Whole foods and processed foods are available at every grocery store. Many people opt for processed foods because they are quick and convenient.
In order to start eating “real” you have to learn what foods are healthier for you and your family.
Healthy eating starts with learning new ways to eat, such as adding more fresh fruits, vegetables, and whole grains and cutting back on foods that contain a lot of fat, salt, and sugar [1].
A change to healthier eating also includes learning about balance, variety, and moderation. Your goal is to eat from each food group on a daily basis (www.choosemyplate.gov [2]). The tricky part is choosing the healthy options in each food group. You can have a variety of food from each food group, but if the food is full of salt, sugar and fat, and doesn’t contain fiber, you won’t reap the benefits of feeling satisfied.
https://www.parentingspecialneeds.org/article/focus-color/
Fresh fruit and vegetables are excellent “to-go” foods that you can add to any meal or snack. Half of your meals should be compromised of fruit and vegetables. Choose 
[3]fresh or frozen fruit and vegetables. When choosing frozen fruits and vegetables, limit the added sugars, salt and fat.
The long term benefits of consuming foods that are low in total fat, saturated fat and high in fiber [4], is a healthier you. This healthy lifestyle can aid in better digestion [5], weight loss, lowering of cholesterol and blood sugars. Plus, it can help ward off chronic health diseases such as diabetes, heart disease, high blood pressure, gallbladder disease and certain types of cancer.
Enjoy a wide variety of food and keep everything in moderation. There isn’t a food group off limits or any “forbidden” foods. All foods, if eaten in moderation, can be part of healthy eating.
Healthy eating and dieting are not the same. Healthy eating is making lifestyle changes you can live with and enjoy for the rest of your life. Diets are temporary.
https://www.parentingspecialneeds.org/article/benefits-of-special-diets-for-special-needs-children/
When you diet, you may be giving up a lot. This means you may be hungry and think about food all the time. After you stop dieting, you may overeat to make up for what you missed.
Related: What to Make of Portions and Serving Sizes? [6]
Eating a variety of food is far more satisfying. And if you match that with more physical activity, you are more likely to get to a healthy weight-and stay there-than if you diet.
Many clients want to argue that eating “real” food is much more expensive. I have been grocery shopping [7] with many clients and, together, we made some simple food swaps to their grocery list to accommodate healthier foods and also stick to their budget.
You have to be willing to think outside of the box and want to make positive changes in your eating habits to achieve lifelong results.
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Christina Bartlett RD, LD is a Registered Dietitian and the owner of Everything In Moderation. Dedicated to providing nutrition information that is tailored to the individual.
Helpful Articles
- Can the Foods That We Consume Cause Problems? [9]
- Ways to Advocate for Yourself While on a Special Diet [10]
- Benefits of Special Diets for Special Needs Children [11]
- Dinner’s On: How to Cook Once and Feed All Eaters [12]
- Self-Advocating While on a Special Diet [13]
- Staying Healthy with a Proper Diet [14]
- Ditch The Chemicals Start The Year Off Healthy [15]
- Most Popular Gluten Free/Casein Free Products and Where to Find Them [16]
- Taking Care of Your Child’s Special Food Needs [17]
- Eating Breakfast When You Are on a Special Diet [18]
- Family Fun Doesn’t Have to Stop Because of Special Diets [19]
- Handling a Special Diet at School [20]
- Special Diets: Food Allergies [21]
- How To Achieve A Healthy You [22]
This post originally appeared on our September/October 2012 Magazine [23]