In this first article in a series on healthy eating, we define what is meant by "healthy eating" to be sustainable in our real lives. Plus what you can expect from the series that includes healthy, whole food recipe ideas, tips for eating in moderation, shopping on a budget, and more.
The first article in this series on healthy eating defines what healthy eating means - both what it is and what it's not - and how eating with healthy principles in mind can make a difference in our lives.
Other articles in this series include healthy recipe ideas, tips for health and weight loss, healthy shopping tips, cooking tips, and stocking a healthy kitchen and pantry (scroll to the bottom to find links to the entire series).
Why a healthy eating series?
In surveys I've taken over the years, many readers have mentioned eating and living healthier as a goal they have.
I know from personal experience that it's not a "one and done" type of deal, but an ongoing lifestyle that we constantly need to educate ourselves about and find new tips and techniques to make eating healthier work for each of us.
So in this article, I thought it would be good define "healthy eating" in a general sense (is it low fat? high fat? keto? Mediterranean?).
I also want to talk a bit about what "healthy" means to me, as a whole-food, most-things-in-moderation, but-still-needs-to-be-frugal-and-easy, kind of woman.
What is healthy eating?
While it seems a bit vague since people can define it in a number of ways (though usually eating styles), the term healthy eating does have specific definitions.
"Eating healthy means following a healthy eating pattern that includes a variety of nutritious foods and drinks. It also means getting the number of calories that’s right for you (not eating too much or too little)."
The World Health Organization uses the term "healthy diet:"
"A healthy diet is essential for good health and nutrition. It protects you against many chronic noncommunicable diseases, such as heart disease, diabetes and cancer. Eating a variety of foods and consuming less salt, sugars and saturated and industrially-produced trans-fats, are essential for healthy diet."
The common denominators in these two definitions is variety and eating more of the nutritious foods and less of the no so nutritious.
Based on these and what we know, our own definition could be:
Healthy eating is a way of life that is not a type of diet, but a lifestyle where you choose to eat more vegetables, fruits, and nutrient-dense foods and less sugars, industrial foods, and other highly processed foods.
And this goes really well with a simple, homemade life, don't you think? Our simple, homemade meals will be naturally healthier!
Healthy Eating and Real Life
So, how does this play out in real life?
If you've been reading An Oregon Cottage for awhile you may know of my history with weight loss.
Basically I tried pretty much every diet/eating plan out there, from my teen years on, to lose weight and it wasn't until about 10 years ago, when I simply concentrated on eating less of real, whole foods, that I was able to reach a healthy weight that I never thought I'd see!
AND I've kept most of it off, even as I've gotten older - a lot easier than any of the other things I tried.
Here's what healthy eating looks like in my regular life:
- I am not 'against' any real food - I think butter, bacon, dairy, and red meats are as 'healthy' as are any foods that you can grow/raise/make on your own if you chose to.
- I eat pasta, bread, and tortilla chips sometimes, though I've cut way down on them.
- I try to cook with honey and maple syrup, though I have a teaspoon of homemade chocolate syrup in my morning cappuccino (actually, I've cut out the morning chocolate now, too!) and a piece of dark chocolate after dinner. I try to limit sugars as a whole as much as possible.
- I've always eaten a variety of vegetables, but I try to include as many at lunch and dinner as possible (mornings are still for my beloved granola with berries on top).
The only thing I'm 'against' are all the processed bagged, packaged, & canned foods that you can find throughout most of our grocery stores.
Some are fine and good to have in a real food pantry to make things easier like canned beans, tuna, artichoke hearts, bagged salads, even a healthy cracker or bagged meat sticks or something.
When I say processed and packaged, I mean chips, snacks, cookies, cereals, "meals" in a box or can, frozen meals, and the like.
I'm sure you know what I mean, even though the wording isn't always cut-and-dried (I realize that when I preserve something from the garden, I've just "processed" it, lol).
The 80-20 Rule for Healthier Eating
Here's the thing: I'm not all-or-nothing about it.
I will eat anything we're served at other people's houses without questioning the ingredients (unless it's bananas, ha!). And if there are dark chocolate mint M&Ms in my Christmas stocking, I'm most definitely eating them! (Though a few at a time, over the course of the next few weeks.)
I live by sort of an 90%-10% to 80%-20% rule (I aim for 90%-10%, but don't beat myself up if it's 80-20) because if it's one thing I've learned, it's that a diet (lifestyle, way to eat, whatever...) won't work if you obsess or worry over some food(s).
And it definitely won't work if you tell yourself you'll never eat again for the rest of your life.*
*I should add "for most people" here - I have heard from a number of people that it IS easier for them to be all-or-nothing as one taste will lead them down the unhealthy path. You need to find what works for you, though I still think in the long haul of our lives, NEVER eating bread again isn't really as doable as limiting it.
With these things in mind, lets make a "Healthy Eating Manifesto" - what eating with health in mind means for us:
- MODERATION. I know - it's not sexy, new, or revolutionary. In fact, it's hard, because it looks different for each person (Brian's serving size is 2-3 times mine, for example). This is even harder today with our country's out-of-control portion sizes, but it's doable and KEY. (*Since first publishing this I have heard from people that this is harder than just elimination diets. I want to emphasize that while you do have to do what works for you, there will ALWAYS be foods you can eat in moderation. Eliminate the big triggers (chocolate cookies, for example), but work on reining in the portion sizes of meals.*)
- REAL, WHOLE FOODS. All the fruits, vegetables and protein you'd expect, but also including healthy fats, whole-milk dairy, and sugars like honey, and maple syrup on occasion.
- LIMITING CHOICES. One-dish meals are easy, as is eating the same thing for breakfast, snacks or lunch - and when there are less options to taste, there's less to overeat. This is especially true to think about as you're stocking your pantry.
- AS LITTLE JUNK/PROCESSED FOOD AS POSSIBLE. But again, nothing is totally off-limits (unless it's easy for you to say no to) because then it gains some kind of power over your life. #nopowertofood
- AS FEW INGREDIENTS ON LABELS AS POSSIBLE. When I do eat or buy premade foods, I look for options with less ingredients, preservatives, and are things I could make at home if I wanted. For example, looking at cooking oils I could press olives or sunflower seeds if I wanted to, but I could never get oil from corn, canola, or "vegetables" without a factory machines, so I don't buy those oils (plus those crops are heavily GMO, but that's another story...).
- ENJOYING EATING. Savor the flavors of roasted vegetables, as well as the piece of bacon or birthday cake, without feeling guilty or like I'm being 'bad' is empowering! It puts food back where it's supposed to be in our lives: as sustenance and pleasure, but NOT controlling.
The rest of the series goes into more details on some of the above 'DO' topics in our manifesto and how we can make eating healthy a lifestyle with tips for quick meals, shopping strategies, and more.
The Healthy Eating Series:
- What Is Healthy Eating (you are here!)
- Healthy Eating Tips: Making Time to Cook
- Healthy Grocery Shopping Tips: Shop Smart & Stay On Budget
- 17 Essential Cooking Tools for Healthy Eating: Cookware & Small Appliances
- 18 Essential Tools, Knives & Gadgets for Healthy Kitchens
- 25 Healthy Family Favorite Main Dishes
- 19 Healthy Soups, Stews & Slow Cooker Dishes
- 22 Healthy Bread and Breakfast Recipes
- 19 Healthy Snacks and Desserts
- 60+ Quick Healthy Recipes
- 17 Healthy Pantry Staples For Quick Meals + 55 Recipes & Healthy Pantry Printable!
- Healthy Low Sugar Recipes
- 35+ Costco Must-Buy Items for Healthy Kitchens (+lots of recipe ideas)
Your turn! Are you on board with the healthy eating manifesto? Any tips and ideas to share?
This article has been updated - it was originally published in January of 2016.
Sue J. says
This plan absolutely works if you're diligent and honest with yourself. I definitely had to get over the idea of "I should be able to ...". Fill in your own blank, eat as much as my husband, as I did 10 years ago or whatever. But eating less of good, nourishing food has made the pounds start coming off for me and will be sustainable.
Jami says
I'm so glad to hear this, Sue! You're so right and it's not always easy to change our thinking, but it's worth trying again every day. 🙂
Terrylee says
Yes, love the idea of Facebook group, I have started to try and control my portions and lose the same 20-25 pounds I have tried to lose for years...
Jami says
Terrific, Terrylee! Visit https://www.facebook.com/groups/1695440050674460/ and click "join" and all approve you. 🙂
Kathy Thomas says
Well Jami , thanks again. I have been trying to follow your healthy eating tips and making your recipes. I started because my husband had heart surgery and needed to ditch some foods even though he has no weight to lose . Now after a year of stomach problems due to a head injury. I also need the help. Forgive my sloppy sentences I am doing some better thinking and reasoning since last March when I had this trauma. The head seems to control a lot.Im onboard but can't do Facebook just yet. I will keep up with you on the blog.
Thank you for helpingl all of us folk see the benefits of eating real food.
Kathy
Jami says
I'm so sorry to hear about your injury, Kathy! I'm confident that keeping your food real will help with your stomach - prayers for your head to heal as well!!
Susana says
Totally looking forward to this series!
Kristina Swain says
Yes I would like to be in Facebook group.
I don't believe in diets either. I would like to learn about more real food options and the moral support would be great too!
Robin says
Count me in. I have nothing to loose. Oh wait, Yes, I do-- Weight! Looking forward to new recipes. Especially if they are quick, easy and wholesome. Thank you
Jami says
🙂
Scott Patterson says
I try to. Eat & live my life just like your article, but I'm active and work out with light weights in the gym...I'm a cancer & open heart surgery survivor. I'm always ready to learn more..sign me up for your group. Scott
Jami says
What an inspiration, Scott - how privilege we will be to have you join!
Shelly says
I know I feel I'm the strongest I've ever been in my life right now. But I still need to lose weight. It's so easy for me to eat more calories than I can burn in a day. But I didn't gain any weight over the holiday so that is a plus.
I'm excited to read more of your posts in this series. We are probably at 70% whole foods and 30% non-whole foods at our house. But my big problem is I love sweets and I know that's my biggest hurdle.
Linda says
Yes, love the idea of facebook group. I try to make homemade so recipes for that would be great.
Sandrine says
You idea of a facebook group is great. I am really interested in healthy eating, I live in Italy and think our way of considering food is really different from yours in the US. It will be interesting to talk about it.
Susan says
This sounds wonderful! I definitely need this and so does my family. Looking very forward to it!
Sandra says
I was so glad to see this post and would love to be part of a facebook group!!
Michelle says
I have been following your page for a few years now and use many of your recipes. I try to avoid processed foods and cook from scratch but sometimes things get busy and then dang! - something quick and processed appears! I think having a Facebook group would be a great support and reminder to take the time to prepare and stick with real food.
Jackie Stevens says
Enjoyed the and look forward to more. Would be interested in a Facebook group.
...
Katt Dull says
Please no Facebook only chats! Many of us just don't go thete...blogs are available to all and,less stressful thanks....
Jami says
Oh, the FB group would just be an added place for people to talk a bit more openly, Katt - I'll still put everything here on the blog and the comments here will always be open. I don't want you stressed. 😉
Sandy says
Sounds like something I need and would be interested in. Would like to see more healthy recipes that taste great and at the same time learn more about healthy eating and getting in better shape for 2016!
sue spiker says
Yes that would be great Jami and perfect for where I'm at too. Love the idea. All round healthy eating and yes not demonising any particular food or food groups - how refreshing!
de says
You do look great!. I am interested in reading about weight loss. I do not belong to facebook and am not planning to join it. Smiles
Jami says
That's fine! We'll be discussing here on the blog through the series, too - I'm just trying to reach as many as want to participate. 🙂
Jane says
Sure...I join a group on FB. It would be fun.
Heather says
This is perfect for where I am at right now. We eat almost exclusively homemade and real foods, but I am still way overweight. My husband and kids are all normal weights and I have decided this is the year to make a change. I am focusing on portion sizes right now and less/no snacking for me as well as adding more movement in my day. I am totally on board with you for this!
Lisa says
Love the idea of a small group. It would be refreshing to be part of one that isn't trying to demonize any particular food group.
Teresa says
Yes a Facebook group would be great. Can't wait to read ur new series too?
Teresa says
I definitely need the Facebook group.. I reread this article & I laughed when I read that Brian eats 3 to 4 times more than you. Last night I ate the exactly same amount of food as my husband. Why should I wonder why I need to lose weight? I have requested to join and hopefully can get my portion sizes under control. I am so excited about this Facebook group! Thank you Jami!
Jami says
Haha, it's not that much more ALL the time, if I'm honest Teresa, but it's always at least double (I was thinking of pizza when I wrote that - I'll have 1 piece and he has 4-5 pieces). But a lot of our dinner conversations go like this: me- "are you only eating one of those? I ate one and we can't eat the same amount..." Brian - "it won't help for me to eat too much just so you can say you didn't eat as much as me." 😉
Teresa says
That is so funny. Thanks for sharing.
Sabrina says
I would love to be apart of your facebook group as well 🙂 I also agree with your idea of eating healthy and moderation.
Cheryl says
I am in! I love the realistic and doable approach to eating and living!
Connie says
I have enjoyed your website and all that you post! Count me in if you
decide to begin a facebook group!
Sakura says
Hi Jami, Happy New Year. This sounds like a very interesting series. Can't wait to read more!! Let me know if you decide to start a facebook group, I would be interested in joining. You look fantastic BTW!!
Sunni says
I would love a Facebook group on healthy eating! What you described is exactly how I feel healthy eating should be. The best part is it's completely sustainable. I came across your blog through 100 Days of Real Food and I am ecstatic about all the good recipes and advice you have. Thank you for helping on our path to always be healthier!
Sharon O says
yes would love to be in a facebook group. it would be encouraging to everyone.