Eating healthy can be a challenge, especially when you’re unsure where to start. And thinking you need to cut out your favorite foods may discourage you entirely. But Registered Dietitian Heather Brown says a healthy diet shouldn’t be a challenge—and it doesn’t need to be all-or-nothing. 

What is a balanced diet?  

Instead of labeling food “good” or “bad,” Heather recommends that people focus on eating a balanced diet. 

“I encourage people to get the three major macronutrients,” she says. This includes protein, heart-healthy fats, and carbohydrates. 

According to Heather, protein helps us build and maintain muscle mass. Healthy fats add essential fatty acids to our diets. They also help us absorb vitamins and minerals from other foods such as fruits and vegetables. And carbohydrates serve as our main source of energy and brain fuel. Whole-grain carbohydrates have more fiber and our bodies digest them slowly, which keeps us energized and fuller for longer. 

Proper nutrition plays a huge part in our overall health. 

“Most of the research shows that a lot of diseases and conditions can be directly linked back to what we’re putting in our bodies,” Heather explains. 

You don’t need to change your diet overnight either. You can improve your diet in a few easy ways. 

How to eat healthier 

When you build a meal, Heather says to start with a protein, carbohydrate, and healthy fat. She recommends easy meals such as peanut butter on whole-grain toast or tuna packets over a pre-made salad. Adding fruits and vegetables to your meals, such as berries in oatmeal or bell peppers in pasta sauce, are great ways to add needed nutrition, too. 

While Heather encourages people to focus on making additions to their diets rather than restrictions, she notes that some limiting or swapping is necessary for our health. 

“I do encourage people to watch the added sugars,” she says. 

If you like to enjoy a dessert every night, Heather recommends cutting back to only a few nights a week. She also recommends switching coffee creamer for milk or milk alternatives to avoid added sugar in the mornings. Switching to water instead of soda is also a great way to reduce your sugar intake and stay hydrated. 

And remember, staying healthy is a lifelong process. 

“You’re going to hit roadblocks, and that’s okay,” Heather says. “Let’s pick up with the next meal and just move on.”