Eating a Balanced Diet Doesn’t Have to Be Complicated
Eating healthy sounds simple enough. Eat more vegetables. Choose whole grains. Watch your portions. Drink more water. Then real life happens. Work runs late. The kids need to get somewhere. Groceries cost more than you expected. You’re tired. And someone in the family may have decided that anything green is suspicious.
The good news is that eating a balanced diet does not require perfection, expensive specialty foods, or a complete kitchen makeover. Small, realistic changes can make a meaningful difference in how you feel and support your health over time.
What Does a Balanced Diet Really Look Like?
A balanced diet means eating a variety of foods that give your body the nutrients it needs. One easy way to think about a balanced meal is to look at your plate. Try to fill about half your plate with fruits and vegetables. Add a source of protein, such as chicken, fish, eggs, beans or lean meat. Then include a whole grain or another nutritious carbohydrate, such as brown rice, oatmeal, whole-grain bread or potatoes.
Does every meal have to look exactly like that? Of course not. What matters is the pattern of choices you make over time. Healthy eating is about finding habits you can live with, not trying to eat perfectly every day. Katie Horstmeyer, RD, dietitian at Culbertson Memorial Hospital, understands that changing the way you eat can feel overwhelming, especially when you’re balancing work, family, health concerns and everything else life throws your way.
“One of the things I enjoy most about working with patients is getting to know them and understanding what is important to them,” Horstmeyer said. “Everyone comes to me with different needs, challenges and goals. I want people to feel heard and supported, and then we work together to find realistic changes that make sense for their health and their everyday life.”
How Can I Start Eating Healthier?
Start small. Really.
Trying to change everything you eat overnight can leave you frustrated and ready to give up. Instead, choose one or two changes that feel doable. Maybe you add a vegetable to dinner, choose fruit for an afternoon snack or drink water instead of a sugary beverage. You could add beans to a soup or salad or cook one additional meal at home each week.
Where Can I Find Healthy Foods?
Healthy foods may be closer than you think. Your local grocery store is a good place to start, and fresh fruits and vegetables are not your only healthy options. Frozen and canned fruits and vegetables can also be nutritious, affordable and convenient. Look for lower-sodium canned vegetables when available and frozen vegetables without added sauces.
During the growing season, the Rushville Farmers Market is another great place to shop for seasonal produce while supporting area growers and vendors. A trip to the farmers market can make trying new foods more fun, too. Choose one vegetable you already enjoy and one you have never tried. Ask the grower how they like to prepare it. You may leave with a new recipe and a new favorite vegetable.
Is Eating Healthy Expensive?
It doesn’t have to be. Beans, eggs, oats, brown rice, potatoes, frozen vegetables, and seasonal produce can all be affordable choices. You don’t need expensive specialty products to eat well. A little planning can help, too. Before heading to the store, look at what you already have and plan meals that use some ingredients more than once. For example, roasted vegetables can be served with dinner, added to an omelet the next morning and used in a wrap for lunch. That means less food waste and one less answer to the daily question, “What are we going to eat?”
How Can I Make Healthy Eating Easier When I’m Busy?
Make the healthier choice the easier choice whenever you can. Keep simple foods available that require little preparation, such as fresh fruit, yogurt, nuts, hard-boiled eggs, and whole-grain crackers. Frozen vegetables can be prepared in minutes. Cooking extra food at dinner can provide lunch for the next day. Even a few minutes of planning and preparation can make healthy choices easier during a busy week.
Want to Learn How to Make Healthy Food Taste Great?
Knowing what to eat is one thing. Turning healthy ingredients into meals your family actually wants to eat is another. That’s where Cooking with Culbertson can help.
Join Culbertson Memorial Hospital for the next Cooking with Culbertson event on August 25. Led by Katie Horstmeyer, RD, the free series offers practical ideas for preparing healthier meals, live cooking demonstrations, tastings and an opportunity to ask nutrition questions.
Spaces are limited, so register today and join us on August 25.