. “When we eat in community, we generally tend to be happier and do better,” says Feller.

Beyond eating habits, Berghoff says that a Mediterranean lifestyle encourages physical activity. “[It doesn’t require] a specific workout, just generally moving your body and being a more active person,” she says.

How to Follow the Mediterranean Diet Mindfully

One of the best things about the Mediterranean diet is its “choose your own adventure” approach to eating. But because of this, Berghoff cautions, it’s important to get in touch with what makes your body feel and work in tip-top shape.

Take grains, for instance. Grains, including bread and pasta, are on the menu for the Mediterranean diet, Berghoff says, but not everyone can stomach them. “You want to be sure that you are paying attention to how you feel,” she says. If you’re experiencing bloating or irritated bowels, you’ll want to adapt your choices to avoid the foods that cause this discomfort.

With that in mind, if you’re interested in trying the Mediterranean diet, Feller recommends starting with foods you already know and love. “Think about what you’re eating: What are the vegetables that you like? What are the grains you like? What is the seafood that you like?” she says. “Go back to foods that [you] already eat and think about the ones that fit with [the Mediterranean diet’s criteria].”

Fresh green organic vegetables and fruits on green background. Healthy food, diet and detox concept. Flat lay, top view

Adopting These 4 Habits Might Add Up to 5 Years to Your Life, Study Finds

Doctors say this is a major indicator that our genes are not our destiny.

New research details healthy lifestyle factors that may extend your life.
People with a genetic risk of early death can extend their life by up to 5.5 years.
Doctors say lifestyle factors can make a big impact on your overall longevity.

The study, published in BMJ Evidence-Based Medicine , analyzed data from more than 350,000 people over an average of 13 years, with researchers looking at information about their genetics, socioeconomic status, education, and history of disease. Each person was given a polygenetic score, which sums up genes that can impact lifespan, along with a score based on their lifestyle habits.

As a whole, the researchers found that everyone was 78% more likely to die early if they followed an “unhealthy” lifestyle. People who had a genetic risk of dying younger and followed an unhealthy lifestyle were twice as likely to die early compared to people with no genetic risk of dying early and a healthy lifestyle.

Ultimately, the researchers found that people with a genetic risk of dying early could live up to 5.5 years longer if they followed a “healthy” lifestyle (more on that later). “The optimal combination of healthy lifestyles could convey better benefits for a longer lifespan, regardless of genetic background,” the researchers concluded.

These are the factors that scientists found made a difference, plus what doctors recommend to live a healthy, long life.

Healthy habits that could add years to your life

The study looked at six lifestyle factors in each person: Their smoking status, physical activity level, diet, how much alcohol they drank, body shape, and sleep habits. It’s important to point out that the study was observational. And, as a result, the researchers can only say that there is a link between certain factors and a longer life, versus these factors actually causing someone to live longer.

But overall, researchers discovered that these four elements had the biggest impact on longevity:

Smoking . Those who didn’t smoke or never smoked had a lower risk of premature death than people who currently smoked.
Physical activity . People with the lowest risk met the recommended Physical Activity Guidelines for Americans, which suggests adults get in at least 150 minutes of moderate physical activity and two days of strength training a week.
Sleep . People who fared the best logged seven to eight hours of sleep a night.
Diet . Eating a healthy diet with plenty of fruits and vegetables was linked with a lower risk of premature death. People with the lowest risk also had no more than one alcoholic drink a day for women and two drinks a day for men, per recommendations from the Centers for Disease Control and Prevention (CDC).

What doctors recommend to help you live longer

Doctors say the findings from the latest study offer good advice for people to follow—and stress that you can take ownership of your health. “This new study adds to the growing evidence that our genes are not our destiny,” says Kristi Artz, M.D. , a lifestyle medicine practitioner at Corewell Health.

Alfred F. Tallia, M.D., M.P.H., professor and chair of family medicine and community health at the Rutgers Robert Wood Johnson Medical School , agrees. “These findings confirm what we have known from individual studies about each of the behaviors examined,” he says. “It makes total sense that the constellation of good behaviors would yield a positive effect on longevity.”

Getting regular, quality sleep as well as following a consistent exercise plan can be helpful, says Robert Glatter, M.D., an ER physician at Northwell Lenox Hill Hospital. “The importance of exercise in maintaining and improving not only cardiovascular health but brain health is vital in improving health and longevity,” he says.

On the diet front, it’s a good idea to fill your plate with mostly vegetables, says Ora Karp Gordon, M.D. , regional director of clinical genetics and genomics for Providence Southern California and Professor of Genetics at Saint John’s Cancer Institute in Santa Monica, CA. “A quarter of your plate should be animal protein, ideally fish, and the rest vegetables or multigrain,” she says. “A predominantly plant-based diet , if you can strive to achieve that, is best.”

Body weight and alcohol use are “very powerful modifiers of risk” when it comes to hormone-based cancers, Dr. Gordon says, which is why she recommends staying under the recommended daily alcohol intake if you can.

Getting regular movement in your life through daily walks is also “ideal,” Dr. Glatter says, noting that you can see heart health benefits in as little as 5,000 steps a day (even try reaping the perks of walking a mile a day ).

It’s helpful to do what you can to minimize stress, too, says Kimberly Prado D.N.P., clinical associate professor in the Division of Advanced Nursing Practice at Rutgers University, the State University of New Jersey. “Stress can play a significant role in the development of disease,” she says. “Stress causes blood pressure to rise. Cortisol levels increase in response to physical and emotional stress, causing vasoconstriction and subsequent increased blood pressure.” When you’re constantly stressed out, it raises your risk of building up excess fat in your body and even developing type 2 diabetes , among other things, she says.

That’s why Prado recommends doing your best to lower your stress levels through tools like meditation, having positive social connections, exercising, and following an anti-inflammatory diet . “There is a tremendous amount we can do to prevent [illness] and stay healthy,” she says.

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Healthy Lifestyle and Eating Essay. Healthy eating is the process of keeping the body clean, strong, and healthy at all times (Allen, 1926). Healthy living, on the other hand, means that one should be able to eat the right food, get enough exercise, and maintain cleanliness (James, 1907). Unfortunately, many people do not keep track of these ...
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A Digest on Healthy Eating and Healthy Living. Download the printable Healthy Living Guide (PDF) As we transition from 2020 into 2021, the COVID-19 pandemic continues to affect nearly every aspect of our lives. For many, this health crisis has created a range of unique and individual impacts—including food access issues, income disruptions ...
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A healthy diet also includes lean meats, poultry, fish, beans, eggs, and nuts. It limits saturated and trans fats, sodium, and added sugars. NIH-funded scientists analyzed how these 10 dietary factors affect your risk of death from heart disease, stroke, and type 2 diabetes. These are known as cardiometabolic diseases.
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Enough solid evidence now exists to offer women several fundamental strategies for healthy eating. They include emphasizing healthful unsaturated fats, whole grains, good protein "packages," and fruits and vegetables; limiting consumption of trans and saturated fats, highly refined grains, and sugary beverages; and taking a multivitamin with folic acid and extra vitamin D as a nutritional ...
Young people and healthy eating: a systematic review of research on
The 'Slice of Life' programme. ... Intervention covered knowledge about benefits of fitness, characteristics of a heart healthy diet, social influences on eating and exercise habits and issues to do with weight control. Environmental influences (e.g. provision of health food options in school canteen) were identified and strategies for ...
12.4 Annotated Student Sample: "Healthy Diets from ...
Throughout the essay, Tran has created headings and subheadings to help organize her argument and clarify it for readers. end annotated text. public domain text More than 820 million people around the world do not have enough to eat. At the same time, about a third of all grains and almost two-thirds of all soybeans, maize, and barley crops are ...
Benefits of Healthy Eating
Benefits of Healthy Eating for Adults. Picture of body identifying benefits of healthy eating for adults. May help you live longer. Keeps skin, teeth, and eyes healthy. Supports muscles. Boosts immunity. Strengthens bones. Lowers risk of heart disease, type 2 diabetes, and some cancers. Supports healthy pregnancies and breastfeeding.
Understanding Eating Habits With Psychology
Overall, there are many benefits to changing engrained, unhealthy eating habits, such as: An increase in energy level and alertness. A more positive relationship with food.
What is healthy eating? A qualitative exploration
Results: (i) Healthy food choices are important but are not a daily priority; (ii) healthy eating information is known but can be difficult to apply into everyday life; (iii) popular diets are used in attempts to improve healthy eating; and (iv) social media inspires and connects people with healthy eating.
PDF WHO-EM/NUT/282/E Healthy diet
• eat fresh fruits and raw vegetables as snacks • eat fresh fruits and vegetables in season • eat a variety of choices of fruits and vegetables. Fats Reducing the amount of total fat intake to less than 30% of total energy intake helps prevent unhealthy weight gain in the adult population (1,2,3). Also, the risk of developing
What is a Healthy Lifestyle? Explore Balanced Nutrition Tips
Transform your life with our Active and Healthy Lifestyle s Training - join us now! Elements of Healthy Lifestyles . Achieving a Healthy Lifestyle involves incorporating various elements into your daily routine. Let's talk about those elements in detail: Healthy eating habits
Healthy Lifestyle Examples: 10 Simple Strategies
Research indicates that habits like maintaining regular eating patterns, engaging in physical activity, and addressing your mental and emotional health are integral components of a healthy lifestyle. 1. Eat a more plant-based diet Research shows that nutrient-dense foods may lower disease risk and help people live longer.
[PDF] The impact of lifestyle, measured with the HLPCQ questionnaire on
Results obtained from analysis of HLPCQ show that screening for metabolic syndrome should be preceded by prevention based on regular physical activity and proper eating habits, and that screening for metabolic syndrome should be preceded by prevention based on regular physical activity and proper eating habits. Metabolic syndrome is one of the most common health problems for people around the ...
The Mediterranean Diet Has Ranked #1 For Seven Years In a Row ...
The Mediterranean diet started to gain attention as a healthy way of eating in the 1950s, when scientist Ancel Keys, PhD, of the the University of Minnesota School of Power discovered a ...
13 Best Healthy Eating Books
Here are 13 of the best books on healthy eating, as well as tips on how to choose the best book for you. A quick look at the best healthy eating books Best overall: Food Rules: An Eater's Manual
Study: These 4 Healthy Habits Could Add Over 5 Years to Your Life
Adopting four healthy lifestyle habits may extend life by 5.5 years—even in those at genetic risk of dying early, a study finds. ... Eating a healthy diet with plenty of fruits and vegetables ...

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