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Three years ago, reality starToya Wright began experiencing severe bleeding and cramping during her period.

My body wasnt like that before, so I thought something was wrong, Wright, 33, tells PEOPLE.

When she went to see her doctor, Wright was diagnosed with fibroids muscular tumors that grow in the wall of the uterus.

I was nervous because at the time I didnt know anything about fibroids, recalls Wright of receiving her diagnosis.

According to the U.S. Department of Health and Human Services, fibroids are relatively common 20 to 80 percent of women develop them by the time they reach age 50 and are most likely to occur in women in their 40s and early 50s.Whilefibroidsare usually not cancerous, the symptoms can be very painful.

Wright, author of In My Own Words My Real Reality, not only experiencedpainful cramps and excessive bleeding, but also gained weight.

My uterus is the size of the five-months pregnant woman, says Wright.

RELATED VIDEO:Bethenny Frankel Reveals Secret Struggle with Debilitating Fibroids

To deal with the pain and weight gain, Wright made changes to her diet and exercise routine. She began drinking more water and eliminated caffeine, red meat and fatty foods from her diet.

I had to switch it up because I used to eat all types of stuff and I would just get bigger, she says. I had to scale back and eat healthier things like fish and salads.

She also began exercising four times a week.

I found exercising has been more helpful in relieving the symptoms, says Wright. I do a lot of cardio, like walking and cycling. At that time of the month, the fibroids flare up, and when I exercise it helps me not feel so much pain.

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Reality Star Toya Wright Says Diet and Exercise Have Helped Her Deal with Fibroid Pain - PEOPLE.com

Knowing a thing means you dont need to believe in it. Whatever can be known, or proven by logic or evidence, doesnt need to be taken on faith. Certain details of nutrition and the physiology of eating are known and knowable: the fact that humans require certain nutrients; the fact that our bodies convert food into energy and then into new flesh (and back to energy again when needed). But there are bigger questions that dont have definitive answers, like what is the best diet for all people? For me?

Nutrition is a young science that lies at the intersection of several complex disciplineschemistry, biochemistry, physiology, microbiology, psychologyand though we are far from having figured it all out, we still have to eat to survive. When there are no guarantees or easy answers, every act of eating is something like a leap of faith.

Eating is the first magic ritual, an act that transmits life energy from one object to another, according to cultural anthropologist Ernest Becker in his posthumously published book Escape from Evil. All animals must feed on other life to sustain themselves, whether in the form of breastmilk, plants, or the corpses of other animals. The act of incorporation, of taking a once-living thing into your own body, is necessary for all animals existence. It is also disturbing and unsavory to think about, since it draws a direct connection between eating and death.

Human self-awareness means that, from a relatively early age, we are also aware of death. In his Pulitzer prize-winning book, The Denial of Death, Becker hypothesized that the fear of deathand the need to suppress that fearis what drives much of human behavior. This idea went on, in social psychology, to the form the basis of Terror Management Theory.

Ancient humans must have decided, once their bellies were full, that there was more to life than mere survival and staring mortality in the face. They went on to build things in which they could find distraction, comfort, recreation, and meaning. They built cultures in which death became another rite of passage, not the end of everything. They made structures to live in, wrote songs to sing to each other, and added spices to their food, which they cooked in different styles. Humans are supported by a self-created system of meanings, symbols, rituals, and etiquette. Food and eating are part of this.

The act of ingestion is embroidered with so much cultural meaning that, for most people, its roots in spare, brutal survival are entirely hidden. Even for people in extreme poverty, for whom survival is a more immediate concern, the cultural meanings of food remain critical. Wealthy or poor, we eat to celebrate, we eat to mourn, we eat because its mealtime, we eat as a way to bond with others, we eat for entertainment and pleasure. It is not a coincidence that the survival function of food is buried beneath all of thiswho wants to think about staving off death each time they tuck into a bowl of cereal? Forgetting about death is the entire point of food culture.

When it comes to food, Becker said that humans quickly saw beyond mere physical nourishment, and that the desire for more lifenot just delaying death today, but clearing the bar of mortality entirelygrew into an obsession with transforming the self into a perfected object that might achieve a sort of immorality. Diet culture and its variations, such as clean eating, are cultural structures we have built to attempt to transcend our animality.

By creating and following diets, humans not only eat to stay alive, but they fit themselves into a cultural edifice that is larger, and more permanent, than their bodies. It is a sort of immortality ritual, and rituals must be performed socially. Clean eating rarely, if ever, occurs in secret. If you havent evangelized about it, joined a movement around it, or been praised publicly for it, have you truly cleansed?

As humans, we are possibly the most promiscuous omnivores ever to wander the earth. We dine on animals, insects, plants, marine life, and occasionally non-food: dirt, clay, chalk, even once, famously, bicycles and airplanes

We are not pandas, chastely satisfied with munching through a square mile of bamboo. We seek variety and novelty, and at the same time, we carry an innate fear of food. This is described by the famous omnivores paradox, which (Michael Pollan notwithstanding) is not mere confusion about choosing what to eat in a cluttered food marketplace. The omnivores paradox was originally defined by psychological researcher Paul Rozin as the anxiety that arises from our desire to try new foods (neophilia) paired with our inherited fear of unknown foods (neophobia) that could turn out to be toxic. All omnivores feel these twin pressures, but none more acutely than humans. If it werent for the small chance of death lurking behind every food choice and every dietary ideology, choosing what to eat from a crowded marketplace wouldnt be considered a dilemma. Instead, we would call it the omnivores fun time at the supermarket, and people wouldnt repost so many Facebook memes about the necessity of drinking a gallon of water daily, or the magical properties of apple cider vinegar and coconut oil. Everyone would be just a little bit calmer about food.

Humans do not have a single, definitive rulebook to direct our eating, despite the many attempts nutrition scientists, dietitians, chefs, and celebrities have made to write one. Each of us has to negotiate the desire for food and fear of the unknown when we are still too young to read, calculate calories, or understand abstract ideas about nutrition. Almost all children go through a phase of pickiness with eating. It seems to be an evolved survival mechanism that prevents usonce we are mobile enough to put things in our mouths, but not experienced enough to know the difference between safe and dangerous foodsfrom eating something toxic. We have all been children trying to shove the world in our mouths, even while we spit out our strained peas.

Our omnivorousness gives us an exhilarating and terrifying amount of freedom. As social creatures, we seek safety from that freedom in our culture, and in a certain amount of conformity. We prefer to follow leaders weve invested with authority to blaze a path to safety.

The heroes of contemporary diet culture are wellness gurus who claim to have cured themselves of fatness, disease, and meaninglessness through the unimpeachable purity of cold-pressed vegetable juice. Many traditional heroes earn their status by confronting and defeating death, like Hercules, who was granted immortality after a lifetime of capturing or killing a menagerie of dangerous beasts, including the three-headed dog of Hades himself. Wellness gurus are the glamorously clean eaters whose triumph over sad, dirty animality is evidenced by fresh, thoughtfully-lit photographs of green smoothies in wholesome Mason jars, and by their own bodies, beautifully rendered.

There are no such heroes to be found in a peer-reviewed paper with a large, anonymous sample, and small effect sizes, written in impenetrable statistician-ese, and hedged with disclosures about limitations. But the image of a person you can relate to on a human level, smiling out at you from the screen, standing in a before-and-after, shoulder-to-shoulder with their former, lesser, processed-food-eating self, is something else altogether. Their creation myth and redemptionhow they were lost but now are foundis undeniably compelling.

There are twin motives underlying human behavior, according to Beckerthe urge for heroism and the desire for atonement. At a fundamental level, people may feel a twinge of guilty for having a body, taking up space, and having appetites that devour the living things around us. They may crave expiation of this guilt, and culture provides not only the means to achieve plentiful material comfort, but also ways to sacrifice part of that comfort to achieve redemption. It is not enough for wellness gurus to simply amass the riches of health, beauty, and statusthey must also deny themselves sugar, grains, and flesh. They must pay.

Only those with status and resources to spare can afford the most impressive gestures of renunciation. Look at all they have! The steel-and-granite kitchen! The Le Creuset collection! The Vitamix! The otherworldly glow! They could afford to eat cake, should the bread run out, but they quit sugar. Theyre only eating twigs and moss now. What more glamorous way to triumph over dirt and animality and death? And you can, too. That is, if you have the time and money to spend juicing all that moss and boiling the twigs until theyre soft enough to eat.

This is how the omnivores paradox breeds diet culture: Overwhelmed by choice, by the dim threat of mortality that lurks beneath any wrong choice, people crave rules from outside themselves, and successful heroes to guide them to safety. People willingly, happily, hand over their freedom in exchange for the bondage of a diet that forbids their most cherished foods, that forces them to rely on the unfamiliar, unpalatable, or inaccessible, all for the promise of relief from choice and the attendant responsibility. If you are free to choose, you can be blamed for anything that happens to you: weight gain, illness, agingin short, your share in the human condition, including the random whims of luck and your own inescapable mortality.

Humans are the only animals aware of our mortality, and we all want to be the person whose death comes as a surprise rather than a pathetic inevitability. We want to be the one of whom people say, But she did everything right. If we cannot escape death, maybe we can find a way to be declared innocent and undeserving of it.

But diet culture is constantly shifting. Todays token foods of health may seem tainted or pass tomorrow, and within diet culture, there are contradictory ideologies: what is safe and clean to one is filth and decadence to another. Legumes and grains are wholesome, life-giving staples to many vegan eaters, while they represent the corrupting influences of agriculture on the state of nature to those who prefer a meat-heavy, grain-free Paleo diet.

Nutrition science itself is a self-correcting series of refutations. There is no certain path to purity and blamelessness through food. The only common thread between competing dietary ideologies is the belief that by adhering to them, one can escape the human condition, and become a purer, less animal, kind of being.

This is why arguments about diet get so vicious, so quickly. You are not merely disputing facts, you are pitting your wild gamble to avoid death against someone elses. You are poking at their life raft. But if their diet proves to be the One True Diet, yours must not be. If they are right, you are wrong. This is why diet culture seems so religious. People adhere to a dietary faith in the hopes they will be saved. That if theyre good enough, pure enough in their eating, they can keep illness and mortality at bay. And the pursuit of life everlasting always requires a leap of faith.

To eat without restriction, on the other hand, is to risk being unclean, and to beat your own uncertain path. It is admitting your mortality, your limitations and messiness as a biological creature, while accepting the freedoms and pleasures of eating, and taking responsibility for choosing them.

Unclean, agnostic eating means taking your best stab in the dark, accepting that there is much we dont know. But we do know that there is no One True Diet. There may be as many right ways to eat as there are peoplenone of whom can live forever, all of whom must make of eating and their lives some personal, temporary meaning.

Read more here:
Eating Toward Immortality - The Atlantic

When he wasnt singing the song of himself, strolling across Brooklyn Bridge or writing beautiful poetry, Leaves of Grass writer Walt Whitman had sex, diet and health advice to share.

Written on a freelance basis under the pen name Mose Velsor, Whitmans 13-part Manly Health and Training tips for eating, sleeping and exercise originally appeared in the New York Atlas in the fall of 1858. The columns were buried on microfilm in library archives and were only discovered in 2015 by Zachary Turpin, a doctoral candidate in English at the University of Houston. Whitmans compiled advice now appears in a new book, Manly Health and Training (Regan Arts, out now).

While Whitmans guidance can be a bit eccentric, some of his tips are right on the money (and others sound like precursors to the paleo and Whole30 diet trends). Heres a sampling of Walts wisdom:./K

Be a carnivore: Let the main part of the diet be meat, to the exclusion of all else.

Dont eat late at night: Portions of heavy food, or large quantities of any kind, taken at evening, attract an undue amount of the nervous energy to the stomach, and give an overaction to the feelings and powers, which is sure to be followed the next day by more or less bad reactionary consequences.

Go to bed by 10 p.m.: ... with a plentiful supply of good air during the six, seven or eight hours that are spent in sleep.

Engage in vigorous exercise: Habituate yourself to the brisk walk in the fresh air to the exercise of pulling the oar and to the loud declamation upon the hills, or along the shore.

But dont overdo it: Excessive toil, whether of the body or the mind, is just as hurtful to health and longevity as the stagnant condition of the organs.

And while youre at it, grow a beard: The beard is a great sanitary protection to the throat, Whitman writes news that will no doubt excite male hipsters. For purposes of health it should always be worn, just as much as the hair of the head should be.

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Walt Whitman's super trendy diet tips - New York Post

Credit: Charlie Schuck / Getty Images

The paleo diet, which you might've heard about from your CrossFitter friend or a disciple of barefoot running, has a shaky reputation. While its advocates praise its whole-food simplicity, its dissenters are (correctly) skeptical that Paleolithic men weren't eating heaping bison burgers and that the diet is more of a tough-guy trend than something positive for your body. But when you trim away the hype, paleo can be a good way to increase energy, improve gut health, and even lose a few pounds if you're doing it right.

Paleo maximizes the amount of nutrition youre intaking from your diet, says Kim Jordan, a nutritionist at Kettlebell Kitchen, the Brooklyn-based meal-delivery system that specializes in paleo. You end up feeling more sustained and satiated, which translates to better energy levels and fewer cravings.

Those overall health benefits make paleo an easy sell, but with so many versions out there, it can be tough to tell if youre following the real deal. Jordan and fellow Kettlebell dietician Joanne Mumbey have some insider tips to share.

Origin Story

First: Get out of your head that the diet is supposed to mimic the gram-for-gram diet of some regionally ambiguous caveman. If you look at research, there were hundreds of different ancient diets, says Mumbey. Where your ancestors came from might look a little bit different than where mine came from in terms of diet.

Think about it: Early hunter-gatherers living in Mesopotamia wouldve had access to much different plants and animals than people living in, say, Siberia. Instead, the Kettlebell Kitchen staff advocates for avoiding processed foods above all else. So instead of dairy, legumes, grains, soy, and processed sugars, think grass-fed meats, eggs, fish, nuts, seeds, vegetables, and fruits, plus olive oil, honey, maple syrup, and flours made from paleo-friendly foods.

The Benefits

Paleo is actually a two-pronged approach to eating. First, it rids your grocery cart of sugars, dairy, and grains in an effort to soothe intestinal inflammation. Then, in lieu of all the fillers, you double down on protein and fats from meat, nuts, and seeds to keep you feeling full, and plenty of fruits and vegetables to get your carbs with a monster side of vitamins, minerals, and antioxidants.

Added bonus: A paleo diet can help you beat cravings. A person may think they need ice cream every night, but once their body starts to regulate, their tastes change a little bit, Jordan says. They find that they dont want it that often. I think thats why people stick with it long term. Its a lifestyle, not a short-term diet.

Smart Substitutions

The cost of paleo gets a little daunting when your grocery list is all grass-fed beef. But a little creativity can transform paleo from diet to feast without tripling your weekly costs. Spaghetti squash and zucchini noodles replace pasta, and a box grater turns cauliflower into the perfect rice substitute. Slice a sweet potato into quarter-inch-thick planks and toast them in a 375-degree oven for 10 to 15 minutes, then top with almond butter or a fried egg. On the sweet side, try blending a frozen banana with some coconut milk, honey, and cacao nibs for ice cream minus the guilt. If you can find it, the Kettlebell Kitchen staff swears by Ottos yucca flour, which can be used in pizza crusts, cookies, and pasta.

At the end of the day, you're looking for a diet that makes you feel good physically and mentally. Make dietary changes that will actually make you look forward to your food. It'll make you stay on track without burning out. Weve worked with people of all different ages and with all different lifestyles, Jordan says. Its adaptable to anybody. You cant really go wrong with eating whole, nutrient-dense foods and you can have a real life.

Link:
Is the Paleo Diet for You? - Men's Journal - Men's Journal

Joel Hammond (Timothy Olyphant) finds another use for a garden shovel in Netflix's 'Santa Clarita Diet.'(Photo: Saeed Adyani, Netflix)

Spoiler alert:This story contains details about Netflix's undead comedy Santa Clarita Diet.

TV isn't known for gory comedies, especially not centered on a tame married couple of Realtors. But when Sheila Hammond (Drew Barrymore) becomes undead in the premiere of Netflix's Santa Clarita Diet (now streaming), all hell breaks loose, even as her loving husband Joel (Timothy Olyphant) tries to help.

Victor Fresco, who created the series, describes it as a mashup of Desperate Housewives and The Walking Dead."I liked the lightness and the perfect organization of those planned suburbs, vs. the chaos that happensbehind closed doors," he says of the series, shot on location in the Los Angeles-area suburb.

USA TODAY

Drew Barrymore reveals the secret to the 'Santa Clarita Diet'

When he readthe script, Olyphant thought, "This is most outrageous thing I've ever read, and yet at the same time it's sort of oddly familiar and to some degree refreshingly old-fashioned," he says. And the fact that the unexpected circumstance awakens their vaguely discontented lives. "It's one of the best things that's happened in Joel's life in some time. It's definitely not the way he saw his day going. What's fun about the show is it's like any long-term relationship where someone decides to explore a side of themselves they've been afraid to explore in the past. It's the most thrilling thing that's happened, and also the scariest. Yougottadecide whether to step up and stay with her or cut bait and walk away." (Spoiler: He stays).

At first, Sheila seeks sustenance from raw hamburger meat, but quickly craves the human kind. Her first victim: Gary (Nathan Fillion), a creepy rival agentwhose intestines she snacks on in the yard of their split-level.

Nathan Fillion plays Gary, an ill-fated rival real-estate agent, on Netflix's 'Santa Clarita Diet.'(Photo: Saeed Adyani, Netflix)

"We wanted a big name in that role, where you'd be surprised that they die ... and get eaten," Fresco says. But "it was100 degrees in Santa Clarita," and Fillion was"outdoors all day, lying in the dirt. It was a lot to ask of him."

And for Barrymore, who takes to freezing body parts for later consumption. "I was literally in the shower at the end of every work day on the sound stages;I was covered in it," she says of the fake blood. (She didn't much care for the smell of the transformative, copious vomit in the series opener). "I invested in a lot of shaving cream because that was the only way to get that stuff off."

Dinner can be messy for Sheila Hammond (Drew Barrymore) in Netflix comedy 'Santa Clarita Diet.'(Photo: Erica Parise, Netflix)

Fresco says the realistic limbs and innards were made from red-beet paste, raw fishor a gummy-bear material that was sweet and elastic. (The beet paste was the most disgusting).

As the series progresses, Joel becomes an accomplice, providing new meals ofa Porsche-driving jerk and their cop neighbor (Ricardo Chavira), whom he dispatches with a shovel. The Hammonds' daughter (Liv Hewson) and her pal, a nerdy neighbor (Skyler Gisondo) also are drawn in.

USA TODAY

Review: Netflix's 'Santa Clarita' is a diet that's definitely worth keeping

And in the season's final episode, Portia de Rossi, who co-starred in Fresco's short-lived ABC comedy Better Off Ted, plays a woman similarly "steely, smart as hell, and completely disconnected emotionally," who might help Sheila find a cure to what ails her, after inevitable decay sets in.

But the end of the first 10-episode season brings an arrest and more trouble,"They're in very different places physically, and they're both in trouble in their own way," Fresco says. So what would a potential Season 2 look like? "What's strong from beginning to end is they love each other and they'll always love each other. So they're going to work together and they're going to figure this out and get through it."

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What kind of diet do they keep in 'Santa Clarita'? - USA TODAY

Photo: Dr. Frank Merritt, working with The King.

A couple of years ago it was the Paleo Diet that was the biggest nutrition trend. But while Paleo is still popular, a new variation is taking up more and more column inches and space on bookstore shelves: the ketogenic diet. Its easy to over-simplify the keto approach and reduce it to just another high fat, low carb approach to eating. But as it turns out, theres some sound physiology behind it and all those keto recipe books dont just exist to make some authors a quick buck. We caught up with Dr. Frank Merritt, a co-founder of VitalityPro who also collaborates with Power Speed Endurances Brian Mackenzie, to find out more.

How does ketogenesis work?

We used to think that the heart was the engine of the human body, and thats why so much training is focused on developing its capacity. But as we looked into the research, we found that while the heart is of course still important, in performance training its actually the myocytes [cells found in muscle tissue] that are the bodys main engine. Like a car engine, these cells require two things oxygen and fuel. At VitalityPro, we help athletes develop their lungs to improve their oxygen supply and their liver to improve their fuel supply. The fuel comes from the liver, which is designed for both gluconeogenesis [producing glucose] and ketogenesis. When were fueling ketogenically, the liver is breaking down certain amino acids and fatty acids into ketones, which can provide long-lasting energy.

Why do many people have limited ketogensis?

Our culture encourages us to eat meals at set times and then snack continually throughout the day. When we succumb to this habitual hunger all the time, were biasing gluconeogenesis, particularly when we consume a lot of carbohydrates and simple sugars. Among athletes, we see people reaching for an energy drink or gel every 30 minutes. This gives them a high, but as soon as the crash kicks in they need another hit. As a result of this constant topping up, theyre just feeding the gluconeogenesis mechanism. If theyre suddenly cut off from this very limited supply of sugar they bonk. This is because their body has become inefficient at fueling through ketogenesis. Constantly taking in simple sugars doesnt just affect the liver, but the entire system, including the pancreas, which governs the liver through glucagon and insulin also becomes inefficient through modern eating habits. This pattern cascades throughout the bodys many organs and systems causing havoc.

How can we improve our ability to fuel through ketogenesis?

The antidote to habituated hunger is fasting. The Bible and just about every other sacred text encourages people to fast regularly as its a beneficial practice. The word breakfast means to literally break your fast. But because it requires discipline and feels uncomfortable at first, most of us dont want to do it. We tend to overlook that everything in life, including our minds and bodies, is trainable. This includes liver function. So if we end our dependence on sugars, fast more often and only eat when were truly hungry instead of heading to the refrigerator every time we feel a twinge of hunger, we can recondition the ability to provide energy with ketones.

What are the performance benefits of ketogenesis?

We have elite Division I football players who come to our VitalityPro camps. These guys are incredibly fast, strong and powerful. But after a few minutes of high output, our training staff and I can outperform them. How is this possible? Its certainly not sheer athleticism or genetics because they have us beat on both of those. Its because weve trained our liver, adrenal system, and lungs, which most coaches dont even think about. If you take two athletes who are exactly the same in every category and one of them has a liver thats equally trained at producing glucose and ketones for energy, theyre going to outperform the other person each and every time.

So do you advocate a high fat, high protein diet?

I have a friend who refers to our country as The Excited States of America. When it comes to health and performance, he has a point. One week were telling people to eat a lot of carbs, the next its a lot of fat and the next its a lot of protein. We get caught up in these fads, but everyones physiology is different. I suggest self-experimenting and finding your ideal balance between high-quality fat, protein, and carbs. But one things for sure relying on a lot of simple sugars to give you energy is not a long-term path to success.

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The Ketogenic Diet: Separating Fact from Fiction with VitalityPro's Dr. Frank Merritt - TheInertia.com

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Tips for Planning, Enjoying, and Sticking to a Nutritious Diet

Healthy eating is not about strict dietary limitations, staying unrealistically thin, or depriving yourself of the foods you love. Rather, its about feeling great, having more energy, improving your health, and stabilizing your mood. If you feel overwhelmed by all the conflicting nutrition and diet advice out there, youre not alone. It seems that for every expert who tells you a certain food is good for you, youll find another saying exactly the opposite. But by using these simple tips, you can cut through the confusion and learn how to create a tasty, varied, and healthy diet that is as good for your mind as it is for your body.

We all know that eating right can help you maintain a healthy weight and avoid certain health problems, but your diet can also have a profound effect on your mood and sense of wellbeing. Studies have linked eating a typical Western dietfilled with processed meats, packaged meals, takeout food, and sugary snackswith higher rates of depression, stress, bipolar disorder, and anxiety. Eating an unhealthy diet may even play a role in the development of mental health disorders such as ADHD, Alzheimers disease, and schizophrenia, or in the increased risk of suicide in young people.

Eating more fresh fruits and vegetables, cooking meals at home, and reducing your intake of sugar and refined carbohydrates, on the other hand, may help to improve mood and lower your risk for mental health problems. If you have already been diagnosed with a mental health problem, eating well can even help to manage your symptoms and regain control of your life.

While some specific foods or nutrients have been shown to have a beneficial effect on mood, its your overall dietary pattern that is most important. That means switching to a healthy diet doesnt have to be an all or nothing proposition. You dont have to be perfect and you dont have to completely eliminate foods you enjoy to have a healthy diet and make a difference to the way you think and feel.

Changing everything at once usually leads to cheating or giving up on your new eating plan. To set yourself up for success, think about planning a healthy diet as a number of small, manageable stepslike adding a salad to your diet once a dayrather than one big drastic change. As your small changes become habit, you can continue to add more healthy choices.

Prepare more of your own meals.Cooking more meals at home can help you take charge of what youre eating and better monitor exactly what goes into your food.

Make the right changes.When cutting back on unhealthy foods in your diet, its important to replace them with healthy alternatives. Replacing dangerous trans fats with healthy fats (such as switching fried chicken for grilled fish) will make a positive difference to your health. Switching animal fats for refined carbohydrates, though (such as switching your breakfast bacon for a donut), wont lower your risk for heart disease or improve your mood.

Simplify.Instead of being overly concerned with counting calories, think of your diet in terms of color, variety, and freshness. Focus on avoiding packaged and processed foods and opting for more fresh ingredients.

Read the labels.Its important to be aware of whats in your food as manufacturers often hide large amounts of sugar or unhealthy fats in packaged food, even food claiming to be healthy.

Focus on how you feel after eating.This will help foster healthy new habits and tastes. The more healthy food you eat, the better youll feel after a meal. The more junk food you eat, the more likely you are to feel uncomfortable, nauseous, or drained of energy.

Drink plenty of water. Water helps flush our systems of waste products and toxins, yet many people go through life dehydratedcausing tiredness, low energy, and headaches. Its common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.

Instead of emphasizing one nutrient, we need to move to food-based recommendations. What we eat should be whole, minimally processed, nutritious foodfood that is in many cases as close to its natural form as possible.

Dariush Mozaffarian, Dean of the Friedman School of Nutrition, Tufts University

Key to any healthy diet is moderation. But what is moderation? In essence, it means eating only as much food as your body needs. You should feel satisfied at the end of a meal, but not stuffed. Moderation is also about balance. Despite what fad diets would have you believe, we all need a balance of protein, fat, fiber, carbohydrates, vitamins, and minerals to sustain a healthy body.

For many of us, moderation also means eating less than we do now. But it doesn't mean eliminating the foods you love. Eating bacon for breakfast once a week, for example, could be considered moderation if you follow it with a healthy lunch and dinnerbut not if you follow it with a box of donuts and a sausage pizza. If you eat 100 calories of chocolate one afternoon, balance it out by deducting 100 calories from your evening meal. If you're still hungry, fill up with extra vegetables.

Try not to think of certain foods as off-limits.When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. Start by reducing portion sizes of unhealthy foods and not eating them as often. As you reduce your intake of unhealthy foods, you may find yourself craving them less or thinking of them as only occasional indulgences.

Think smaller portions.Serving sizes have ballooned recently. When dining out, choose a starter instead of an entree, split a dish with a friend, and don't order supersized anything. At home, visual cues can help with portion sizesyour serving of meat, fish, or chicken should be the size of a deck of cards and half a cup of mashed potato, rice, or pasta is about the size of a traditional light bulb. If you don't feel satisfied at the end of a meal, add more leafy green vegetables or round off the meal with fruit.

Take your time. Stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.

Eat with others whenever possible. As well as the emotional benefits, this allows you to model healthy eating habits for your kids. Eating in front of the TV or computer often leads to mindless overeating.

Aside from portion size, perhaps the single biggest problem with the modern Western diet is the amount of added sugar in our food. As well as creating weight problems, too much sugar causes energy spikes and has been linked to diabetes, depression, and even an increase in suicidal behaviors in young people. Reducing the amount of candy and desserts you eat is only part of the solution as sugar is also hidden in foods such as bread, cereals, canned soups and vegetables, pasta sauce, margarine, instant mashed potatoes, frozen dinners, low-fat meals, fast food, and ketchup. Your body gets all it needs from sugar naturally occurring in food so all this added sugar just means a lot of empty calories.

Slowly reduce the sugar in your dieta little at a timeto give your taste buds time to adjust and wean yourself off the craving.

Avoid sugary drinks.Try drinking sparkling water with a splash of fruit juice instead.

Dont replace saturated fat with sugar. Many of us make the mistake of replacing healthy sources of saturated fat, such as whole milk dairy, with refined carbs or sugary foods, thinking were making a healthier choice. Low-fat doesnt necessarily mean healthy, especially when the fat has been replaced by added sugar to make up for loss of taste.

Avoid processed or packaged foodslike canned soups, frozen dinners, or low-fat meals that often contain hidden sugar that quickly surpasses the recommended limit.

Be careful when eating out. Most gravy, dressings and sauces are also packed with salt and sugar, so ask for it to be served on the side.

Eat healthier snacks. Cut down on sweet snacks such as candy, chocolate, and cakes. Instead, eat naturally sweet food such as fruit, peppers, or natural peanut butter to satisfy your sweet tooth.

Check labels and choose low-sugar products.

Fruits and vegetables are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber. Focus on eating the recommended daily minimum of five servings of fruit and vegetables and it will naturally fill you up and help you cut back on unhealthy foods. A serving is half a cup of raw fruit or veg or a small apple or banana, for example. Most of us need todoublethe amount we currently eat. To increase your intake, add berries to breakfast cereals, eat fruit for dessert, swap your usual side dish for a salad, and snack on vegetables such as carrots, snow peas, or cherry tomatoes instead of processed snack foods.

The brighter, deeper colored fruits and vegetables contain higher concentrations of vitamins, minerals and antioxidantsand different colors provide different benefits.

Greens.Branch out beyond lettuce. Kale, mustard greens, broccoli, and Chinese cabbage are all packed with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K.

Sweet vegetables.Naturally sweet vegetablessuch as corn, carrots, beets, sweet potatoes, yams, onions, and squashadd healthy sweetness to your meals and reduce your cravings for added sugars.

Fruit.Fruit is a tasty, satisfying way to fill up on fiber, vitamins, and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

Eating foods high in dietary fiber can help you stay regular, lower your risk for heart disease, stroke, and diabetes, and help you lose weight. Depending on your age and gender, nutrition experts recommend you eat at least 21 to 38 grams of fiber per day for optimal health. Many of us aren't eating half that amount.

Since fiber stays in the stomach longer than other foods, the feeling of fullness will stay with you much longer, helping you eat less. Fiber also moves fat through your digestive system quicker so less of it is absorbed. And when you fill up on fiber, you'll also have more energy for exercising.

Choose healthy carbohydrates and fiber sources, especially whole grains, for long-lasting energy. Whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes.

Healthy carbs(or good carbs) include whole grains, beans, fruits, and vegetables. Healthy carbs are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels stable.

Unhealthy carbs(or bad carbs) are foods such as white flour, refined sugar, and white rice that have been stripped of all bran, fiber, and nutrients. They digest quickly and cause spikes in blood sugar levels and energy.

Avoid refined carbs such as breads, pastas, and breakfast cereals that are not whole grain.

Your body uses calcium to build healthy bones and teeth, keep them strong as you age, send messages through the nervous system, and regulate the hearts rhythm. If you dont get enough calcium in your diet, your body will take calcium from your bones to ensure normal cell function, which can lead to osteoporosis.

Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Try to get as much from food as possible and use only low-dose calcium supplements to make up any shortfall. Limit foods that deplete your bodys calcium stores (caffeine, alcohol, sugary drinks), do weight-bearing exercise, and get a daily dose of magnesium and vitamins D and Knutrients that help calcium do its job.

Dairy.Dairy products are rich in calcium in a form that is easily digested and absorbed by the body. Sources include milk, unsweetened yogurt, and cheese.

Vegetables and greens.Many vegetables, especially leafy green ones, are rich sources of calcium. Try collard greens, kale, romaine lettuce, celery, broccoli, fennel, cabbage, summer squash, green beans, Brussels sprouts, asparagus, and crimini mushrooms.

Beans.Good sources of calcium include black beans, pinto beans, kidney beans, white beans, black-eyed peas, or baked beans.

Protein gives us the energy to get up and goand keep going. While too much protein can be harmful to people with kidney disease, the latest research suggests that most of us need more high-quality protein, especially as we age.

Protein needs are based on weight rather than calorie intake. Adults should eat at least 0.8g of high-quality protein per kilogram (2.2lb) of body weight per day.

Despite what you may have been told, not all fats are unhealthy. While bad fats can increase your risk of certain diseases, good fats are essential to physical and emotional health. Foods rich in certain omega-3 fats, for example, can reduce your risk of cardiovascular disease, improve your mood, and help prevent dementia.

Monounsaturated fatsfrom avocados, nuts (like almonds, hazelnuts, and pecans), and seeds (such as pumpkin and sesame).

Polyunsaturated fats, including Omega-3s, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Good vegetarian sources of polyunsaturated fats include flaxseed and walnuts.

Trans fats,found in processed foods, vegetable shortenings, margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, or anything with partially hydrogenated oil in the ingredients, even if it claims to be trans-fat free.

Saturated fats are mainly found in tropical oils, dairy, and animal products such as red meat, while poultry and fish also contain some saturated fat.The latest news in the nutritional world studieswith old and new studies to back them upsuggest that not all saturated fat is a dietary demon, either. While many prominent health organizations maintain that eating saturated fat from any source increases the risk of heart disease and stroke, other nutrition experts take a different view.The new argument is that saturated fat contributes to weight control and overall health.

Of course, not all saturated fat is the same. The saturated fat in whole milk, coconut oil, or salmon is different to the unhealthy saturated fat found in pizza, French fries, and processed meat products (such as ham, sausage, hot dogs, salami, and other cold cuts) which have been linked to coronary disease and cancer. See: The Fat Debate

Sodium is another ingredient that is frequently added to food to improve taste, even though your body needs less than one gram of sodium a day (about half a teaspoon of table salt). Eating too much salt can cause high blood pressure and lead to an increased risk of stroke, heart disease, kidney disease, memory loss, and erectile dysfunction. It may also worsen symptoms of bipolar disorder.

Be wary of processed or pre-packaged foods. Processed foods like canned soups or frozen dinners often contain hidden sodium that quickly surpasses the recommended limit.

Use herbs and spicessuch as garlic, curry powder, cayenne or black pepper to improve the flavor of meals instead of salt.

Be careful when eating out.Most restaurant and fast food meals are loaded with sodium. Some offer lower-sodium choices or you can ask for your meal to be made without salt.

Buy unsalted nuts and add a little of your own salt until your taste buds are accustomed to eating them salt-free.

Related HelpGuide articles

Mastering the mindful meal Describes the importance of mindful eating, along with tips on how to eat more mindfully. (Brigham & Womens Hospital)

Diet and Mental Health How dietary factors affect mental and emotional health. (Mental Health Foundation)

Omega-3 Fats: An Essential Contribution All about health benefits of the important omega-3 fatty acids, including the best food sources in which to find them. (Harvard School of Public Health)

Clarifying the Facts on Fats: Is Butter Really Back? Concentrating too much on eliminating fat from our diets has led us to replace healthy fats with simple carbohydrate foods that may actually be worse for our health. (Harvard Public Health)

The Truth About Fats Understanding what counts as good fats, bad fats, and thosein-between. (Harvard Health Publications)

Face the Fats (PDF) Describes the complicated relationship between good fats, bad fats, and various diseases. (Nutrition Action Healthletter)

Sugar exposed as deadly villain in obesity epidemic Article about addictive sugar can be, with tips to cut down. (Guardian)

How to spot and avoid added sugar Why sugar is so bad for you and how to spot it hidden in foods such as cereal, pasta sauce, and crackers. (Harvard Health Publications)

Sodium Content of Your Food How sodium affects your body and how to cut down on dietary sodium. Included tips on reading nutrition labels, and suggestions for cooking and shopping. (University of Maine PDF)

How to stay in the sodium safe zone Tips to reduce your sodium intake and improve heart health. (Harvard Health Publications)

The best article I've read so far regarding healthy eating. I believe this will start me on my way to losing weight. Thank you very much for the great advice. ~ Florida

Very informative. I liked the topic healthy eating as I have been in the industry for thirty years. Your views were right on. ~ Canada

I needed to eat healthier because of allergies and wanted to lose weight also. This website is great. ~ Florida

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Authors: Lawrence Robinson, Jeanne Segal Ph.D., and Robert Segal, M.A.Last updated: January 2017.

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