How to start eating healthy

The goal of this article is to provide you with some guidelines on making healthy dietary choices. A lot of people want to start eating healthy, but feel overwhelmed with all the information out there that may be conflicting. I really want to simplify things and clear up any confusion, so that you are free to make your own choices. This is for anyone and everyone. Whether you are looking to lose weight or just live healthier and feel better, this mindset will give you a clear idea of the factors that go into making better, healthier choices.

Here at The Holistic Fix, our philosophy is that you don’t have to be perfect all the time, but with the right information you will naturally start making better decisions. Once you have a solid understanding of what you’re eating, it is empowering to at least know when you’re making an unhealthy choice. We all have an individual responsibility to take our health into our own hands.

Drastic lifestyle changes can be daunting and overwhelming. I don’t want that to hold you back. Little changes can make a big difference. As you read through this article, think about where you’re at right now and what changes you could easily make right away. The goal is to get some momentum going in the right direction.

Now, before we talk about what you should eat, I think it’s more important to start with what not to eat. In fact, not eating at all is a good place to start…

1: Intermittent fasting

The basic idea with intermittent fasting is, within a 24-hour period, you do not consume calories for (at least) 16 hours straight. For example, you could stop eating around 8pm the night before, skip breakfast, and not eat until 12pm the next day. I know it sounds difficult, and maybe even contradicts what you’ve heard about breakfast being “the most important meal of the day”, but there are so many benefits to intermittent fasting that I think it’s the best, most impactful place to start. Here are just some of those benefits:

  • promotes neuroplasticity and stimulates the production of new brain cells
  • helps with craving
  • teaches your body to use it’s energy more efficiently
  • increased longevity; overall good for the immune system
  • one of the best natural ways to fight (and prevent) cancer
  • promotes healing and recovery
  • great for fat loss
  • reduces insulin resistance (insulin resistance is what leads to Type 2 Diabetes)
  • and so much more!

There is so much evidence-based research to back this up! Metabolic Autaphagy is a great, in-depth resource.

If the idea of not eating for 16 hours straight seems difficult, start by just holding off on breakfast for a little longer than normal and gradually push it back each day as you get more comfortable with it. Aside from all the physical benefits, the mental benefits are just as important. When you feel good, you are more likely to keep making healthy choices. Personally, one of my favorite benefits to intermittent fasting is that I think about eating (craving) a lot less in the morning than I would if I ate first thing. It’s like, as soon as I eat something I’m already thinking about what I’m going to eat next. So, give it a try!

2: Avoid excess sugar (especially processed and artificial sugars)

When it comes to your diet, the first things you should be aware of is your sugar intake. Sugar is a staple in the Standard American Diet (SAD), and is a leading factor in obesity and many of the health problems that plague us today. Sugar is fuel to the fire for cancer cells, helping them grow and spread. According to researchers at Harvard Medical School, up to 80% of all human cancers are driven by the effects of glucose and insulin. Sugar is a drug and the majority of us are addicted to it! No really, its effects are similar to certain drugs, affecting the pleasure seeking part of the brain that deals with emotional control. Did you know carbohydrates get broken down into sugar when digested? This includes fruits, vegetables, grains, and legumes – along with all types of sugars.

The point isn’t to avoid these foods completely – sugar has an important function in the body. The point is to be aware of how much you’re consuming .

Here are some tips for healthy sugar intake:

  • Don’t drink it. Soda, sports drinks, energy drinks, sweetened iced teas, etc. are all loaded with sugar. Cutting out drinks like these is a great place to start.
  • “Low-Fat” and “diet” products are not healthy alternatives. Low-fat products just replace fat with added sugar. Diet products replace sugar with artificial sweeteners, which come with complications of their own.
  • Be aware of natural sugars in food. For example, berries tend to be lower in sugar than say bananas, apples, or oranges.
  • Look at natural sugar vs. added sugar on food labels. Total sugar is broken down into “natural sugar” (sugar that occurs naturally in the food) and “added sugar” (extra sugar added to the food). While total sugar is total sugar, processed sugars cause a substantially higher spike in blood sugar than natural sugars.

3: Limit processed and fried foods

Processed food is any food that has been changed from its natural state. This includes washing, cooking, preparing, adding ingredients to, freezing, packaging, etc. Processed foods typically last longer and make the food easier/more convenient to prepare and eat. Both of those things are great, the real issue is with heavily processed foods. Heavily, or ultra-processed foods go through multiple stages of processing and are typically high in sugars, trans fat, refined carbohydrates (more processing), natural flavors, and artificial ingredients, like: preservatives, artificial coloring, chemical flavoring, and texturing agents.

Now, regardless of whether these chemicals are “okay” to consume, even in moderation, it’s important to realize that this type of food is significantly lower in nutritional value. Combine that with the fact that most of these foods are specifically formulated to taste good (rather than be good for you), then you can see how this can become an issue.

Here are some tips for using processed foods:

  • Not all preservatives are created equal! Things like vinegar and salt have been used for preservation for a very long time. There are natural ways to preserve healthy food, like: freezing, heating, pickling, fermenting, and drying.
  • Always look at the ingredients. Just because a product is marketed as healthy, doesn’t mean it is. Look for natural (organic) ingredients and avoid the artificial chemicals.
  • Here are some common ultra-processed foods to be skeptical of: frozen meals (TV dinners), chips, crackers, cereal, packaged breads/baked goods, processed meats like sausage or chicken nuggets.

Fried foods are typically a lot higher in calories and trans-fats than their baked counterparts. I like to think of food in terms of nutrient-dense versus calorie-dense. Fried foods are the epitome of calorie-dense: loaded with calories but low in nutritional value. It causes inflammation and is bad for cholesterol. Not only that, eating fried foods may increase your risk for high blood pressure, heart disease, type 2 diabetes, and obesity.

It’s best to avoid fried food completely, but here are some factors to consider:

  • It tastes good, I know. Once in a while is fine, but make sure you’re not eating it all the time. Especially if you are trying to heal from something.
  • The type of oil used matters. Food absorbs the fat of the oil that it’s fried in. In general, restaurants are going to use what tastes good over what might be better for you.
  • Other factors: what it’s coated with, and how it’s fried (deep fried, stir fried, air fried, etc.)

4: GMOs and Glyphosate

Genetically modified foods (GMOs) are foods that have had changes made to their DNA. They are engineered to grow in a way that they would not naturally grow, by introducing genes from other organisms. Food is genetically modified to grow bigger, last longer, resist certain diseases and pests. The problem is that GMOs are very new to the human diet, we haven’t evolved to process them, and we don’t fully understand the health implications of consuming this type of food. Side-effects may be subtle (like changes in our DNA methylation) and hard to quantify. They are banned in at least 26 other countries.

Glyphosate is the active ingredient in the herbicide Roundup (the most widely used herbicide in the United States). It is listed by the International Agency for Research on Cancer (IARC) as a probable carcinogen. Although the United States Environmental Protection Agency (EPA) states “…there are no risks of concern to human health when glyphosate is used according to the label and that it is not a carcinogen” (here), detectable levels can be found in commercial food products containing oats, wheat, and other grains, as well as soybeans, kidney beans, pinto beans, and chickpeas. Check out this article for more information. It has also been suggested that the rise in celiac disease and other gluten-based intolerances is actually caused by herbicide exposure in the diet.

The bottom line:

Consume these types of food products at your own risk. My intention is to simply make you aware of it. If you want to minimize your exposure:

  • Select “Organic” and “Verified Non-GMO” certified products from the grocery store. Unfortunately, you pretty much have to assume the product contains GMOs and has been exposed to glyphosate otherwise.

5: What about dairy products?

There a few things to consider when it comes to dairy. First, it affects everyone differently. Some people can handle it, others should probably avoid it. Milk contains a natural type of sugar, called lactose. About 65% of the world’s population has a reduced ability to digest lactose after infancy. This leads to problems with the digestive and immune systems. Another thing to consider is the source of the product (health of the animal) as well as the amount of processing done to the product.

There are 2 main ways in which milk is processed: pasteurization and homogenization. Pasteurization is a way of heating the milk to kill certain bacteria and extend the shelf life. Homogenization is a process of breaking down fat molecules to prevent it from separating and gathering at the top. Commercial milk products are either pasteurized or ultra-pasteurized and most likely homogenized. Without getting too much into it, both of these processes change the milk from its natural state. Batch pasteurization is another way of pasteurizing milk that is less common but still used by some small-scale creameries. This process heats the milk at a lower temperature – high enough to kill the harmful pathogens, but low enough to maintain the good, helpful bacteria.

What to look for in dairy products:

  • Try to buy organic, full-fat, pasture-raised, and/or fermented dairy products whenever possible.
  • Here‘s a website where you can find pasture-fed, unprocessed, full-fat milk in your area.

Okay, now that we have eliminated some of the bad things, let’s talk about what a healthy diet consists of…

Nutrition can be broken down into two parts: the nutrients your body needs and the ability to process everything (digestion). The nutrients we need are: water, vitamins, minerals, amino acids (protein), fatty acids (fat), and carbohydrates. For digestion, enzymes and probiotics are the two main components. If you think of your body as a building that is constantly undergoing construction, enzymes and probiotics would be the workers and the nutrients would be the “building blocks”. Your body needs a variety of each, so let’s look at some of the best sources…

1: Water: Make sure you are hydrated

I wanted to start with water because it is easy to overlook, but so important. Water in your body is like oil in a car engine. Being dehydrated affects every aspect of your health, and roughly 75% of Americans are chronically dehydrated. Rule of thumb is to drink at least half of your bodyweight (lbs) in fluid ounces of water each day. So, if you weigh 150lbs, you should drink at least 75 fluid ounces of water every day. This can be helpful for weight loss, because hunger is actually a symptom of chronic dehydration. So, you might think you’re hungry, when you’re really just dehydrated!

Here are some hydration tips to follow:

  • Drink a good amount (at least 1/3 of daily requirement) first thing in the morning. Add some lemon and a pinch of quality salt to get some electrolytes.
  • Don’t drink out of plastic. Glass is best!
  • Drink good quality water. Depending on where you live and your water source, you could be exposed to contaminants. There are many methods to cleaning your water, but at least use a filter. We use a Berkey water filter.

2: Whole plant foods

A whole food is a natural, non-chemically processed, food such as: vegetables, fruits, whole grains, nuts, and legumes. Whole foods are typically nutrient-dense and not calorie-dense, meaning you get way more bang for your buck in terms of nutrients that your body needs.

It is a good idea to eat a variety of whole plant foods, to diversify and ensure you get all the nutrients you need. The broader your diet, the more nutrients you consume. For example, think of vegetables as the different colors of the rainbow – eat some of every color!

Let’s highlight a few more things to keep in mind:

  • Buy organic from the grocery store whenever possible to reduce pesticide exposure. Always wash your fruits/vegetables! Here‘s EWG’s “Dirty Dozen” list of produce most exposed to pesticides.
  • Buy local. When you buy local, not only are you supporting a local business, you are eating food that is in season – which is more in line with how our bodies have naturally evolved. Also, there’s a good chance that this food contains more nutrients, considering: 1) It’s fresher and doesn’t spend time on a truck or in storage (Vegetables begin losing nutrients after 24 hours of being picked); and 2) It’s grown better, in better soil. Many small-scale farms add nutrients back into the soil by using cover crops and other sustainable methods.
  • Grow your own food if you can! It’s fun, and the food is better for you if you 1) Grow organically (don’t use herbicides/pesticides) and 2) Grow in nutrient dense soil.

3: Good quality meat and animal products

If you choose to eat meat and animal products, it is essential to choose the best quality. This is the difference between supplying your body with nutrients and causing it harm. Quality animal meat is either well fed or wild. While caged/conventionally raised animals are fed a non-natural, highly toxic diet. You know the saying, “You are what you eat.”? Well, when it comes to meat consumption, you are what what you eat eats…🤔

Anyway, here are some things to consider when purchasing meat and animal products

  • Buy organic. Organic meat, poultry, eggs, and dairy products come from animals that are not given antibiotics or growth hormones, and are produced without using harmful pesticides or fertilizers. In addition, these animals must spend time outside and have what the USDA defines as enough room to “live comfortably”.
  • Fish products are a little tricky. Should you buy wild-caught or farm-raised fish? Both have contamination concerns (i.e. high levels of mercury), as well as sustainability issues. When it comes to nutrition, I would recommend wild-caught fish. They are more likely to come from less polluted water, in their natural environment, and have a better, more diverse diet.
  • Support your local farmer! Buying animal products that are certified organic is great, but you are most likely supporting a large corporation. It is expensive to get the organic certification, so it doesn’t make sense for a lot of small-scale farms. Get to know the farms in your area – what really matters is what they feed the animals and how they treat them.

4: Enzymes, Probiotics, and Fermented Foods

The last critical part to a healthy diet is being able to digest and efficiently take in nutrients from the food we eat. That’s where enzymes and probiotics come in. Enzymes are responsible for breaking down food so we can absorb its nutrients. We produce them naturally, but also get them from consuming raw foods. Probiotics are living, beneficial bacteria that enhance digestion and nutrient absorption while stopping the growth of harmful bacteria and pathogens. Enzymes and probiotics both improve gut function and support immune function.

Gut health is another thing that people tend to overlook, but it seriously affects everything else going on inside the body, including mental health. It’s like a second brain that is in constant communication with your actual brain. Basically, we want to do what we can to make sure the two are getting along. A poor diet can exhaust our natural supply of enzymes. Overuse of antibiotics can alter the gut biome by killing good bacteria, which weakens the immune system.

Tips on optimizing gut health and digestion:

  • Chew your food well. This makes it easier for your body to digest.
  • Incorporate raw vegetables into your diet. Cooking food deactivates the enzymes it contains and may also reduce the vitamin content.

Both enzymes and probiotics can be taken as supplements, but a great natural way of getting both is by eating fermented foods. Before refrigerators, fermentation was an essential way of preserving food. It’s a great way to extend the life of your summer harvest and ensure you have food for the winter. Aside from that, eating fermented food has some great health benefits. In the book The Art of Fermentation, Sandor Katz writes, “Fermentation pre-digests foods, making nutrients more bioavailable, and in many cases fermentation generates additional nutrients or removes anti-nutrients or toxins. Ferments with live lactic-acid-producing bacteria intact are especially supportive of digestive health, immune function, and general well-being”.

Tips on fermented foods:

  • Live cultures get destroyed when subjected to heat exceeding 118°F/47°C. Many mass-produced ferments are pasteurized to extend shelf life, which kills the live cultures. For example, a lot of probiotic yogurts sold in grocery stores have live cultures added back in after being pasteurized.
  • Different types of ferments create different cultures of beneficial bacteria. So, eating a variety of fermented foods is even better for you!
  • Basically any vegetable can be fermented, and it’s pretty easy to do. It’s a fun, healthy hobby to experiment with!

Final remarks on diet choice:

The last thing I want to say about diet choice is that everyone is different, and there are so many factors that affect how your body reacts to what you put in it. The best thing to do is experiment yourself and see how certain things affect you individually – don’t just go by what you read on the internet! As you start to eat a cleaner, healthier diet, you really start to realize how those unhealthy things affect you. Pay attention! Maybe write it down in a journal.

If you choose to follow a specific diet plan, know why you are choosing that diet and beware of the dogma within that community. Really, you just want to eat a variety of good, quality food, and most importantly: stop eating the bad stuff.

Now, I’d love to know what you think. Did I leave something important out? If you found this article helpful, please let us know! Leave a comment on the blog or reach out to us on Instagram @the_holistic_fix

*Disclaimer: This post may contain affiliate links. If you choose to purchase any of the products that we recommend, we may earn a commission. We only recommend products that we have used and approved for ourselves. Thanks!*

For some simple, holistic food ideas, check out our recipes!

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