Healthy Eating for Dummies

By Tara Barber
Assistant Director of Nutrition Services
East Carolina University
Division of Academic and Student Affairs
Campus Wellness and Recreation
MS, RD, LDN






Healthy eating…what does it mean?
• What is health?
• To meet nutrient needs (example: vitamin A, calcium, fiber, etc.)
• To meet calorie (energy) needs (weight management)

What we eat can affect our health status with or without weight change (Examples: high cholesterol; high blood pressure).

Consuming adequate nutrients and calories is based on a continuum of eating from meal to meal, day to day, weeks to weeks, etc. Try not to place all of your focus on one meal or even one day while in the process of developing healthier eating habits.

Natural/whole vs. Processed foods
• Natural/whole foods are foods in their natural, raw state which have the most nutrients.
• Processed foods may initially contain some natural/whole foods, but then are processed which typically removes nutrients and often adds preservatives, additives, sugar, fat, and/or calories.
• While shopping in the grocery store, in general, you will mostly want to shop along the perimeter of the store (the outside) where you will find more whole foods, while limiting the amount of foods that you purchase in the middle part of the store (in the aisles) where you will find more processed foods.
• Considering the cost of whole vs. processed foods…fat and sugar are cheap. Would you rather pay for your health now or later?

How to balance nutrients at a meal:
• Picture your meal on a plate and divide that plate into thirds (like a peace sign).
• Make one third of your meal lean protein; another one third grain/starch; and the remaining one third fruit and/or vegetable. This will provide you with a “rough estimate” of how to balance your meals.
• Lean protein sources – white meat chicken and pork (no skin or bones); lean beef; fish (not fried); eggs (limit yolks if concerns with cholesterol); dried beans (kidney, pinto, navy, black); nuts and peanut butter; low/no fat dairy foods; soy foods; and tofu.
• Carbohydrate sources – it is more health promoting to choose complex carbohydrates vs. simple carbohydrates mostly due to their fiber content. Complex carbohydrates include whole grain breads, rice, pasta, and cereals; as well as vegetables. Although fruits are considered a simple carbohydrate, they are very nutrient dense and also contain fiber. Fruit juice should be limited due to the high sugar content and less fiber content when compared to whole fruits.
• As far as fat content, we do need to limit our fat intake, but not eliminate it! Our bodies need more monounsaturated (MUFA) and polyunsaturated (PUFA) fats rather than saturated and trans fats. MUFAs can be found in nuts, peanut butter, olives, and olive and canola oils. Omega 3 fatty acids are types of PUFA that are very heart healthy. Omega 3 fatty acids are found in some fish (salmon, albacore tuna, trout, and herring). Walnuts, soybeans, canola, and flaxseed contain substances that will convert into omega 3 fatty acids once inside the body. Saturated fats are found in animal meats, dairy foods, butter, and vegetable oil. Trans fats are unsaturated fats that are made saturated and contribute to heart disease. Trans fats are mostly found in processed foods and some margarines (look for the words partially hydrogenated oil on food labels to help you identify trans fats).

How do you know if you are consuming the right foods to obtain adequate nutrients? Include a variety of foods – this includes eating foods from all food groups (grains/starches; fruits and vegetables; dairy foods; lean protein foods; some MUFA & PUFA); in addition to eating foods with different colors, especially fruits and vegetables (don’t eat only green vegetables; include red, orange, and yellow too)! You can also make an appointment with a Registered Dietitian, as well as have regular check-ups with your physician.

What are appropriate portion sizes? A portion size is an amount of food for one person, which will vary from person to person. A serving size is a standard amount of food that is established by the USDA. Refer to www.MyPyramid.gov for more information on serving sizes.

Do I need a dietary supplement? The answer to this question is determined on an individual basis. When an individual is consuming adequate calories and a variety of foods, they are most likely meeting their nutrient needs; however, it is not guaranteed. If someone is not consuming adequate calories, it is very likely that they are not able to meet nutrient needs. Even if someone is consuming adequate calories without a variety of foods, they too may not be meeting nutrient needs. If you are not eating a variety of whole foods, especially fruits and vegetables, it will likely be beneficial to take a standard multivitamin. Look for a multivitamin with the letters “USP” on it as this will ensure a good quality multivitamin.

Moderation – there are no bad foods only bad portions of foods! You can still eat all foods that you enjoy that may not be as health promoting as other foods, its all about learning moderation. Also when we deprive ourselves of certain foods, our cravings for those foods generally get stronger! Allowing yourself to consume smaller portions of these foods can help satisfy the craving without sacrificing your healthy eating habits.